“I also add lean chicken or turkey to increase the protein.” Trader Joe’s Wild Salmon Trader Joe'sĮating at least two 3.5-ounce weekly servings of cooked fatty fish is recommended to get your fill of the omega-3s EPA and DHA. Make it even healthier: “I usually throw broccoli, bell peppers and onions on top of the pie to increase the veggie and antioxidant content,” says Whitcomb. Just one cheese slice at your neighborhood pizzeria may clock in at that calorie count! You also get a good amount of protein and fiber. “I love cauliflower pizza, so this is a great alternative to a traditional pie as it has fewer calories,” says Ryan Whitcomb, MS, RD, CLT, a private practice dietitian in Jersey City, New Jersey. Caulipower Margherita Pizza Caulipowerįinally! Here’s a gluten-free, dietitian-approved frozen pizza. Make it even healthier: “The only downside to this option is it is pretty small, with only 260 calories,” says Ehsaei, who suggests adding a fried egg or rinsed canned chickpeas for extra protein and avocado slices for healthy fat. “It's really delicious and simple, which I enjoy because I often find frozen meals to taste salty.” “I love this meal because it has only 270 milligrams of sodium, practically unheard of for a frozen meal!” says Autumn Ehsaei, MS, RDN, CLT, a private practice dietitian in Cary, North Carolina. This brand is beloved by dietitians, and the line of light-in-sodium meals makes it even easier to recommend. Amy's Kitchen Brown Rice & Vegetables Bowl, Light in Sodium Amy's Kitchen Make it even healthier: Pair the dish with a side of “rice,” and heat up a serving of Birds Eye Steamfresh Veggie Made Cauliflower. The protein content is solid, too, at 11 grams. With a base of corn, they provide their fill of whole grains and fiber. So how about those times you’re craving Mexican but don't want to blow your daily calorie intake out of the water? These enchiladas taste like the restaurant version and are stuffed with plenty of veggies - including zucchini, bell peppers and onions. Make it even healthier: With just 270 calories, pair this meal with a banana or cup of berries for extra calories and filling fiber. “I also value that Luvo meals are not packaged in plastic containers and the outer container and pouches are recyclable,” Harris-Pincus says. “This meal has a super low sodium content for a frozen meal, with 330 milligrams,” says Lauren Harris-Pincus, MS, RDN, author of "The Protein-Packed Breakfast Club." She says she also likes that it’s free of gluten, dairy and nuts - perfect for people with specific dietary needs. You get a mix of veggies and an excellent amount of protein, 14 grams, for only 330 calories. “I’m a vegetarian, so I’m limited with selections and try to find meals with a decent amount of protein,” says Tara Collingwood, MS, RDN, CSSD, team dietitian for Orlando Magic and co-author of "Flat Belly Cookbook for Dummies." “I also look for meals with veggies and whole grains.” Collingwood says this Asian-inspired bowl is one of her go-tos because it features multiple plant-based proteins - including lentils, seitan, brown rice and quinoa. In those cases, follow their expert suggestions for doctoring up a meal in mere minutes (or seconds!) to help it fit this criteria. You’ll see that not every single meal on this list fits the guidelines above. Here are seven nutritionist picks to consider adding to your grocery list. Steer clear of ingredient lists that contain partially hydrogenated oil, a flag that a meal contains trans fats. So ideally, the first ingredient will be a whole food - for instance, a protein (such as chicken or beans), a fruit or vegetable or a whole grain. Ingredients are listed in descending order of weight. Don’t forget to keep these pointers in mind when reading the ingredients list:
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