Ready, Steady.... Ready Meal!
24 February 2025 at 14:06
Ready, Steady… Ready Meal!
Know how to choose a healthy ready meal - what to look for and what to avoid.
Ready meals can be a lifesaver when you’re short on time, but not all of them are created equal. Many are packed with unnecessary additives, low-quality fats, and excess sugar and salt. But if you know what to look out for, some ready meals can be a decent option when you just don’t have time to cook.
Below we outline the main things to be aware of, and give you some quick tips for choosing better ready meals.
The Problem with Processed Foods
Processing increases shelf life and allows for mass production, making it appealing to companies looking to boost profits. But the more processed a food is, the worse it tends to be for your health. Ultra-processed foods are packed with artificial additives, refined sugars, and unhealthy fats, all associated with inflammation, obesity, and chronic diseases like type 2 diabetes and heart disease. Stabilisers, emulsifiers, and preservatives have all been linked to metabolic and gut health issues.
Look for meals made from whole ingredients you recognise, like chicken, tomatoes, garlic, chilli, or olive oil. If the ingredient list is full of things you wouldn’t find in your own kitchen - like maltodextrin, modified starch or guar gum - it’s best to avoid it.
Heavily processed meals also lack fibre, vitamins, and minerals so they don’t offer the same health benefits as whole foods. Regularly eating processed food means there is less space in the diet for whole, nutrient packed food.
Fats Are Essential
Healthy fats are crucial for brain function and hormone production, and we need them in our diet to survive. Choosing low-fat options isn’t always the best move, as many manufacturers replace fat with sugar or thickeners like maltodextrin, modified starch, carrageenan, or guar gum. These additives can cause digestive issues like bloating and may spike blood sugar levels. Instead of looking for low-fat, opt for meals containing natural, unsaturated fats like olive oil, nuts, and fish.
Natural Sugar, Not Sweeteners
Even savoury meals can be loaded with sugar, often hidden under names like glucose syrup, fructose, dextrose and maltodextrin. While a little natural sugar isn’t a problem, excessive amounts can cause blood sugar spikes and energy crashes. Artificial sweeteners like aspartame, sucralose, and acesulfame K can also trigger sugar cravings and digestive issues, so don’t assume they’re a healthier alternative.
Limits on Salt
Salt is an essential mineral, but too much of it is a common issue in cheaper ready meals, as it adds flavour. High salt intake is linked to high blood pressure and an increased risk of heart disease. A good rule of thumb is to choose meals with less than 1.5g of salt per serving.
Plant-Based Options
There are plenty of plant-based ready meals available, but not all are as healthy as they seem. Watch out for heavily processed meat alternatives, like texturised soya or protein isolates, which are stripped of their natural nutrients and can be hard to digest. Instead of opting for processed meat substitutes, look for vegan meals based on whole foods like lentils, beans, or nuts.
Plastic Packaging
Most microwaveable food come in plastic trays or pouches made from BPA-free materials such as polypropylene (PP) or polyethylene terephthalate (PET). While these are designed to be safe for heating, there is still a lot we don’t know about the long-term effects on health. These ‘food-safe’ materials could potentially release microplastics or other compounds when heated, especially if scratched or damaged. To minimise risk, transfer your food to a glass or ceramic dish before heating.
Better brands
While we can’t recommend every meal in a specific range, some brands are known for using real ingredients and keeping processing to a minimum. Cook, Charlie Bigham’s, BOL one-pot meals, and some of The Gym Kitchen’s chilled meal options tend to be less processed and made with better-quality ingredients than many other ready meals.
8 tips for Choosing a Healthier Ready Meal:
- Vegan meals tend to be lower in calories and saturated fat but may also be lower in protein unless they contain beans, lentils, or nuts.
- Fish-based meals are a great source of protein and omega-3 fatty acids, which support heart and brain health.
- Creamy sauces (like those in pies or pasta dishes) are usually higher in calories and fat than tomato-based sauces, which are often lighter.
- Pastry is high in saturated fat, so if you’re choosing a pie, go for one with a potato topping or a high filling-to-pastry ratio.
- Grain-based dishes (like risottos or pasta) can be carb-heavy, so check portion sizes and add a side of vegetables for balance.
- Long ingredient lists often mean more preservatives and additives—simpler recipes with recognisable ingredients are usually better.
- Salt content is often high in ready meals. Aim for less than 1.5g of salt per portion to stay within recommended daily limits.
- Frozen ready meals can be just as nutritious as fresh ones, often containing fewer preservatives since freezing naturally preserves food.
By keeping these tips in mind you can make smarter choices when it comes to ready meals – ensuring you don’t compromise health for convenience.
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