ICE PICKS BY MATTHEW G. KADEY Don't cook? Don't worry. Healthy frozen food is out there — you just need to know what to look for Frozen foods have come a long way since the first meal-in-a-box was introduced.Bland staples like turkey and mashed potatoes have given way to tandoori chicken and lemon-buttered fish. Sure, they're quick, convenient and actually tasty, but are they healthy? Well, the good news is that choosing the right frozen dinner, pizza or lasagne may hold the answer to your hectic life. But make the wrong choice, and you could get enough sodium and saturated fat that you'll want a cardiologist on speed dial. So make sure you don't sacrifice your health (and your six-pack) for convenience sake.

FROZEN DINNERS QUICK FIX Frozen dinners can be a little skimpy on calories, so serve them up with a protein shake for a better overall meal. And while you're at it, toss in 200 g of frozen vegetables for a fibre boost. ›› WHEN FROZEN DINNERS were first introduced, they boiled down to nothing more than a few dishes of rubbery meat, bland starch and vegetables as fresh as an M.C. Hammer album. Now you choose a whole eating style. Will it be high-protein, low-carb or even vegan? Perhaps Thai, Indian or Italian rocks your world. Thanks to companies like Lean Cuisine, fat has steadily been reduced and replaced with whole grains, and Healthy Choice is leading the fight against salt licks. But for every good choice, there's another that's about as healthy as a Happy Meal. THE LOWDOWN With little effort you can find frozen dinners with more salt than seawater. To stop your blood pressure from going through the roof, choose frozen dinners that have less than 700 mg of sodium and stop saturated fat at 3 grams while throwing in at least 3 grams of fibre and 15 grams of protein. Desserts and sauces can really push up the sugar, so keep an eye on the sugar content and cap it at 10 grams. Look for dinners that contain at least 250 calories. After all, this is supposed to resemble a meal, not a glorified snack that'll have you raiding the fridge in no time. FROZEN PIZZAS QUICK FIX If your favourite pizza is shy on protein, top it with smoked salmon. You'll get extra muscle-building protein and a good dose of heart-healthy omega-3 fatty acids. ›› A GOOD SLICE OF FROZEN PIZZA has traditionally been hard to come by. If the artery-clogging saturated fat wasn't bad enough, then the cardboard crust was enough to send you running back to the pizzeria. Now some companies are trying their best to reduce the fat while introducing fashionable toppings such as pine nuts and roasted chicken, and new rising crusts are doing away with the cardboard taste. However, it's still buyer beware out there — if you're not careful, you could easily end up with enough fat to turn those abs of steel into abs of flab. THE LOWDOWN Cap saturated fat at 4 grams and sodium at 700 mg per serving, which should be at least a third of a family-size pizza. Don't settle for less than 12 grams of protein per serving. Lots of vegetables help the cause, while stuffed-cheese crusts and greasy meats detract from it. And keep an eye out for trans fat (partially hydrogenated oil or shortening) that can sneak into the crust or fake cheese, and keep it to a minimum. LASAGNE QUICK FIX Ordinary lasagne can be turned into a protein powerhouse when topped with cottage cheese. Don't forget to have a salad on the side. ›› LASAGNE IS TRUE COMFORT FOOD, but unless you're a Jamie Oliver in the kitchen, making your own might end with a call for a takeaway. Instead of giving up on this classic, you can simply pop a frozen lasagne in the microwave and have dinner in a few minutes. Unfortunately, you may have to spend more than a few minutes in the gym to undo the damage. "As with any frozen food, reading lasagne food labels for things like sodium is extremely important," says Chris Aceto, author of Championship Bodybuilding (Nutramedia, 2001). Saturated fat can really add up with beef, cheese, full cream milk and cream. THE LOWDOWN Make sure you choose lasagnes containing no more than 10 grams of total fat, 4 grams of saturated fat and 700 mg of sodium. Don't overlook protein — you want at least 10 grams. A good choice is one with lots of veggies. FROZEN FISH QUICK FIX Is your fish on the bland side? Schwartz Lemon Pepper will jump-start even the most rubberised fillet. ›› WHILE OMEGA-3- and protein-rich fish should be a part of every carnivore's diet, battered fish and chips is no way to reap the benefits. "Often, fillets found in clear plastic bags are the best choice," says Phil Lempert, food editor on American TV's Today show. Lempert advises buying fillets this way in order to avoid the artery-clogging trans fat in the crispy coating. THE LOWDOWN Look for frozen fish that is trans fat–free and keep sat fat and sodium to less than 2 grams and 580 mg, respectively. M&F Matthew Kadey is a registered dietitian, personal trainer and freelance writer who owns Fuel For Life (www.fuelforlife.ca).