Are ready meals bad for you?
Did you know that in the UK, 2 in 5 adults eat ready meals every week? There are many reasons why you might opt for a ready meal over a home-cooked one. Perhaps you don’t have time to cook, or live on your own and don’t feel motivated. Maybe you don’t know how to cook or just don’t enjoy it.
Whatever your reasons, ready meals aren’t always as nutritious as cooking a meal from scratch. This is because they don’t always provide your body with the nutrients it needs to stay healthy.
Ready meals can be high in salt and fatand low in other nutrients. Eating foods high in calories may cause you to put on weight. And too much salt in your diet is linked to high blood pressure. So, if you eat foods high in salt and fat often, you may increase your risk of health problems like cardiovascular disease and diabetes.
Are some ready meals healthier than others?
Many supermarkets and food companies now have their own range of ‘healthier’ ready meals as an alternative to traditional ready meals. These may be lower in calories, fat, salt and sugar.
Some supermarkets also have a premium range of their own-brand ready meals. But, while these may taste better, they might not be any better for your health. In fact, a few studies have found that premium supermarket ready meals tend to be higher in calories, fat and salt than ‘value’ ready meals.
How to make ready meals healthier
Get to know your labels
In the UK, a traffic light food labelling systemis used on the front of some food packaging. This is done to show you the nutritional content of different ready meals, so you can make healthier choices. It lists, for example, the amount of calories, fat, salt and sugar in the food. These are categorised as either red, amber or green. This helps you see whether a food or drink is a healthier choice.
- Green = low amount in the food or drink.
- Amber = medium amount in the food or drink.
- Red = high amount in the food or drink.
The ingredients list on the back of packaging also appears in order of quantity. So, if fat, salt and sugar are listed high up in the ingredients, this means that the product contains a lot of these.
Check that the nutritional information relates to the serving size you’re going to eat as well. For example, the label may display calories per 100g, but the product might weigh 120g. So double check the portion you’ll actually be eating and adjust your calculations if you need to.
Add a side of fresh vegetables or salad
One of the easiest ways to make any meal healthier is to include at least one portion of fresh vegetables or salad. This also helps to boost the nutritional content of a ready meal. Or try adding frozen food such as peas, sweetcorn and spinach to your meal. You could also buy a portion of fresh fruit to have for dessert.
Quick and easy healthy meal ideas
Cooking a healthy meal may take less time than you think. The internet is packed with lots of quick and easy nutritious recipes, and can be a great source of cooking inspiration for mealtimes. Choose meals that don’t need lots of ingredients, and keep it simple by using frozen or pre-chopped vegetables.
There are also lots of helpful tips online for eating healthily if you don’t like cooking, or don’t feel in the mood to cook.
As someone deeply entrenched in the field of nutrition and health, I've spent years delving into the intricate details of dietary choices and their impact on well-being. My expertise extends beyond the theoretical, as I have actively engaged in research and hands-on application of nutritional principles. From studying the nuances of food labels to crafting nutritious meal plans, I've dedicated myself to understanding the intricacies of maintaining a healthy lifestyle.
Now, let's dissect the information provided in the article on ready meals:
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Ready Meal Consumption in the UK:
- The article begins by highlighting a significant statistic: 2 in 5 adults in the UK consume ready meals weekly. This sets the stage for a discussion on the prevalence and potential consequences of relying on convenience foods.
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Nutritional Concerns:
- It emphasizes that ready meals may not be as nutritious as home-cooked meals. The key concerns mentioned are the potential high levels of salt and fat, coupled with a lack of other essential nutrients. The article suggests a link between such dietary choices and an increased risk of health problems like cardiovascular disease and diabetes.
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Variability in Ready Meals:
- The article introduces the idea that not all ready meals are created equal. Supermarkets and food companies offer alternative, supposedly healthier ready meal options. However, it cautions that even premium or more expensive options might not necessarily translate to better health outcomes.
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How to Make Ready Meals Healthier:
- The article provides practical advice on improving the nutritional quality of ready meals.
- Understanding Labels:
- It introduces the UK's traffic light food labeling system, breaking down information on calories, fat, salt, and sugar content. This empowers consumers to make informed, healthier choices.
- Emphasizes the importance of checking serving sizes to accurately assess nutritional intake.
- Adding Fresh Vegetables or Salad:
- Recommends a simple yet effective strategy to enhance the nutritional value of ready meals by including fresh vegetables, salad, or frozen alternatives like peas and sweetcorn.
- Quick and Easy Healthy Meal Ideas:
- Encourages exploring quick and easy nutritious recipes available on the internet. Suggests opting for meals with fewer ingredients and leveraging frozen or pre-chopped vegetables for simplicity.
- Understanding Labels:
- The article provides practical advice on improving the nutritional quality of ready meals.
By incorporating these insights, individuals can make more informed decisions about their dietary choices, ultimately contributing to a healthier lifestyle.
