By Sara Meurer
On an average day in the Commons, a crowd of STA girls can be found waiting near the microwaves to heat up the increasing trend of microwaveable lunches. These meals, from brands such as Lean Cuisine and Weight Watchers, claim to offer a healthy alternative to the typical brown bag lunch. However, the preservatives in them often contain large amounts of sodium and carbohydrates according to registered dietitian Joan O’Keefe.
“Microwaveable meals are attractive because they are convenient and have a defined calorie intake,” O’Keefe said. “However, those meals do not contain enough protein. A protein source at lunch is important for learning at school.” O’Keefe is a co-author of “The Forever Young Diet and Lifestyle,” and has a blog called www.foreveryoungdiet.com about how to have a healthy diet, lose weight and live an enjoyable life.
Five most popular microwaveable lunches at STA:
1. Kraft Easy Mac Cups:
-Calorie breakdown- 220 Calories
-72% from carbohydrates
-11% from protein
-17% from fat
-11% of recommended daily caloric intake*
O’Keefe argues that ingredients that help preserve these microwaveable meals are dangerous.
“What I don’t like about [microwaveable meals] is the sodium content,” O’Keefe said. “The sodium content could be up to four or five times what one should be consuming in a meal.”
2. Lean Cuisine Alfredo Pasta with Chicken and Broccoli:
-Calorie breakdown- 300 calories
-60% from carbohydrates
-18% from fat
-22% protein
-15% of recommended daily caloric intake*
“When you have a meal that is full of pasta, you are hungrier sooner, so you end up eating more calories,” O’Keefe said.
3. Weight Watchers Baked Ziti:
-Calorie Breakdown- 280 calories
-59% from carbohydrates
-19% from fat
-22% from protein
-14% of the recommended daily caloric intake*
“[Microwaveable meals] substitute easily digested carbs,” O’Keefe said. “When you substitute those you are hungry and you want to eat again very soon because you digested all the carbs and you are hungry again.”
-510 mg of sodium- 21% of the daily recommended value*
4. Smart Ones Classic Favorites Creamy Rigatoni with Broccoli and Chicken:
-Calorie Breakdown- 280 calories
-56% from carbohydrates
-16% from fat
-28% from protein
-14% of the recommended daily caloric intake*
“The high sodium [in microwaveable meals] is very dangerous because it really puts you at risk for high blood pressure, which is very dangerous,” O’Keefe said.
-810 mg of sodium- 34% of the daily recommended value*
5. Lean Cuisine Traditional Four Cheese Pizza:
-Calorie Breakdown- 350 calories
-62% from carbohydrates
-15% from fat
-23% from protein
– 18% of the recommended daily caloric intake*
“High school is a really important time in your life,” O’Keefe said. “[Microwaveable lunches] are not healthy choices. A healthy lunch is beneficial for learning, testing and athletic performance.”
– 600mg of sodium- 25% of the daily recommended value*
As a healthier option to all of these meals, O’Keefe recommends picking a protein and two colors such as fruits and vegetables. According to O’Keefe, options such as turkey avocado rolls or whole wheat wraps with fruit are a good alternative.
“I recommend protein because it slows digestion,” O’Keefe said. “That way, you don’t get hungry as fast.”
O’Keefe believes that having a healthy diet is an important factor in having a successful life.
“The reality is is that if you don’t pay attention to your sleep, exercise and nutrition, then you’re not going to be on your game,” O’Keefe said. “If you aren’t healthy, you aren’t going to reach your dream, and you aren’t going to learn in school.”
*Based on a recommended daily intake of 2,000 calories
For some other healthy lunch alternatives, click here.
