Whether you're short on time or not a cook, frozen foods offer a convenient alternative. When you choose these foods, it's important you check the sodium on the nutrition facts panel. That's because sodium is often added in large amounts to frozen foods -- sometimes half of your daily recommended intake. Make healthy choices with frozen foods by looking for the information about sodium.
Sodium in Frozen Foods
Sodium is added at high levels to frozen foods for two purposes. The first is that sodium is a natural preservative, helping to prevent the growth of bacteria, yeast and mold. Adding sodium to frozen foods helps them retain their freshness, meaning manufacturers can sell them and you can store them longer. The second reason is that salt enhances the flavor of frozen foods. Some foods marketed as healthy choices may be low in calories, but can often contain added sodium to make up for lost flavor. For this reason, be cautious of all frozen foods, even those claiming to be healthy choices.
Daily Intake
The recommended daily intake for sodium is about 2,300 mg per day. If you have a condition like high blood pressure or heart disease, this number may be lower. If you are choosing frozen meals, Elizabeth Somer, a dietitian writing on Today.com, recommends choosing a frozen meal that has no more than 200 mg of sodium for every 100 calories. For example, if the meal has 500 calories, it should contain no more than 1,000 mg of sodium. However, this is almost half your daily intake of sodium, so look at other foods to choose one lower in sodium.
Examples from Your Freezer
The sodium content in frozen foods varies by food type and manufacturer. According to the University of Florida IFAS Extension, the typical slice of frozen pizza has about 900 mg of sodium. Processed meats also tend to have more sodium, which is added to extend the shelf life of the meat. A frozen dinner may have 600 mg sodium and veggie burgers may have 400 mg, notes "Good Housekeeping."
Foods to Choose
Checking the labels will help you choose lower-sodium foods. Look for labels like "low-sodium" which indicates the food has less than 140 mg of sodium per serving. Another label is "no sodium added," which means the sodium in the food is naturally present. Even when you are limiting sodium in your frozen food choices, Cleveland Clinic recommends eating only one frozen entree per day.
References
- Today.com; Need a Quick Meal? Don't Freeze Out Frozen Food; Elizabeth Somer; June 2005
- "Good Housekeeping"; A Frozen Food Guide; Janis Jilbrin
- "Heart-Healthy Living"; What's In Your Freezer?; Marsha McCulloch
- University of Florida Health System; Shopping for Health: Sodium; Wendy Dahl, et al.; July 2010
- MayoClinic.com; Low-Sodium Diet: Why Is Processed Food So Salty?; Katherine Zeratsky; February 2011
- Cleveland Clinic; Low-Sodium Guidelines for Heart Failure; September 2009
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