8 Frozen Dinners You Should Stop Buying Immediately, Dietitians Warn—They’re Loaded With Sodium And Preservatives

1. Frozen pizza

Pizza is probably one of the easiest frozen food options; just toss it into the oven and let it cook! But excessive consumption of this meal can cause insulin resistance and throw off metabolic processes that can result from the excessive content of added sugars, harmful fats, and processed carbohydrates found in many frozen pizzas. All of these factors combined may cause your metabolism to slow down and hinder your body's ability to burn calories efficiently.

"Frozen pizzas are a quick dinner, but they can impact your metabolism due to their high content of refined carbohydrates and saturated fats. The crust can cause blood sugar levels to spike and drop, potentially leading to insulin resistance over time, which leads to excess fat storage. The saturated fats from cheese and processed meats can also increase the body's fat storage, making it harder to burn calories," says Michelle Saari, RD at EHealth project.

2. Frozen burritos

Sometimes you’re craving Mexican food but can’t be bothered to assemble a classic burrito with fresh ingredients. That’s when you reach for the frozen burritos in your freezer. But, before you thaw and warm it up, it’s important to know that this meal contains many processed ingredients and comes with a huge calorie punch.

"Frozen burritos combine refined carbohydrates and high-fat ingredients, wrapped in a white flour tortilla, and can really slow down your metabolism. These ingredients can lead to insulin resistance, increasing body fat storage. Also, the high sodium content in frozen burritos can cause water retention, further impacting your body's calorie-burning efficiency," Saari highlights.

3. Frozen mozzarella sticks

Nothing is more comforting than nibbling on a cheesy, gooey mozzarella cheese stick. But let’s remember how they’re made! Breaded and deep-fried, mozzarella sticks are typically dense in calories and saturated fats per serving. Eating foods rich in saturated fats might slow down your metabolism by causing insulin resistance, which makes it more difficult for your body to burn calories properly.

Saari says that this cheesy snack "often contains trans fats, used in oils for frying, which can negatively affect your cholesterol levels and heart health, potentially slowing down your metabolism. The breading, made from refined flour, contributes to the rapid spikes in blood sugar levels, leading to insulin resistance when consumed frequently.”

4. Low-fat frozen dinners

You’ll notice that many low-fat meals are marketed as weight loss friendly, but the ingredient list is jam-packed with names you won’t even be able to pronounce. While low in calories, these meals are often stripped from important nutrients such as protein, fiber, healthy fats, and complex carbs. Most of these ingredients contain processed carbs and other additives that may not even fill you up.

Jesse Feder, RDN, CPT elaborates and says that "low-fat frozen dinners are marketed as healthy dinners; however, they still contribute high amounts of sodium and preservatives and are usually not satiating enough to only have one. This can lead to overeating, increases in weight, and inflammation throughout the body."

If parting ways with these meals is difficult for you, it's a good idea to always read the food labels and choose options with minimal processed ingredients.

5. Frozen fried chicken

"Frozen fried chicken is an unhealthy option that can contribute to inflammation and abdominal fat," dietitian Krutika Nanavati warns. Like frozen pizza, microwavable dinners featuring fried chicken can pack in a lot of unhealthy fats, sodium, and processed ingredients. "Consistently consuming fried chicken can lead to chronic inflammation in the body, which in turn contributes to various health issues," she says.

Plus, just as with pizza, "these meals tend to be high in calories and lacking in essential nutrients like fiber and protein, which are crucial for maintaining a healthy gut and reducing inflammation." Instead, try opting for fresh, lean meats—including chicken!—that you can prepare yourself and freeze for later. It may take a bit more time, but it will be well worth it in the long run.

6. Frozen spring rolls

Spring rolls, especially when deep-fried, can be calorie-dense. The combination of refined carbohydrates from the wrapper and high-fat fillings results in a significant calorie content per serving. Overconsumption of calorie-dense foods can lead to weight gain over time.

Johanna Angman, a registered dietitian and nutritionist, states that "despite seeming healthy, they can be high in sodium and unhealthy oils, leading to water retention, bloating, and challenges with weight loss."

7. Frozen Pizza Rolls

Don't let their small size fool you—frozen pizza rolls can be just as unhealthy as a full-sized frozen pizza!

"These things are loaded with unhealthy ingredients and processed meats that will screw up your metabolism in no time," Onyx Adegbola, MD Ph.D., physician-scientist and lifestyle medicine physician, warns. This is true of just about any frozen appetizer, but pizza rolls are an especially bad culprit. "Frozen pizza rolls are high in calories and fat, which can lead to weight gain. They are also often processed and refined, which can make them difficult for the body to digest," she says. In fact, if you're really craving pizza, it's probably best to stick with a fresh slice.

8. Frozen Pasta Dishes

Frozen pasta dishes, while convenient, can be associated with bloating and the potential for belly fat accumulation. Many frozen pasta meals are high in refined carbohydrates, which can cause spikes in blood sugar levels, leading to increased insulin production and, in turn, promoting fat storage, particularly around the abdominal region.

Nanavati shares, "frozen pasta dishes are often high in sodium, similar to frozen pizzas. A serving can contain over 600mg of sodium, significantly exceeding the RDI. Frozen pasta dishes typically use delicate pasta, which is low in fiber and nutrients. This type of pasta can cause blood sugar spikes and crashes, leading to overeating and potential weight gain."

Creamy pastas are some of the most popular options, but even the consistency can pack on calories. "Many frozen pasta dishes are prepared with creamy sauces high in fat and calories. These sauces can contribute to bloating, discomfort, and potential weight gain."

Instead, Nanavati says you should opt for frozen meals such as lean protein dishes, vegetarian, and stir-fries.

However, make sure to read the labels since a lot of these healthier frozen meals can have sneaky additives and processed ingredients which can affect bloating and weight gain.