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Woman choosing frozen food from a supermarket freezer

MNDGP student blog by Vanessa Seuferer

Let鈥檚 face it- frozen foods have had a bad reputation for being high in sugar, high in sodium, and 鈥渘ot as healthy鈥� as fresh produce. Now it鈥檚 time to defrost the truth. Frozen foods can actually help you save time on meal prepping, cut down food waste, and even reduce your grocery bill! In fact, in a two-week long experiment, 18 out of 20 families found that frozen ingredients are almost 30% better value than fresh, and across the study there was a total saving of $996.11 when using frozen ingredients (Adcock, 2023). By the end of this blog, you鈥檒l be walking down the freezer aisle with fresh eyes and a whole new perspective! Ready to rethink your freezer? Let鈥檚 dive in!

A big misconception about frozen food is that they are less nutritious than fresh. But here鈥檚 the cold, hard truth: freezing fruits and vegetables actually help preserve their nutrition! Fruits and vegetables are picked at their peak ripeness and flash-frozen, which contains all the antioxidants, vitamins, and minerals. On the other hand, fresh produce is picked early so it can survive transportation and by the time you purchase it at the store it may already be losing its nutritional value (Jane, 2017).

It is important to look at the ingredients list when reviewing the label.聽 For example, if you鈥檙e buying frozen broccoli, make sure the only ingredient is broccoli. When reading the ingredients label make sure you check for any added sugars, by purchasing 鈥渦nsweetened鈥� versions.聽While looking at the ingredients, you can also check the sodium content. Sometimes frozen veggies will have seasonings or sauces on them, which usually increases the sodium content. If you like seasoned veggies, you can always buy plain frozen vegetables and add your own seasoning at home.聽A great option for extra flavor is Mrs. Dash seasoning, there are a variety of different flavors such as original and lemon pepper! Mrs. Dash adds flavor without increasing the sodium content of your food!

Don鈥檛 forget about frozen protein options! Frozen meats are amazing to keep in your freezer as a great way to add extra protein to your meal. Some options include frozen chicken breasts, shrimp, and white fish or salmon. Be mindful about breaded or heavily seasoned meats, these often contain more sodium. Look for minimal seasoned items so you can add your own flavor at home!

Now let鈥檚 talk about meal prepping. Sometimes it takes at least two hours or longer to meal prep for the week, now imagine if it only took 45 minutes or less. Think about it, frozen foods don鈥檛 need to be washed, peeled, or chopped, they just need to be warmed up! Another great benefit of using frozen ingredients is that you could easily make double or triple the amount of food for later in the week in just a short amount of time.

A quick and easy stir-fry using frozen ingredients:

Ingredients:

• 1聽lb聽frozen boneless chicken breasts (thawed) and sliced into bite sized pieces

• 3/4cup聽chicken broth
• 3聽tbsp聽soy sauce
• 2.5聽tbsp聽Brown Sugar
• 1聽tbsp聽sesame oil
• 1聽tbsp聽sesame seeds
• 1听迟产蝉辫听肠辞谤苍蝉迟补谤肠丑
• 2聽tsp聽minced fresh ginger
• 3聽cloves聽garlic, minced
• 4-6聽cups聽of frozen vegetables

Instructions

• In a medium bowl whisk together chicken broth, soy sauce, brown sugar, sesame oil, sesame seeds, cornstarch, ginger, garlic and pepper flakes if using.
• Wash and prepare vegetables by chopping into bite sized pieces.
• Place chicken, along with only 4 tablespoons of marinade in separate bowl or bag and let marinate for 15 minutes.

(happymoneysaver, 2023).

Not only are frozen foods great for meal prepping, but they also help reduce food waste! In fact, the average American household of four is throwing away $120 each month in the form of uneaten food (Gunders, 2022). But there is a way to reverse this! Frozen foods have a way longer shelf life than fresh produce and they also help with portion control. If you only need a cup of berries, take a cup and put the rest back, no harm done!

Frozen food doesn鈥檛 deserve a bad reputation, by switching over to frozen ingredients you can save time and money on meal prepping, cut down on food waste, and still make super nutritious meals. Nutritious, convenient, and budget-friendly meals are closer than you think 鈥� often just a freezer door away.

Resources

Brown, M. J. (2017, June 15). Fresh vs frozen fruit and vegetables – which are healthier?. Healthline. https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables

Adcock, P. (2023, May 9). Shoppers reduce their waste by nearly half (47.5%) by buying frozen food. LinkedIn. https://www.linkedin.com/pulse/shoppers-reduce-waste-nearly-half-475-buying-frozen-food-adcock-cmrs

Freeze more. waste less. (n.d.). https://www.nrdc.org/stories/freeze-more-waste-less

Karrie. (2023, March 9). Homemade freezer stir Fry Meal. Happy Money Saver. https://happymoneysaver.com/homemade-freezer-stir-fry/

RD, C. J. (2018, July 1). Dietitian鈥檚 guide to navigating the frozen food aisle at the grocery store. Chef Julie Lopez, RD. https://chefjulierd.com/navigating-frozen-aisle-grocery-store/

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Fish is an excellent component to a healthy and well-balanced diet. Not only is fish full of protein, but fish also contains many important vitamins and minerals including vitamin D, fish is also low in saturated fats, and high in Omega-3 fatty acids. Fatty fish have many positive effects on health such as promotion of heart health, brain function, and weight management.

What Types of Fish are Classified as Fatty Fish?

Fatty fish are typically cold-water fish that have more fat storage to survive in the colder temperatures. There are a wide variety of fatty fish that can be added into your diet to reap the health benefits. Salmon, sardines, canned tuna, cod, herring, and mackerel are all excellent options. The American Heart Association recommends including three ounces of cooked fatty fish to your diet twice a week.

What are Omega-3 Fatty Acids and What are the Health Benefits?

Omega-3 Fatty Acids are a type of polyunsaturated fat that cannot be created in the body; therefore, it is essential that Omega-3 Fatty Acids are included in the diet. Omega-3 ‘s have many important functions in the body, such as building cell membranes in the body and affecting the function of these membranes, providing a starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation (Omega-3 Fatty Acids: An Essential Contribution).

Omega-3 Fatty Acids are a heart-healthy fat and eating plenty聽of fatty fish high in Omega-3 ‘s can help prevent heart disease. These beneficial fatty acids can lower blood pressure and heart rate, and when consumed in higher amounts, can lower triglycerides and may ease inflammation (Fish: Friend or Foe). There are two types of Omega-3 Fatty Acids found in fish, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to the American Heart Association people who consume 2-3 grams of the two Omega-3 Fatty Acids reduced their systolic and diastolic pressure by 2mmHg compared to those who were not consuming 2-3 grams of EPA and DHA daily (American Heart Association, 2022).

The Adequate Intake (AI) that is set for Omega-3 Fatty Acid is 1.6 grams for males aged 19-50 and 1.1 grams for females aged 19-50 (Department of Health and Human Services). A research article published by British Medical Journal Open stated that over 68% of Americans do not receive adequate amounts of Omega-3 Fatty Acids through their diet (Murphy, et al.). Signs and symptoms of an Omega-3 fatty acid include skin irritation, dry eyes, joint pain, and thinning hair (Panoff, 2021 ).

Health Benefits of Vitamin D

Vitamin D is used in the body to build and maintain healthy bones, is anti-inflammatory, an antioxidant, supports immune health, muscle function, and brain activity. Not many foods naturally contain Vitamin D, luckily, fatty fish such as salmon, mackerel, or sardines contain vitamin D. Studies show that individuals that get adequate vitamin Din their diet may have slower bone mineral loss which can help prevent conditions such as osteoporosis.

The Recommended Daily Amount (RDA) for Vitamin D for both male and female adults 19 years and older is 600 IU. For adults that are over the age of 70, the RDA increased to 800 IU (Vitamin D) due to the aging population losing bone density and an increased risk of osteomalacia and osteoporosis. Vitamin D deficiency is a common problem in the United States with 35% of adults not receiving adequate amounts of Vitamin D (The Cleveland Clinic, 2022). Signs and symptoms of a deficiency in adults include bone pain, fatigue, muscle weakness, cramps, and aches. Vitamin D deficiency in children can lead to Rickets and lead to incorrect growth patterns due to bent or bowed bones, deformities in joints, bone pain, and muscle weakness (The Cleveland Clinic, 2022).

How Does Fatty Fish Promote Brain Health?

As previously mentioned, there are two types of Omega-3 found in fatty fish, EPA and DHA. Docosahexaenoic acid (DHA) is essential to keep your brain functioning efficiently. Low levels and deficiencies of DHA have been linked to memory issues and even linked to Alzheimer’s diseases with long term deficiencies (Academy of Nutrition and Dietetics, 2022). Maintaining a consistent intake of adequate intake of DHA long term may reduce the risk of declined cognitive function.

Hooked on Health

Overall, fatty fish has many health benefits and can fit well into a balanced and healthy diet. By including three ounces of cooked fish in your diet twice a week you can reap the beneficial properties of fatty fish. The benefits of fatty fish include the promotion of heart health, brain function, and weight management. Fatty fish is packed full of vitamins and minerals and provides adequate amounts of Vitamin D and Omega-3 fatty acids. For inspiration on how to include fatty fish into your diet, try this recipe from the Academy of Nutrition and Dietetics.

Recipe for Fatty Fish: Napa Valley Glazed Salmon Ingredients:

• 2 tablespoons honey
• 1 teaspoon dried thyme – 2 teaspoons Dijon mustard
• 1 teaspoon finely grated lemon zest 1 teaspoon white pepper
• 1 录 pounds salmon, cut into 4 pieces

Directions:

1) Preheat oven to 350掳F.

2) Combine the honey, thyme, mustard, lemon zest and pepper in a small bowl. Arrange the salmon, with the skin side down, in a shallow roasting pan lined with cooking foil. Using the back of a spoon, spread the honey mixture to coat the top of each fillet.

3) Bake, uncovered, for 20 minutes, or until the internal temperature reaches 145掳F and flesh is opaque and flakes with a fork

Resources

Academy of Nutrition and Dietetics (2022, June 6). Brain Health and Fish. Eatright.org. Retrieved February 20, 2025, from

Academy of Nutrition and Dietetics (2018, October 6). Napa Valley Glazed Salmon Recipe. Eatright.org. Retrieved February 18, 2025, from

American Heart Association (2022, June 1). Consuming about 3 grams of Omega-3 fatty acids a day may lower blood pressure. American Heart Association News. Retrieved February 18, 2025, from

Department of Health and Human Services (n.d.). Omega-3 Fatty Acids. National Institutes of Health. Retrieved February 20, 2025, from

Harvard T.H Chan School of Public Health (n.d.). Fish: Friend or Foe. The Nutrition Source.Retrieved February 18, 2025, from https://nutritionsource.hsph.harvard.edu/fish/ Harvard T.H Chan School of Public Health (n.d.). Omega-3 Fatty Acids: An Essential Contribution. The Nutrition Source. Retrieved February 18, 2025, from 丑迟迟辫蝉://苍耻迟谤颈迟颈辞苍蝉辞耻谤肠别.丑蝉辫丑.丑补谤惫补谤诲.别诲耻/飞丑补迟-蝉丑辞耻濒诲-测辞耻-别补迟/蹿补迟蝉-补苍诲-肠丑辞濒别蝉迟别谤辞濒/迟测辫别蝉颅 of-fat/omega-3-fats/

Harvard T.H Chan School of Public Health (n.d.). Vitamin D. The Nutrition Source. Retrieved February 20, 2025, from

Mayo Clinic (2023, August 25). Omega-3 in fish: How eating fish helps your heart. Retrieved February 18, 2025, from 丑迟迟辫蝉://飞飞飞.尘补测辞肠濒颈苍颈肠.辞谤驳/诲颈蝉别补蝉别蝉-肠辞苍诲颈迟颈辞苍蝉/丑别补谤迟颅 disease/in-depth/omega-3/art-20045614

Murphy, R. A., Devarshi, P. P., Ekimura, S., Marshal, K., & Mitmesser, S. H. (n.d.). Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: An analysis of NHANES 2011-2012. British Medical Journal Open. Retrieved February 20, 2025, from

Panoff, L., MHP,RD (2021, January 6). 5 Signs and Symptoms of Omega-3 Deficiency.Healthline. Retrieved February 20, 2025, from

The Clevland Clinic (2022, August 2). Vitamin D Deficiency. The Cleveland Clinic. Retrieved February 20, 2025, from

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Listed alphabetically by last name

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Last Name聽 聽 聽 聽 First Name

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Time: 5-6pm / Open to everyone

Representing the Occupational Therapy, Nutrition Diagnostics, and Nursing departments at 91香蕉视频, these graduate student presentations were completed during the academic year and are related to course requirements (innovations, research, etc.) Each video is a few minutes in length. Select students will be online and available to chat about their projects. Guests are encouraged to join Canvas and view videos.

Students go online

General public go online

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If you received a Federal PELL Grant in the 2017-2018 academic year:
鈥� You may be eligible for additional grant aid for the year beginning Summer 2018.
鈥� If you were a PELL Grant eligible student, you can now receive up to 150% of your 2017-18 scheduled PELL award by enrolling in summer school as at least a half-time student (6 credits or more) in courses that apply toward your degree.

Please see our Financial Aid counselors for more information:
Holly Thomas 417-269-3458
Holly.Thomas@coxcollege.edu
or
Leesa Taylor 417-269-3160
Leesa.Taylor@coxcollege.edu

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