shopping the frozen aisle · 2019-09-29 · food truck craving 1 frozen pulled chicken sandwich 1...

SHOPPING THE FROZEN AISLE

TOOLKIT FOR SUPERMARKET DIETITIANS

INTRODUCTION

Frozen foods provide convenient access to nutritious, safe and affordable food. Freezing is nature’s pause button – locking in taste and nutrients. In fact, frozen fruits and vegetables are nutritionally equal to, and in some cases better than, fresh produce.

References1. Bouzari, A., D. Holstege and D.M. Barrett. 2015. Mineral, Fiber, and Total Phenolic

Retention in Eight Fruits and Vegetables: A Comparison of Refrigerated and Frozen Storage. Journal of Agricultural and food Chemistry. 63 (3): 957-962. http://pubs.acs.org/doi/ipdf/10.1021/jf504890k

2. Bouzari, A., D. Holstege and D.M. Barrett. 2015. Vitamin Retention in Eight Fruitsand Vegetables: A Comparison of Refrigerated and Frozen Storage. Journal of Agricultural and food Chemistry. 63 (3): 957-962. http://pubs.acs.org/doi/abs/10.1021/jf5058793

THE SCIENCE BEHIND FROZEN FOODSNutrition and menu modeling studies reveal that frozen foods are a nutritious and cost-effective choice for consumers. Frozen fruits and vegetables are picked at their peak ripeness and then quickly flash frozen, which studies confirm helps locks in key vitamins and minerals. For example, an analysis of the nutrient content of a variety of frozen produce found that frozen items contain an equivalent or greater value of riboflavin, vitamin C, vitamin E, calcium, magnesium, zinc, copper, iron, fiber, and phenolics, when compared to fresh items.1,2 Additionally, menu modeling has revealed that menus featuring 95 percent frozen foods (90 percent of calories) can meet MyPlate food group recommendations for grains, fruits, and vegetables, as well as nutrient recommendations for calories, fat, saturated fat, sodium, fiber, vitamin A, vitamin C, and calcium.3

Beyond this inherent nutritional value, frozen foods are also an affordable option that may encourage increased fruit and vegetable consumption. A recent U.S. Department of Agriculture Economic Research Service report showed that the Low-Cost Thrifty Food Plan could be achieved for a family of four utilizing canned, frozen, fresh and dried varieties.4 The Produce for Better Health Foundation also found that shoppers with all forms of fruit and vegetables available in their home – including frozen, fresh, canned, dried and 100 percent juice – report eating more fruits and vegetables overall.5

COOKING WITH FROZEN FOODSGiven the variations in frozen food products, frozen food makers validate the cooking instructions for their products. This means that when the cooking instructions on the label are followed, the product will achieve a temperature necessary to destroy any pathogens. Help remind consumers to always read and follow package cooking instructions for safety and quality.

3. Hornick, Betsy. Menu Modeling Demonstrates Feasibility, Nutritional Value andAffordability of Frozen Foods. Today’s Dietitian. November 2015 Supplement. http://viewer.zmags.com/publication/1b2da3ad#/1b2da3ad/1

4. Stewart H., Hyman J., Carlson A., Frazao, E. The Cost of Satisfying Fruit and Vegetable Recommendations in the Dietary Guidelines. USDA, Economic Re-search Service. Economic Brief No. (EB-27) 17 pp, February 2016. http://www.ers.usda.gov/media/2023016/eb27.pdf

5. PBH. Primary Shoppers’ Attitudes and Beliefs Related to Fruit & Vegetable Consumption, 2012 vs 2014. http://pbhfoundation.org/pdfs/about/res/pbh_res/PrimaryShopperReport_WEB.pdf

HOW TO USE THIS TOOLKIT

Work the Frozen Food Aisle into Your Shopping RoutineA printable handout for store tours or general use, showing clients how frozen options fit into a balanced shopping list utilizing food from every MyPlate food group, across the entire store. The shopping list can be used to create the balanced meals on the Create Balanced Meals with Frozen Foods worksheet.

Create Balanced Meals with Frozen FoodsA printable resource for clients, demonstrating how frozen foods can be incorporated into meals to meet MyPlate goals. Use the Work the Frozen Food Aisle into Your Shopping Routine handout to make these meals a reality.

Tips for Featuring Frozen FoodsA tip sheet listing fun ways to use frozen foods throughout the week to meet client health goals. This is an ideal resource for store tour talking points, as well as a handout for counseling sessions.

This toolkit is designed to help you and your clients navigate the options in the frozen food aisle to build a healthier diet. The resources provided can be used in all aspects of your work – store tours, classes, demonstrations and counseling sessions – to help guide and encourage clients to build a better diet with frozen foods.

THE TOOLKIT IS DIVIDED INTO TWO PARTS:

1 2

Frozen Food FactsFrom the Frozen Food Foundation, this brochure details facts about frozen foods and talking points that can inform store tours or counseling sessions.

For hard copies of the brochure, please contact the American Frozen Food Institute at [email protected].

Frozen Food Daily Meal PlansA low-cost seven-day meal plan, developed through menu modeling, that consists primarily of frozen foods and meets the 2015-2020 Dietary Guidelines for Americans and MyPlate recommendations. Nutrition information and MyPlate goals are included for each day and can be used as inspiration for store demonstrations, as well as a reference guide for developing client meal plans.

Menu-Modeling White Paper and InfographicA scientific paper evaluating, through menu modeling, the feasibility, nutritional value and affordability of a weekly menu consisting primarily of frozen food. An accompanying infographic highlights key study results, providing talking points for client sessions.

MATERIALS TO SHARE WITH CLIENTS

DIETITIAN RESOURCES TO HELP GUIDE YOUR WORK

MAKE HALF OF YOUR PLATE FRUITS AND

VEGETABLES

Orange juice

Applesauce

Frozen peaches

Frozen blueberries

Frozen mixed fruit blend

Frozen ready-to-drink fruit smoothies

Frozen fruit & yogurt bars

Frozen Banana Dippers with Almonds

MOVE TO LOW-FAT OR FAT-FREE MILK OR YOGURT

Frozen yogurt bars*

Frozen Greek yogurt

Low-fat milk

Low-fat yogurt

FRUITS VEGETABLES

DAIRY MYPLATE MADE SIMPLE

PROTEIN

VARY YOUR PROTEIN ROUTINE

Frozen turkey meatballs

Frozen chicken breast

Frozen salmon fillet

Eggs

Turkey bacon

Hummus

Canned chickpeas

MAKE HALF OF YOUR PLATE FRUITS AND

VEGETABLES

Frozen green beans

Frozen broccoli

Frozen corn

Fresh baby carrots

Fresh spinach

Fresh cucumber

Fresh tomato

Frozen edamame

Frozen spinach artichoke dip

Frozen ready-to-sauté red potatoes & vegetables

PAIR FROZEN ENTRÉES WITH A VEGETABLE, FRUIT AND DAIRY TO MAKE AN EASY BALANCED PLATE

Frozen egg breakfast sandwich

Frozen chicken linguine & vegetable meal

Frozen burrito with chicken, rice & beans

Frozen pulled chicken sandwich

GRAINS

MAKE HALF YOUR GRAINS WHOLE GRAINS

Steel cut oatmeal

Frozen steam-in-bag brown rice

Multigrain bread

Mini whole grain bagels

Egg noodles

WORK THE FROZEN FOOD AISLE INTO YOUR SHOPPING ROUTINE

*Consult nutrition facts label to ensure nutritional equivalence to a dairy serving

STIR FRY DAY

Stir Fry:

4 oz frozen chicken breast

1 cup frozen broccoli

1 tsp canola oil

1 cup frozen brown rice

Fruit Salad:

½ cup frozen mixed fruit blend

½ cup sliced banana

SEAFOOD SAVVY DINNER

4 oz baked frozen or fresh pink salmon fillet

1 cup frozen sautéed red potatoes & vegetables

1 multigrain roll

2 tsp buttery soft spread

1 frozen strawberry yogurt bar*

CLASSIC PASTA & MEATBALLS

Pasta & Meatballs:

1 cup egg noodles

3 oz frozen turkey meatballs

½ cup marinara sauce

Side Salad:

2 cups spinach

½ cup chopped cucumber & tomato

2 Tbsp balsamic vinaigrette

½ cup frozen Greek yogurt

½ cup frozen blueberries

QUICK CHICKEN PASTA LUNCH

1 frozen chicken linguine & vegetable meal

1 cup applesauce

1 oz walnuts

Dash cinnamon

FOOD TRUCK CRAVING

1 frozen pulled chicken sandwich

1 cup fresh carrots

1 Tbsp hummus

1 package frozen Banana Dippers with Almonds

ON-THE-GO BURRITO

1 frozen burrito with chicken, rice & beans

1 cup steamed corn

1 ready-to-drink frozen fruit smoothie

BREAKFAST OF CHAMPIONS

1 scrambled egg

2 strips turkey bacon

1 mini whole grain bagel

2 tsp buttery soft spread

½ banana

PROTEIN-PACKED EGG SANDWICH

1 frozen egg breakfast sandwich

Smoothie:

1 cup low-fat yogurt

½ cup frozen peaches

½ cup orange juice

RISE & SHINE LIGHT BREAKFAST

1 cup steel cut oatmeal

1 oz walnuts

½ cup frozen blueberries

1 cup low-fat milk

LUNCH

DINNER

BREAKFAST

CREATE BALANCED MEALS WITH FROZEN FOODS

*Consult nutrition facts label to ensure nutritional equivalence to a dairy serving**Consumers should always ensure to follow manufacturer’s cooking instructions provided on food packaging.

TIPS FOR FEATURING FROZEN FOODS

Portion frozen fruits and vegetables and store them for later use, reducing spoilage and food waste to save money.

HOW TO BOOST NUTRITION

HOW TO KEEP FOOD SAFE

HOW TO EAT ON A BUDGET

Choose frozen vegetables, fruit and whole grain bread products to boost fiber intake.

Keep foods safe from freezer to table by thawing frozen foods in the refrigerator or microwave and following the manufacturer’s cooking instructions provided on the product packaging.

HOW TO PREPARE QUICK CREATIVE MEALS

Stir frozen berries into oatmeal for a quick, nutritious breakfast.

Add your own spices to microwavable steam-in-bag frozen vegetables for a fast side dish.

Incorporate frozen meats and seafood into pasta or rice for an easy protein-filled meal in 30 minutes or less.

Make an all-natural fruit pop by blending frozen fruit and yogurt and freezing in paper cups for a fun snack or family activity.

Skip time-consuming steps in your favorite recipes by using pre-cut, pre-washed frozen fruits and vegetables.

Heat up a frozen meal as an alternative to take-out for a quicker, cheaper way to consume a calorie-controlled dinner or lunch.

Blend frozen fruit with ingredients tailored to your preference, or skip the blender and find ready-to-drink smoothies in the frozen food aisle.

Pour chicken or vegetable broth over cooked frozen vegetables for a single-portion soup.

NEED SNACK IDEAS? TRY THIS SENSIBLE SMOOTHIE:

PURPLE PARTY PARFAIT SERVES: 6

1 cup frozen blueberries (without added sugar)

1 cup frozen strawberries (without added sugar)

½ cup fat-free cottage cheese

1½ cups green grapes

1 kiwi for garnish (optional)

Place the blueberries, strawberries, and cottage cheese in a food processor and blend until smooth.

Place the grapes in a cup or bowl and spoon blended mixture over the grapes. Garnish with kiwi (optional). Note: If you are using a blender, let frozen fruit thaw, and blend in small batches.

Calories: 64, Total Fat: 0.3g, Saturated Fat: 0g, Cholesterol: 2mg, Carbohydrates: 14g, Dietary Fiber: 2g, Sodium: 77mg, Protein: 3g

*This recipe is courtesy of the Produce for Better Health Foundation. For more ideas, visit http://www.fruitsandveggiesmorematters.org

Buy your favorite fruits and vegetables in the frozen form, no matter the season. Frozen out-of-season fruits and vegetables are usually cheaper than fresh.

Buy frozen fruits, vegetables and meals that have little or no added sugars or added salt to keep daily sugar, calorie, and sodium intake in check.

*Aldi store brand **Walmart store brand

MENU MEASURE

Breakfast

Smart Ones Maple & Brown Sugar Oatmeal 1 cup

Kellogg’s Waffle Bites Maple Flavor 1 pouch (62g)

Season’s Choice* Blueberries 0.5 cup

Great Value** Lowfat Vanilla Yogurt 1 cup

Coffee or tea

Lunch

Stouffer’s Mac & Cheese Cup 1 bowl

Jimmy Dean Pulled Chicken Sandwich 1 each

Season’s Choice* Sweet Garden Peas 0.5 cup

Water

Edy’s Outshine Strawberry Bar 1 each

Dinner

Sea Queen* Pink Salmon Fillet 4 oz

Alexia Harvest Sauté Red Potatoes and Vegetables 1 cup

Rhodes Multigrain Roll 1 each

Fleishman’s Original Soft Spread 2 tsp

Snack

Totino’s Pizza Rolls Combination 6 pieces

Old Orchard Calcium-Fortified Orange Juice 1 cup

DAY 1 TOTALS %DV

Calories 1950

Fat (g) 59 91

Saturated fat (g) 14 70

Trans fat (g) 0

Cholesterol (mg) 130 43

Sodium (mg) 2360 98

Potassium (mg) 2908 83

Carbohydrates (g) 294 98

Dietary Fiber (g) 24 96

Sugars (g) 129

Protein 76

Vitamin A (IU) 7548 150

Vitamin C (mg) 108 180

Calcium (mg) 1155 120

Iron (mg) 12.4 70

Vitamin D (IU) 545 136

MYPLATE TOTALS ESTIMATED

Grains 7 oz

Whole grains 3 oz

Fruits 2 cups

Vegetables 1.5 cups

Dairy 1.5 cups

Protein 6 oz

DAILY MENUS FROM AFFI’S MENU-MODELING WHITE PAPER

DAY 1

TOTAL COST: $8.74

NUTRITION

1

*Aldi store brand

MENU MEASURE

Breakfast

Aunt Jemima Ham & Cheese Omelet with Home Fries 1 serving

Lender’s Cinnamon Raisin Bagel 1 each

Fleishman’s Original Soft Spread 2 tsp

Dole Shakers Smoothie – Mixed Berry 1 serving

Coffee or tea

Lunch

Ball Park Turkey Patty 1 patty


Alexia Sweet Potato Fries 3 oz

Nature’s Nectar* Apple Juice 1 cup

Dinner

Tombstone Original Vegetable Pizza 1 slice

Alexia Sauté Reds with Portabella Mushrooms, 1 cup Green Beans, Onions

Season’s Choice* Strawberries and Blueberries 1 cup

Low-fat milk 1 cup

Snack

Edy’s Simply Yogurt Blueberry Bar 1 bar

DAY 1 TOTALS %DV

Calories 1860

Fat (g) 62 95


Trans fat (g) 0


Sodium (mg) 2350 98




Sugars (g) 99

Protein 77




Iron (mg) 10.2 60



Grains 6 oz

Whole grains 2 oz

Fruits 2.5 cups

Vegetables 2.5 cups

Dairy 2.5 cups

Protein 4.5 oz


DAY 2

TOTAL COST: $8.42

NUTRITION

2


MENU MEASURE

Breakfast

Great Value** Lowfat Vanilla Yogurt 1 cup

Special K Egg with Vegetables & Pepper Jack 1 sandwich Cheese Flatbread Breakfast Sandwich

Dole Peaches 1 cup

Coffee or tea

Lunch

Lean Cuisine Philly Style Steak & Cheese Panini 1 sandwich

Season’s Choice* Extra Fine Green Beans 1 cup

Dole Banana Dippers with Almonds 1 pkg


Dinner

Stir-Fry made with Tyson Chicken Breast, boneless, skinless 4 oz

Season’s Choice* Broccoli Stir-Fry 1 cup

Canola oil 1 tsp

Bird’s Eye Steamfresh Brown Rice 1 cup

Rhodes Dinner Roll 1 each

Dean’s Frozen Greek Yogurt 0.5 cup

Bird’s Eye Raspberries in Syrup 0.5 cup

Snack

Pagoda Vegetable Egg Roll with Sweet Chili Dipping Sauce 1 each

DAY 1 TOTALS %DV

Calories 1930

Fat (g) 47 72


Trans fat (g) 0


Sodium (mg) 2320 97




Sugars (g) 140

Protein 84




Iron (mg) 12 70



Grains 7 oz

Whole grains 3 oz

Fruits 2.5 cups

Vegetables 2.5 cups

Dairy 2.5 cups

Protein 6.5 oz


DAY 3

TOTAL COST: $10.65

NUTRITION

3

MENU MEASURE

Breakfast

Red Baron Biscuit Style Sausage Scrambler 1 each

Ore Ida Hash Browns 0.75 cup

Fleishmann’s Original Soft Spread 2 tsp

Tropicana Calcium & Vitamin D-Fortified Orange Juice 1 cup

Lunch

Healthy Choice Sesame Chicken w/ Linguine & Vegetables 1 meal

Libby’s Steam n Go Edamame 1 cup

Dole Sunshine Blend – oranges, strawberries, pineapple 1 cup

Water

Dinner

Shepherds Pie made w/ 85% lean ground beef 3 oz

Bird’s Eye Recipe Ready Mirepoix 0.5 cup

Mareta Marinara Sauce 0.5 cup

Ore Ida Steam n Mash Potatoes 0.75 cup

Rhodes Dinner Roll 1 each

Low-fat milk 1 cup

Snack

TGI Friday’s Spinach Artichoke Dip 0.25 cup


DAY 1 TOTALS %DV

Calories 1930

Fat (g) 69 106


Trans fat (g) 0


Sodium (mg) 2410 100




Sugars (g) 95

Protein 93




Iron (mg) 12.9 70



Grains 6 oz

Whole grains 2 oz

Fruits 2 cups

Vegetables 2.5 cups

Dairy 1.5 cups

Protein 5 oz


DAY 4

TOTAL COST: $8.82

NUTRITION

4

*Aldi store brand**Walmart store brand

MENU MEASURE

Breakfast

Jimmy Dean Breakfast Bowl Garden Blend 1 bowl




Lunch

State Fair 100% Beef Corn Dog 1 each

Ore Ida Waffle Fries 1 cup

Libby’s Steam n Go Corn on the Cob 1 each


Water

Dinner

Rosetta Chicken & Herb Ravioli 9 pieces

Mareta Marinara Sauce 0.5 cup

Bird’s Eye Steamfresh Italian Blend 1 cup




Snack

Great Value Lowfat Vanilla Yogurt** 1 cup

Season’s Choice* Sliced Strawberries 0.5 cup

DAY 1 TOTALS %DV

Calories 1940

Fat (g) 58 89


Trans fat (g) 0.5






Sugars (g) 122

Protein 60




Iron (mg) 10.1 60



Grains 6.5 oz

Whole grains 2 oz

Fruits 2.5 cups

Vegetables 3 cups

Dairy 1.5 cups

Protein 4.5 oz


DAY 5

TOTAL COST: $7.94

NUTRITION

5


MENU MEASURE

Breakfast

Lean Cuisine Turkey Sausage Scramble 1 bowl



Smoothie made with Great Value** Lowfat Vanilla Yogurt 1 cup

Season’s Choice* Berry Medley 0.5 cup

Tropicana Calcium & Vitamin D-Fortified Orange Juice 0.5 cup

Lunch

Van de Camps Fish Sandwich Fillet 1 each


Season’s Choice* Veggie Fries 3 oz


Dinner

Tyson Chicken Drumsticks, baked 4 oz

Green Giant Steamers Broccoli Florets 1 cup

Bremer* Pasta Shells with Pesto Sauce 1 cup

Water

Snack


DAY 1 TOTALS %DV

Calories 1880

Fat (g) 51 78


Trans fat (g) 0


Sodium (mg) 2350 98




Sugars (g) 108

Protein 76



Calcium (mg) 795 80

Iron (mg) 11.7 70



Grains 6 oz

Whole grains 2 oz

Fruits 2 cups

Vegetables 3 cups

Dairy 1.5 cups

Protein 6 oz


DAY 6

TOTAL COST: $7.94

NUTRITION

6

MENU MEASURE

Breakfast

Jimmy Dean Egg White, Spinach & Mozzarella Flatbread 1 sandwich

Good Food Made Simple Steel Cut Oats w/ Maple Syrup 1 bowl

Season’s Choice* Sliced Strawberries 0.5 cup


Lunch

El Monterey Burrito Chicken, Rice, Beans 1 each

Bird’s Eye Steamfresh Southwestern Corn 1 cup


Dinner

Reames Homestyle Egg Noodles 1 cup

Fit & Active* Turkey Meatballs 3 oz

Libby’s Maui Blend with Pineapple Glaze 1 cup

Dean’s Frozen Greek Yogurt 0.5 cup

Bird’s Eye Raspberries in Syrup 0.5 cup

Water

Snack

Lean Pocket Whole Grain Chicken & Broccoli 1 each

DAY 1 TOTALS %DV

Calories 1920

Fat (g) 40 62


Trans fat (g) 0



Potassium (mg)



Sugars (g) 106

Protein 73




Iron (mg) 16 90



Grains 7 oz

Whole grains 3 oz

Fruits 2 cups

Vegetables 2.5 cups

Dairy 2 cups

Protein 5.5 oz


DAY 7

TOTAL COST: $7.15

NUTRITION

7

*Aldi store brand

FROZEN FOODS ARE NUTRITIOUSDaily menus met more than 90% of most primary nutrition targets.

FROZEN FOODS ARE A REAL VALUEMenu costs fell within USDA’s Moderate Cost Plan of $59.70 PER WEEK.

FROZEN FOODS PROVIDEWELL-BALANCED OPTIONSAll food groups are well representedin the frozen food aisle.

FROZEN FOODS ARE A SENSIBLE CHOICE“Better-for-you” options are available in the frozenfood aisle to make it easier for consumers tocontrol intakes of calories, fat, sugar,saturated fat and sodium.

A WEEKLY MENU COMPRISED OF 95% FROZEN FOODS ACHIEVES GOVERNMENT RECOMMENDATIONSResults from menu modeling show that realistic, balanced and affordable menus featuring mostly frozen foods can meet energy, nutrient and cost goals based on recommendations from the Dietary Guidelines for Americans, MyPlate and USDA’s Moderate Cost Food Plan.

FOODGROUPS

GrainVegetablesFruitsDairyProtein

MY PLATEGOALS

6 ounces2.5 cups2 cups3 cups5.5 ounces

FROZEN FOODMEAL PLAN

6.5 ounces2.5 cups2.2 cups1.9 cups5.4 ounces

ACHIEVE THE DIETARY GUIDELINESFOR AMERICANS WITH FROZEN FOODSAmericans are striving for nutritious and affordable meal options that are easy to prepare. To evaluate the feasibility, nutritional value and affordability of a weekly menu consisting primarily of frozen foods, menu modeling was used to bring recommended U.S. Department of Agriculture (USDA) food patterns to life with frozen foods.

DAILY COST $8.52 WEEKLY COST $59.66

26gFIBER106% of

Daily Value*

3,219 mgPOTASSIUM

92% ofDaily Value*

5,483 IUVITAMIN A

109% ofDaily Value*

Nature’sPauseButton

* Percent Daily values are based on a 2,000 calorie diet.

Today’s Dietitian November 2015 Supplement: “Menu Modeling Demonstrates Feasibility, Nutritional Value and Affordability of Frozen Foods”

1

White Paper

Menu Modeling Demonstrates Feasibility, Nutritional Value and Affordability of Frozen Foods

Betsy Hornick, MS, RD

Summary

Frozen foods fit the way people live and eat today. Results from menu modeling show that realistic, balanced and affordable menus featuring mostly frozen foods can meet energy, nutrient and cost goals based on recommendations from the 2015-2020 Dietary Guidelines for Americans (DGAs), MyPlate, and the U.S. Department of Agriculture’s (USDA) Moderate Cost Food Plan. Consumers often believe that fresh foods are the most nutritious, yet recent research reveals that the nutritional value of frozen fruits and vegetables is generally equal to, and in some cases better than, their fresh counterparts. Evidence also suggests that consumers of frozen meals tend to eat more vegetables, beans and whole grains. To evaluate the feasibility, nutritional value and affordability of a weekly menu consisting primarily of frozen foods, menu modeling was used to bring recommended USDA food patterns to life with frozen foods. Seven days of menus featuring frozen foods were developed to meet the needs of an adult woman 19-50 years (1,800-2,000 calories), based on recommendations from the 2015-2020 DGAs, MyPlate food group guidelines and Dietary Reference Intakes (DRIs). Meals and snacks included prepared frozen food items or were based on simple recipes using frozen foods. Menus were analyzed for energy and key nutrients, including fat, saturated fat, sodium, potassium, carbohydrates, dietary fiber, protein, vitamins A, C, and D, calcium, and iron. Daily and weekly menu cost was calculated based on cost per serving data obtained from retail stores.

Introduction

Today’s frozen food aisles offer a wide variety of easy-to-prepare, nutritious and affordable foods representing all five recommended food groups. Over the past 50 years, as the amount of time Americans spend in meal preparation has steadily declined(1), frozen foods have become a staple with convenience as a major factor in their popularity. Frozen foods can be used as ingredients or meal components, as well as ready-to-cook foods appropriate for any meal and eating occasion, including main dishes, side dishes, snacks, complete meals, and desserts. Frozen food makers

are continually offering new, innovative food options to meet evolving consumer needs and desires. Many products now contain less fat, sugar and sodium. Others make use of whole wheat grains, added fiber and contain no trans fat. Single-serve frozen dishes or meals help to support portion control and may assist in weight management.(2) Frozen meals can be more sustainable by minimizing food waste, and are often more affordable compared to equivalent restaurant meals.(2,3)

Updated January 2016

American Frozen Food Institute 2

A menu modeling study was conducted to assess the feasibility, nutritional value and affordability of a weekly menu consisting primarily of frozen foods. Menu modeling is a tool for bringing daily food patterns to life with foods available to consumers. It was used in this analysis to evaluate the nutritional profile of realistic menus that demonstrate how specific frozen foods can be included in a healthy, balanced eating plan. The primary objective of this study was to determine if a practical and realistic weekly menu using primarily frozen foods could meet recommended nutrition guidelines. A secondary objective was to evaluate cost of the menu for comparison with USDA Food Plan costs.(4)

Methods

Daily menus that included a variety of frozen food items were developed to meet the energy and nutrient goals of an adult female, and comply with recommended food group amounts from the Healthy U.S.-Style Eating Pattern for a 2,000 calorie diet.(5) Menus were analyzed using the ESHA Nutrition Analysis and Product Labeling Software. Nutrition and cost information were collected for frozen food items from several retail stores in the Chicago/Northern Illinois region, including Walmart, Aldi, and Woodman’s. Nutrient data from product labels and cost per serving were entered into the ESHA Food Processor database, which includes both manufacturer nutrient data as well as data from the most current USDA National Nutrient Database for Standard Reference.(6)

Major brands used in the menus included Nestlé, ConAgra, Kellogg’s, General Mills, Kraft Heinz, Pinnacle Foods Group, Hillshire/Tyson’s, Dole and The Schwan Food Company, as well as private labels from Walmart and Aldi food stores. Efforts were made to include a variety of food items representative of a typical market basket, including national brands and some “better-for-you” products (1-3 items per day) available in retail stores and

accessible to a wide range of consumers. “Better-for-you” products were defined for this study as items available with fewer calories, fat, or sodium, or fortified with additional nutrients or containing whole grains, as compared to a regular version. Frozen food items appropriate for breakfast, lunch, dinner, and snacks made it possible to feature primarily frozen foods in all meals and snacks. To help meet energy and nutrient requirements in some of the daily menus, frozen yogurt and a few non-frozen food items (milk, yogurt, spreads, oil, coffee and tea) were included.

Results

A weekly menu comprised of nearly all (~95%) frozen foods met most DGA and MyPlate food group recommendations for an adult woman (19-50 years). This translated to an average of 90 percent of the calories coming from frozen foods in the 7 days of menus, with daily calories from frozen foods ranging from 84-100 percent. The weekly menus met, on average, at least two-thirds of daily requirements for nutrients identified in the DGAs as falling short in typical diets (calcium, vitamin D, potassium, fiber, iron).(5) The average daily cost of the frozen food menu was $8.52 with a weekly cost of $59.6 (Table 1) which is within limits for the USDA weekly moderate-cost food plan for an adult female 19-50 years of age as of June 2015 ($59.70).(4)

Daily menus met recommended guidelines (+/- 10%) for the primary targets for a 2,000-calorie diet, including most MyPlate food groups, as well as nutrient needs when averaged over the seven days (Tables 2 and 3). Daily sodium ranged between 2,240 and 2,450 milligrams over the 7 days, with an average (2,383 mg) below the Daily Value of 2,400 milligrams. Energy and other key nutrients, including total fat, saturated fat, trans fat, carbohydrates, and fiber were within Daily Value goals. Secondary targets to meet at least two-thirds of the Daily Value for reported vitamins and minerals (vitamin A, vitamin C, calcium, and iron)


were met when averaged over the seven days. The recommended daily vitamin D intake would be easier to achieve (average of 67% DV in this

Table 1: Weekly costs for frozen food menus

COST

Daily Average $8.52

Weekly Total $59.66

analysis) if the three servings/day from the dairy group were met, although the average calcium provided did meet the requirement for an adult woman (1,000 mg/day). Nutrients of public health concern—potassium and vitamin D—were included in the analysis; however, the amounts were extrapolated from USDA data since these nutrients are not consistently reported on food labels, and should be considered estimates.

Table 2: Weekly averages for energy and nutrients in the frozen food daily menus

*Data extrapolated from USDA database for nutrients not reported on label

Table 3: Weekly averages for food group amounts in frozen food daily menus

NUTRIENT WEEKLY AVERAGE %DV

Calories 1,916 -

Fat (g) 55 85


Trans fat (g) 0 -


Sodium (mg) 2,383 99

Potassium (mg)* 3,219 92



Sugars (g) 114 -

Protein 77 -

Vitamin A (IU) 5,483 109


Calcium (mg) 1,007 103

Iron (mg) 12.2 70

Vitamin D (IU)* 268 67

MYPLATE FOOD GROUPS

WEEKLY AVERAGE GOALS FOR 2,000 CALORIE DIET PERCENT OF GOAL

Grains/ whole grains

6.5 oz 2.8 oz

6 oz 3 oz

108 93

Fruits 2.2 cups 2 cups 110

Vegetables 2.5 cups 2.5 cups 100

Dairy 1.9 cups 3 cups 63

Protein 5.4 oz 5.5 oz 98


Discussion

Key Findings

Several observations and challenges were noted in the evaluation of study results. A weekly menu comprised of nearly all (~95%)

frozen foods met most DGA recommendations for an adult woman (19-50 years), including at least 2/3 of nutrients that typically fall short in the American diet.

All food groups are well represented in frozen foods. However, meeting daily food group recommendations for dairy foods that are not desserts can be challenging if using the 2015-2020 Healthy U.S.-Style Eating Pattern. Additional servings of milk and yogurt may be needed to meet recommended daily dairy group amounts, which would also help to meet vitamin D goals. However, if using the new Healthy Mediterranean-Style Eating Pattern, dairy food group recommendations are more easily met.

Frozen foods are typically easy to prepare and

serve. Many frozen prepared foods are ready-to-cook and serve, while others require only simple assembly and heating. Although not measured in this study, there may be significant time saved in preparing a frozen food, such as lasagna or other main dish items, compared to the home-cooked versions.

“Better-for-you” options are available in most

frozen food categories, making it easier for consumers to control intakes of calories, fat, sugar, saturated fat and sodium, and help to improve intakes of typically under-consumed nutrients, including calcium, fiber, potassium, vitamin D, and iron. Daily sodium was below 2,400 milligrams, which is the most current and available regulatory requirement for the Daily Value of sodium.

Comparing the Nutrition Facts Panel on varying brands and food items for amounts of nutrients to limit, including fat, saturated fat, cholesterol, and sodium, makes it possible to meet daily recommendations, which is especially important for individuals needing to address certain health conditions, such as diabetes or heart disease. For example, the selection of foods lower in sodium, such as frozen vegetables without sauces or seasonings, helps to balance out foods higher in sodium.

Sodium in frozen food items can vary considerably by the type of dish, ingredients and level of preparation completed. Similar products were compared in this analysis to select frozen food items with lower amounts of sodium. In addition to adding flavor, it should be noted that sodium has other functional roles in processed foods, including improving texture, inhibiting growth of microorganisms that cause spoilage and stabilizing ingredients with high water content.

Frozen foods containing sugars used in the menus were considered ‘nutrient-rich’ because they also contributed to meeting food group servings and nutrient requirements. For example, frozen oatmeal provided a key source of fiber, and frozen yogurt helped to meet daily calcium requirements. Other menu examples of nutrient-rich foods with sugars included frozen fruit and bars, smoothies, bagels, and waffles. Sugars provided an average of 24 percent of daily calories, which included both naturally occurring sugars from fruit and milk products, and sugar added to certain foods.

The menu costs fell within the goal for USDA’s Moderate Cost Meal Plan of $59.70 per week. This was possible using a combination of private label and major brands. This research project did not rely on coupons; however, the use of coupons and monitoring for store specials also would help to control costs.


A potential limitation in the feasibility of afrozen food menu may include frozen storagespace, which will vary by individual freezer andthe frequency of grocery shopping.

Implications

Freezing as a means of safely preserving food has been utilized for thousands of years. Today, a wide variety of single ingredient and prepared frozen foods has greatly improved the accessibility of safe, nutritious, and affordable foods. With the rise in availability of many different frozen foods and the recognition that Americans do not meet recommended daily intakes of fruits and vegetables(7), has come heightened interest in the potential nutritional advantages of frozen foods, especially frozen fruits and vegetables. The 2015-2020 DGA recommends increasing intakes of fruits and vegetables in any form, including fresh, frozen, and canned, dried and 100 percent juice products.(5) Other food groups to encourage, including whole grains and dairy foods, are also available in the frozen food aisle. A recent analysis of the nutrient intakes of consumers of frozen meals compared to consumers of quick service restaurant meals found that those who consumed frozen meals had lower calorie intakes (253 calories on average) and better Healthy Eating Index (HEI) scores, which included higher intakes of vegetables, beans, and whole grains.(8)

The belief that fresh foods have significantly greater nutritional value compared to their frozen counterparts has been disproven, with evidence that some frozen fruits and vegetables are nutritionally superior compared to their fresh counterparts.(9-11) Fresh produce can spend several weeks in thechain of producers, wholesalers, and retailersbefore reaching consumers. Once in the home,surveys show that Americans may, on average,store perishable fruits and vegetables for up to fivedays or more, based on bi-weekly grocery shoppinghabits.(12) Over this extended period from farm totable, varying levels of deterioration of certainnutrients occurs. Frozen fruits and vegetables are

picked and frozen at their peak ripeness, often within four to six hours of harvest, locking in the nutrient value and flavor at the point of freezing. Additionally, there may be greater consistency and uniformity in the quality of frozen produce compared to fresh.

A “market basket” study by the University of Georgia mimicked consumer purchasing and storage habits for blueberries, strawberries, corn, broccoli, cauliflower, green beans, green peas and spinach and analyzed the nutrient content under three conditions: frozen; fresh (on the day of purchase); and fresh-stored (after five days of storage in a kitchen refrigerator).(9) The study results revealed that the nutritional value of many frozen fruits and vegetables are generally equivalent to that of their fresh counterparts, and levels of some nutrients in frozen fruits and vegetables, including vitamins A and C and B-vitamin, folate, is actually greater than that of fresh-stored produce. This is likely due to the nutrient degradation that occurs in fresh produce during storage.

Similarly, two recent studies from the University of California-Davis compared the retention of vitamins, minerals, fiber and total phenolics (health-promoting plant compounds) of eight commonly purchased fruits and vegetables (blueberries, strawberries, carrots, corn, broccoli, green beans, green peas and spinach) in refrigerated and frozen storage.(10,11) Locally grown, harvested and stored fruits and vegetables were analyzed under the following conditions: frozen (analyzed within 24 hours of harvest and after 10 and 90 days of storage in a freezer) and fresh-stored (analyzed within 24 hours of harvest and after three and 10 days of storage in a refrigerator). The nutritional value of water-soluble vitamins, namely the amount of riboflavin (vitamin B2) and vitamin C (ascorbic acid), was found to be generally the same or greater in frozen versus fresh produce. Additionally, the nutrient value of five minerals (calcium, magnesium, zinc, copper, and iron), fiber and total phenolics were, for the most part, well-


conserved in frozen fruits and vegetables as compared to fresh. Overall, these studies confirm that the nutritional value of frozen fruits and vegetables are generally equal to, and in some cases better than, their fresh counterparts.

The affordability of frozen food compared to eating out has also been recognized as a potential advantage.(2) Frozen foods are often lower in cost per serving than their fresh counterparts, and prices are typically stable and projectable, especially for frozen produce.(13) Compared to refrigerated foods, frozen foods have much greater shelf life by their very nature. Frozen fruits and vegetables can be more easily portioned and stored for later use, which reduces spoilage and food waste, further increasing consumer value. A recent study of the sustainability of frozen and fresh food in the United Kingdom found that the significant reduction in food waste associated with frozen foods (5.9 percent) vs. fresh food (10.4 percent) may have important implications in developing strategies for sustainable dietary options.(3)

The wide variety of frozen food items available to consumers makes it easy to find food items that can be combined to create realistic and appealing menus that fit within dietary guidelines. Convenient frozen prepared meal and snack items were used in the menus, as well as frozen food ingredients, to create simple and healthful meals. In addition to affordability and nutritional value, other advantages of frozen foods include accessibility, convenience, food safety, quality, and reduced waste.

Disclosures

Written by Betsy Hornick, MS, RDN who is an Illinois-based food and nutrition communications consultant. At the time of publication, Ms. Hornick was a member of FoodMinds' expert network. FoodMinds is a food and nutrition affairs company that represents a range of food, nutrition, and wellness organizations, including the American Frozen Foods Institute. Financial support for the

menu modeling study was provided by the American Frozen Food Institute.

References

1. Hamrick KS, Andrews M, Guthrie J, Hopkins D,McClelland K. How much time do Americans spend onfood? U.S. Department of Agriculture, EconomicResearch Service, 2011. http://www.ers.usda.gov/media/149404/eib86.pdf

2. American Frozen Foods Institute. Frozen Food Myths.http://howfreshstaysfresh.com

3. Martindale W. Using consumer surveys to determinefood sustainability. Br Food J. 2014;116:1194-1204.

4. USDA. Official USDA Food Plans: Cost of Food atHome at Four Levels, U.S. Average, May 2015.http://www.cnpp.usda.gov/sites/default/files/CostofFoodJun2015.pdf

5. U.S. Department of Agriculture, and U.S. Department ofHealth and Human Services. Dietary Guidelines forAmericans, 2015-2020. 8th Edition. http://health.gov/dietaryguidelines/2015/guidelines/

6. U.S. Department of Agriculture, Agricultural ResearchService. 2014. USDA National Nutrient Database forStandard Reference, Release 27. Nutrient DataLaboratory Home Page. http://www.ars.usda.gov/nutrientdata

7. Krebs-Smith SM, Guenther PM, Subar AF, KirkpatrickSI, Dodd KW. Americans do not meet federal dietaryrecommendations. J Nutr. 2010;140:1832-38.

8. Fulgoni VI, Comerford KB, Krumhar KC. Consumptionof frozen meals as compared to quick service restaurantmeals is associated with better nutrient intakes in adultparticipants of the National Health and ExaminationSurvey (2001-2010). J Acad Nutr Diet. 2014;114(Suppl2):A-48.

9. University of Georgia. Potential Nutritional Effects ofReplacing Fresh Fruits and Vegetables in the Diets ofAmericans with Frozen Counterparts. http://www.frozenfoodfacts.org/assets-foundation/misc/images/UGA%20Extended%20abstract.pdf

10. Bouzari A, Holstege D, Barrett DM. Vitamin retention ineight fruits and vegetables: A comparison of refrigeratedand frozen storage. J Agric Food Chem. 2015;63:957-62.

11. Bouzari A, Holstege D, Barrett DM. Mineral, fiber, andtotal phenolic retention in eight fruits and vegetables: Acomparison of refrigerated and frozen storage. J AgricFood Chem. 2015;63:951-6.

12. Food Marketing Institute U.S. Grocery Shopper Trends2012 Executive Summary; http://www.icn-net.com/docs/12086_FMIN_Trends2012_v5.pdf

13. Stewart, Hayden, Jeffrey Hyman, Jean C. Buzby,Elizabeth Frazão, and Andrea Carlson. How Much Do

Fruits and Vegetables Cost? EIB-71, U.S. Department ofAgriculture, Economic Research Service. February 2011.

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