Make the Most of Your Microwave Meal | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Make the Most of Your Microwave Meal

April 3, 2011

Must See Nutrition Videos


Pre-packaged microwave meals are quick and convenient, and although many are loaded with fat and empty calories, some can be a healthy way to fuel up. Just read the nutrition label before zapping any meal to make sure you're getting performance-boosting nutrients and avoiding unwanted ingredients. Key in on these tips from Olympic sport dietitian Bob Seebohar.

Calories: Look for a meal with 350 to 450 calories, but pay attention to the serving size. Some meals list low calories but have two or three servings per package.

Balance: Look for meals that contain a good source of lean protein [e.g., chicken, fish or beef], some color [e.g., broccoli or green beans] and grains or starches [e.g., potatoes or rice]. Some meals don’t have all three, so you might have to add a side of whole-grain bread or a piece of fruit to balance the meal.

Fat: The total fat content should be 15 grams or less, with lowest possible amounts of saturated fat and trans fats. Go easy on white, creamy sauces, which are high in fat and hurt your performance and recovery.

Protein: Aim to get at least 10 grams of protein. This will help satisfy your hunger and provide the necessary nutrients for rebuilding lean mass.

Sugar: Keep intake to 20 grams or less per meal.

Sodium: Frozen meals typically contain a high amount of sodium for taste and preservation, but try to find ones with 600 milligrams or less.

Vitamins and minerals: Vitamins and minerals are natural performance boosters. They are most abundant in whole-grain foods and vibrant-colored fruits and vegetables.

Top brand picks: Healthy Choice, Amy’s and Lean Cuisine

Photo:  kopipedasmanis.blogspot.com

Topics: BURN FAT
Sarah Gearhart
Sarah Gearhart
More Cool Stuff You'll Like

Melo Follows LeBron's Lead

Top 5 Nutrients to Fight Stubborn Belly Fat

Size Does Matter: Understanding Power-to-Weight Ratio

How Undereating Can Make You Gain Weight

3 Fat-Burning Treadmill Workouts

4 Ways to Boost Your Metabolism and Lose Weight

Leucine: Cutting Weight with the Alpha of the Aminos

3 Unlikely Ways to Lose Fat

Diet for Wrestlers: 5 Tips to Lose Weight Safely

How Lolo Jones Got Lean After Bobsledding

Why Jogging Is Counterproductive

How to Use Cheat Meals to Lose Fat Fast

The Lowdown on Losing Weight Without Detox

Low-Carb Diet Plan

I Do Cardio Workouts But I'm Still Fat. What's Wrong?

6 Reasons Your Weight Fluctuates Every Day

Slash Weight By Eating Right (Not Less)

Top 5 Reasons Why You're Not Losing Weight

Female Athlete Weight: How Low Is Too Low?

Losing Weight Without Going to Extremes

Losing Fat: How to Stay Focused During the Holidays

What's Up With Elite NBA Players Losing Weight?

A Weight Loss Workout That Works

How Many Miles Did You Eat Today?

6 Simple Tips to Help You Lose Belly Fat

Keys to a Successful Full-Body Transformation

3 Steps to Beat Belly Fat

Eat Like a Champion, Part 2: How to Lose Fat Safely

4 Ways to Heat Up Your Diet to Burn More Fat

7 Fiber Supplements: More Than Just For Weight Loss

5 Easy Weight Loss Tips

Lose Belly Fat With 6 Stand-Up Exercises

4 Common Nutrition Questions Answered

Weight Loss and the Mediterranean Style Diet

How to Eat What You Want and Still Lose Weight

Why Can't I Stop Gaining Weight?

How to Eat Healthy and Lose Weight

Lose Weight by Changing Your Diet