Food: Should we trust ready-made recipes?
Hi, it’s Judith. Yes, we can trust ready-made recipes, but only if we know how to avoid their pitfalls and carefully choose balanced recipes that are minimally processed and rich in real ingredients.
To do immediately
- Always check the ingredient list: the fewer ingredients, the better.
- Choose recipes rich in protein (at least 20g per meal).
- Monitor the amount of salt: ideally less than 1.2 g per 100 g.
- Choose preparations containing fiber, a minimum of 3g per 100g.
- Adjust portion sizes by looking at nutritional values to avoid excesses.
Ready-made recipes are all the rage. Convenient for a quick meal, they can sometimes save the day when cooking is the last thing on our minds. As a dietician points outVigilance is essential when it comes to these often highly processed foods, even those with a Nutri-Score of “A”. Furthermore, Food quality is not based solely on scores, but on a precise analysis of the ingredients and the balance of the meal.
The story behind ready-made recipes: what you really need to know
Ready-made recipes often seem appealing at first glance: freshness, convenience, speed. However, the abundance of additives, preservatives, and hidden sweet or fatty sauces in these dishes can throw off the nutritional balance. A salad that seems light can contain up to 2 grams of salt per 100 grams, which is quite excessive. Portion size also plays a role: many exceed 200 to 300 grams, which doubles or triples the calorie and salt intake when you eat it.
In many cases, the amount of protein is insufficient—often limited to only 7-10 g—far from the 20 g recommended for a complete meal. This leaves the imbalance to simple carbohydrates and fats, especially when processed sauces made with refined oils or sugars are involved. A common example is celery remoulade, rated “A” by Nutri-Score, but whose sauce can represent nearly 30% of its weight and raise the fat content to 15%.
Choose wisely: identify trustworthy ready-made recipes
- Examine the list of ingredients: It should be short. Avoid additives and names that are impossible to pronounce.
- Monitor salt and fat content: max 1.2 g of salt and 10 g of fat per 100 g. Beyond that, be careful.
- Check your protein intake: A minimum of 20g is recommended for a satisfying meal. Supplement with eggs, chicken or legumes if necessary.
- Look at the fibers: A good dish should contain at least 3g/100g, which will promote satiety.
- Portion control: Adapt your meal according to the actual size of the tray, often between 200 and 300 g.
If it’s a pre-packaged salad…
Always complement your meal with a source of protein from home, such as a hard-boiled egg, a chicken breast, or some legumes. Don’t hesitate to replace the sauce with a homemade vinaigrette made with olive or rapeseed oil to reduce unhealthy fats.
If you prepare a meal for your anxious dog
It’s best to opt for simple, minimally processed, and suitable meals that will satisfy your hunger without excess or too much salt. You can find suitable quick-cooking recipes on [website/platform name]. this practical resource.
In practice: how to balance a quick meal in 3 steps
- Step 1: Choose a recipe with few artificial ingredients and a good Nutri-Score.
- Step 2: Add a source of protein as needed (eggs, cottage cheese, chicken, legumes).
- Step 3: Rebalance with fresh vegetables, homemade vinaigrette, and adjust the portion size.
A small but often forgotten tip? Check the ingredients of the sauce and don’t always eat it as is. A squeeze of lemon or some fresh herbs enhances the flavor without weighing down the dish.
Summary table: key criteria for evaluating a ready-made recipe
| Criteria | Recommended value | Attention |
|---|---|---|
| Number of ingredients | Short, with raw ingredients | Long list with additives, flavorings, E… |
| Salt (per 100g) | Above this level, there is a risk of water retention. | |
| Proteins | ~ 20g per meal | Less, incomplete meal |
| Fiber (per 100g) | > 3g | Less, less favorable digestion |
| Lipids (per 100 g) | Above all, avoid refined oils and sugary sauces. |
A video to help you choose quick and balanced meals
Can we really trust the Nutri-Score?
The Nutri-Score provides a useful indicator, but it doesn’t take into account the degree of processing or additives. Therefore, it’s necessary to go further by analyzing the ingredient list and nutritional information.
How to supplement a ready-made salad that is low in protein?
Add hard-boiled eggs, chicken, legumes or cottage cheese to increase the protein content and make the meal more complete.
What are the risks of frequently eating processed meals?
Regular consumption can promote weight gain, high blood pressure and digestive problems, particularly due to excess salt, hidden sugars and additives.
Can homemade sauces be used with a ready-to-eat recipe?
Yes, replacing industrial sauces with homemade salad dressings made with olive or rapeseed oil is an excellent way to reduce bad fats and salt.
How to read labels for dog food
For an anxious dog, choose meals with simple, minimally processed, low-salt ingredients that are rich in suitable proteins. Also, consult recipes specifically designed for dogs.
Thank you for your interest, Judith. It would be kind of you to leave a comment at the end of the article. Thank you all.
