Researchers have identified a simple way to save over £100 a month on your food bills. Don’t buy fresh, buy frozen.
Fruit and vegetables from the supermarket freezer aisles are now 36 per cent cheaper than the fresh equivalent, according to new figures from the British Frozen Food Federation.
An analysis by the body found that the average price of a typical portion of fresh produce, like broccoli, for instance, is now 51p, compared with 33p for frozen.
But, with fresh food hailed as the kingpin of a healthy diet, does raiding the freezer aisle compromise on nutrition? Quite the opposite, experts say.
Some vegetables, for instance spinach, sweetcorn and peas, retain more of their vitamins and minerals when they’re frozen – as the nutrient quantity dramatically reduces after picking.
According to diet experts, it’s not just fruit and veg that’s better frozen; the health properties of the entire freezer aisle is vastly underestimated.
‘There’s no reason why a frozen meal can’t be nutritious,’ says Nicola Ludlam-Raine, registered dietician and author of How Not To Eat Ultra Processed. ‘My advice to busy people would be to keep a few convenient frozen meals in reserve for those hectic evenings.’
But the exact meal you choose is key. Here, Ms Ludlam-Raine and top dietician Ro Huntriss give their pick of the most nutritious dinners each major supermarket has to offer.
Birds Eye Get Real Protein Mexican Chicken Burrito Bowl, £3.75, Waitrose
A bowel boosting meal for fewer than 400 calories and barely any sugar or fat, experts say
Per bowl: 373 calories, 0.6g saturated fat, 3.8g sugar, 10g fibre, 35g protein, 1.6g salt
This vegetable-filled meal packs in an impressive third of your daily fibre needs – the nutrient that is proven to reduce bowel cancer risk, and that most of us are sorely lacking.
Not only that, but there’s more than half of your daily protein needs, sure to stop you snacking, and all for under 400 calories.
‘The meal also contains just over two portions towards your five-a-day, which is excellent for a convenient frozen meal,’ adds Ms Ludlam-Raine.
‘Another positive is that it’s very low in saturated fat, containing less than a gram per serving.’
If you’re feeding children too however, do consider the 1.6g of salt. This is more than half of the maximum daily limit for four to six year-olds, a third for seven to 10 year-olds and around a quarter of the recommended the adult intake.
Protein Sweet & Sour Chicken Noodles, £2.25, Asda
These noodles pack in a hefty 21g of protein, preventing hunger pangs later in the day
Per pack: 305 calories, 0.3g saturated fat, 24g sugar, 4.5g fibre, 21g protein, 1g salt
Chinese takeaways are notoriously high in salt, however this Asda frozen meal contains just 1g of salt, which is one-sixth of the recommended daily maximum.
Too much salt raises your blood pressure and increases your risk of heart attacks and strokes, says the NHS, so it’s worth checking the amount of salt in meals.
‘This also has a generous 21g of protein, very little saturated fat and a mix of vegetables, including peppers, carrots and cabbage’ adds Ro Huntriss, Registered dietician and Chief Nutrition Officer at weight loss platform, Simple Life.
‘These ingredients can contribute nutrients such as vitamin C and beta-carotene, which the body converts to vitamin A.’
Vitamin A is needed for good eyesight and a healthy immune system too.
Ms Huntriss says, while the 24g of sugar is not ideal, only a small proportion is likely to be the added type that should be limited to seven teaspoons a day.
‘Some will come naturally from the vegetables,’ she explains adding that, while sugar and pineapple juice are listed ingredients, they’re relatively low down the list, suggesting small amounts.
Roast Chicken Dinner, £2.65, Sainsbury’s
This chicken dinner contains roughly half the saturated fat of the average Sunday roast
Per dinner (including potato, carrots, peas, pork stuffing and gravy): 330 calories, 2g saturated fat, 5.4g sugar, 5g fibre, 31.2g protein, 1.3g salt
Typically, a roast dinner can pack in around 1000 calories, but this freezer meal contains a third of this, with very little saturated fat.
‘The chicken breast provides an excellent source of lean protein, with an impressive 31.2g per serving, which is nearly two thirds of the amount the average man needs per day,’ says Ms Ludlam-Raine.
‘This can help keep muscles strong and will curb hunger pangs between meals.
‘As well as fibre, potatoes provide potassium and vitamin C, while carrots contribute vitamin A.’
Ms Ludlam-Raine suggests adding some extra frozen broccoli, green beans or other vegetables, and perhaps more potatoes to boost fibre further.
High Protein Tandoori Chicken Masala, £2.25, Tesco
This curry has less than 3g of saturated fat and is packed with a third of the daily fibre needs
Per pack: 366 calories, 2.8g saturated fat, 17.2g sugar, 9.5g fibre, 21.1g protein, 1.25g salt
Curry nights needn’t be laden with saturated fat and calories.
While the sugar content of this meal is on the high side, Ms Ludlam-Raine says that much of this will come from the tomatoes, sweet potato, peppers and even milk.
‘I like that this meal combines several different food groups in one meal. The chicken provides lean protein, while the combination of chickpeas, cauliflower rice, basmati rice and vegetables offers fibre and a range of vitamins and minerals,’ says Ms Ludlam-Raine.
‘The chickpeas are a particularly useful addition because they provide both plant-based protein and fibre, helping to make the meal more satisfying.’
The saturated fat content remains relatively modest too – about four times less than you’d get in a takeaway masala, despite the inclusion of cream.
Stamford Street Co. Cottage Pie, 99p, Sainsbury’s
This pie contains virtually the same ingredients in a homemade version, despite being 99p
Per pie: 303 calories, 4.6g saturated fat, 4.2g sugar, 3.9g fibre, 12g protein, 1.6g salt
Despite what many health gurus say about ready meals, there’s few ingredients in this budget-friendly pie that you wouldn’t use in a homemade version.
Admittedly, both caramelised sugar syrup and sugar are listed on the back of the packet but it’s likely to be less than half a teaspoons worth.
The bulk of the teaspoon of total sugar is naturally occurring in the carrots and the tomato purée.
Ms Ludlam-Raine says: ‘Beef contributes iron, zinc and vitamin B12, which are important for keeping red blood cells healthy and delivering oxygen to cells.’
But there’s less protein-heavy beef in the meal than the experts would like. ‘Perhaps add some beans or lentils to boost this,’ advises Ludlam-Raine.
Peri Peri Chicken Protein Pot, £1.99, Aldi
Experts say Nando’s fans will be satisfied with this super low fat, high protein pot
Per pot: 347 calories, 0.7g saturated fat, 3.7g sugar, 35g protein, 6.1g fibre, 2.8g salt
Aldi’s Nando’s dupe is under £2 and contains minimal saturated fat and fewer than 400 calories.
‘You get a substantial 35g of protein, which will make the meal satisfying and keep you full,’ says Ms Huntriss.
She adds that the fifth of your daily fibre needs is also a plus for helping food move through the digestive system – reducing the risk of constipation.
‘But there’s almost half of your daily salt here, so make sure you stick to low salt options for the rest of the day,’ advises Ms Huntriss.
Plant Kitchen Butternut, Almond and Pecan Nut Roast, £6, M&S
Experts say the sugar count in this vegan roast is worth the benefits of the fibre hit
Per half a roast: 324 calories, 1.2g saturated fat, 17g sugar, 11g protein, 7g fibre, 2.3g salt
There might be four teaspoon’s of sugar in this vegan meal, but the experts say the generous fibre count makes it worth it.
What’s more, some of the sweet stuff naturally occurs in the butternut, carrots and dried fruit.
The generous array of vegetables, nuts and pulses mean you’re unlikely to feel hungry for a long while after eating this – plus, there’s barely any fat.
For just over 300 calories, the experts say it’s an especially preferable option for those on a weight loss diet.
