Some ready meals are close to home cooking. Others are full of salt and additives. The pack looks the same from the outside, so the label is where you find out. You only need to check three things.
1. The ingredient list
Ingredients are listed from the biggest amount to the smallest. A good ready meal reads like a recipe: rice, lentils, vegetables, oil, spices, salt.
Be careful if you see a long list of names you do not recognise, or many INS numbers. INS numbers are codes for additives such as preservatives, colours and flavour enhancers.
2. Preservatives
Not every ready meal needs them. Freeze-dried food keeps because almost all the water is removed, and germs cannot grow without water. Retort food keeps because the sealed pouch is heated to kill germs. Some dehydrated and other packs still add preservatives, so check the list.
3. Salt
Look at the nutrition table for salt or sodium per serving. Compare packs per serving, not per 100 g, because serving sizes differ. If you eat ready meals often, pick the ones with less salt.
A few more tips
- Check the type of oil used.
- Look for the green dot if you want vegetarian food.
- Add a fruit, salad or some curd on the side when you can.
- Drink enough water, especially when travelling.
The bottom line
A ready meal made from real ingredients, with no preservatives and sensible salt, is a fine choice when you are travelling, studying or short on time. Read the label and you will know which one you are buying.
Questions people ask
Are freeze-dried meals healthy?
They can be. Freeze-drying takes the water out without cooking heat, so the food keeps most of its taste and colour. Check the label for salt and added preservatives.
Do ready-to-eat meals have preservatives?
Some do and some do not. Any preservative has to be listed in the ingredients, so read the list before you buy.
How much salt is too much in a ready meal?
Compare the salt or sodium per serving between packs and pick the lower one, especially if you eat ready meals often.
Can I eat ready meals every day?
For a trek or your first weeks abroad, yes. Over a longer time, eat them alongside fresh fruit and vegetables.
Spice Up Foods freeze-dried meals are made with no preservatives and are 100% vegetarian. See Spice Up Foods meals.