The short answer is no, it is not OK to live off microwave meals. Microwave meals are convenient and cheap, but they are also high in sodium, fat, calories, and preservatives. They lack the nutrients, fiber, and variety that a balanced diet requires. Living off microwave meals can lead to health problems such as obesity, diabetes, heart disease, and cancer.
Microwave meals are pre-packaged, ready-to-eat foods that can be heated in a microwave oven. They are also known as frozen dinners, TV dinners, or convenience foods. They come in a variety of flavors, cuisines, and portions. Some examples of microwave meals are pizza, lasagna, chicken nuggets, macaroni and cheese, and pot pies.
Microwave meals are popular because they are easy to prepare, require minimal cleanup, and save time and money. They are also widely available in supermarkets, convenience stores, and vending machines. According to a report by Grand View Research, the global microwaveable foods market size was valued at $136.3 billion in 2020 and is expected to grow at a compound annual growth rate of 4.5% from 2021 to 2028.
What are the drawbacks of microwave meals?
While microwave meals may seem like a convenient and affordable option, they have several drawbacks that make them unsuitable for a healthy diet. Here are some of the main reasons why living off microwave meals is not OK:
Microwave meals are high in sodium. Sodium is a mineral that helps regulate fluid balance, blood pressure, and nerve and muscle function in the body. However, too much sodium can cause high blood pressure, which increases the risk of heart attack, stroke, and kidney disease. The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day, and ideally to 1,500 milligrams per day for most adults. However, most microwave meals contain more than half of the daily limit in one serving. For example, a single serving of Stouffer’s lasagna with meat sauce has 820 milligrams of sodium, while a serving of Lean Cuisine chicken enchilada suiza has 600 milligrams of sodium.
Microwave meals are high in fat and calories. Fat and calories are essential for providing energy and supporting various bodily functions. However, too much fat and calories can lead to weight gain, obesity, and related health problems. The Dietary Guidelines for Americans 2020-2025 recommend limiting saturated fat intake to less than 10% of total calories per day, and avoiding trans fat as much as possible. However, many microwave meals are high in saturated fat and trans fat, which can raise cholesterol levels and increase the risk of heart disease. For example, a serving of Marie Callender’s chicken pot pie has 17 grams of total fat, 8 grams of saturated fat, and 0.5 grams of trans fat, while a serving of Banquet Salisbury steak meal has 14 grams of total fat, 4.5 grams of saturated fat, and 1 gram of trans fat. Additionally, many microwave meals are high in calories, which can exceed the daily needs of most people. For example, a serving of Hungry-Man roasted carved white meat turkey has 410 calories, while a serving of Boston Market meatloaf with mashed potatoes and gravy has 520 calories.
Microwave meals are high in preservatives and additives. Preservatives and additives are substances that are added to foods to extend their shelf life, enhance their flavor, color, or texture, or prevent spoilage. However, some preservatives and additives may have negative effects on health, such as allergic reactions, headaches, nausea, or cancer. For example, some microwave meals contain sodium nitrite, a preservative that is used to cure meats and prevent bacterial growth. However, sodium nitrite can react with other compounds in the stomach to form nitrosamines, which are carcinogenic. Another example is monosodium glutamate (MSG), a flavor enhancer that is used to boost the taste of foods. However, MSG can cause symptoms such as headache, flushing, sweating, chest pain, or numbness in some people who are sensitive to it.
Microwave meals are low in nutrients and fiber. Nutrients and fiber are essential for maintaining good health, as they support various bodily functions, such as digestion, immunity, growth, and repair. The Dietary Guidelines for Americans 2020-2025 recommend eating a variety of foods from different food groups, such as fruits, vegetables, grains, protein, and dairy, to meet the nutritional needs of the body. However, most microwave meals are low in nutrients and fiber, as they are made with refined grains, processed meats, and artificial ingredients. They also lack the phytochemicals, antioxidants, and enzymes that are found in fresh foods. For example, a serving of Chef Boyardee beef ravioli has only 2 grams of fiber, 8 grams of protein, and 10% of the daily value of vitamin A, while a serving of Campbell’s chicken noodle soup has only 1 gram of fiber, 3 grams of protein, and 4% of the daily value of vitamin A.
Microwave meals are boring and unappetizing. Living off microwave meals can also affect the psychological and social aspects of eating, as they are boring and unappetizing. Eating the same foods over and over can reduce the enjoyment and satisfaction of eating, and lead to cravings, binge eating, or overeating. Moreover, microwave meals are not conducive to sharing, socializing, or bonding with others, as they are meant to be eaten alone, quickly, and without much attention. Eating with others can enhance the quality of life, as it can provide opportunities for communication, connection, and support.
Living off microwave meals is not OK, as it can compromise the health, well-being, and happiness of the individual. However, there are ways to eat healthier without relying on microwave meals, such as:
Planning ahead. Planning ahead can help avoid the temptation of grabbing a microwave meal when hungry or in a hurry. Planning ahead can involve making a grocery list, stocking up on healthy foods, preparing meals in advance, or using a meal delivery service. Planning ahead can also help save money, time, and waste, as well as improve the variety and quality of the diet.
Cooking at home. Cooking at home can be a fun, rewarding, and healthy activity, as it allows the individual to control the ingredients, portions, and methods of cooking. Cooking at home can also help improve the skills, creativity, and confidence of the individual, as well as the taste and appearance of the food. Cooking at home can also be a social and family activity, as it can involve inviting friends, relatives, or neighbors, or involving children or partners in the process.
Choosing healthier alternatives. Choosing healthier alternatives can help reduce the intake of sodium, fat, calories, and preservatives, and increase the intake of nutrients and fiber. Choosing healthier alternatives can involve reading the nutrition labels, comparing different brands, or opting for low-sodium, low-fat, or organic options. Choosing healthier alternatives can also involve adding fresh fruits, vegetables, or herbs to the microwave meals, or replacing some of the microwave meals with salads, sandwiches, or soups.
Microwave meals are not OK to live off, as they are high in sodium, fat, calories, and preservatives, and low in nutrients and fiber. They can also be boring and unappetizing, and affect the psychological and social aspects of eating. Living off microwave meals can lead to health problems such as obesity, diabetes, heart disease, and cancer. Therefore, it is advisable to eat healthier without microwave meals, by planning ahead, cooking at home, or choosing healthier alternatives.
