Familiar with this scenario? You head to the frozen food section of your local grocery store with your hopeful weight loss in mind. You plan to grab some frozen kale for a dinner side and frozen berries for your post-workout shake. You emerge 10 minutes later with frozen low-cal pizzas and low-fat ice cream.

Those tantalizing options are marketed as nutritious and convenient, so we can't say we blame you. But many of them are healthy-eating enemies in disguise. Before your next trip down the aisle, see what nutritionists consider the worst "healthy" frozen food group, as well as specific "Not That!" products in the most popular categories. And if you feel a little frustrated by this list, fear not! These 15 New Healthy Frozen Foods for Clean Eating can be the frozen saviors you're looking for!

You might think you're being waistline-friendly by picking up pre-made smoothie packs, but you could be sabotaging your weight-loss efforts. "Many prepared smoothie packs utilize yogurt made with added sugars and colorings," says nutritionist Kayleen St. John, RD, at New York City's Natural Gourmet Institute. "Sometimes the fruit itself is even sweetened with added sugar."

Eat This! Tip
St. John suggests buying unsweetened frozen fruit chunks and blending them into smoothies with plain yogurt, green tea or almond milk. For added convenience, freeze unsweetened coconut milk in ice cube trays the night before, so you can just toss them into your blender for an icy, refreshing drink. For some easy, delicious ideas, check out The 25 Best Weight Loss Smoothies!

Just because they're touted as portion controlled and low calorie, doesn't mean you should stock up on these. "Many frozen prepared entrees pack a surprising amount of sugar," says St. John. "Be especially cautious of the meals with sweet sauces—think teriyaki or sweet-and-sour."

Eat This! Tip
Instead of opting for pre-made, purchase frozen meal ingredients separately. "Buy frozen plain quinoa, frozen edamame, and frozen broccoli, and add you own sauces and flavorings so you know all the ingredients," suggests St. John. Try one of these 30 Quinoa Recipes for Weight Loss!

"Macaroni and cheese can potentially be healthy, but the frozen varieties tend to be laden with calories and fat, plus loads of preservatives to help keep it fresh," says Toby Amidor, MS, RD, CDN, nutrition partner of The American Macular Degeneration Foundation.

Eat This! Tip
"If you're craving macaroni and cheese, make a fresh batch using real cheese, and you can even mix in some fresh cauliflower or butternut squash," suggests Amidor. This will give your meal an added nutrient boost from the veggies, and the fiber will leave you feeling fuller. Brands like Annie's now offer organic vegan shells and creamy sauce, free of artificial flavors and preservatives. Love mac 'n cheese? Then you won't want to miss our exclusive report on the 25 Best & Worst Boxed Mac and Cheese!

Thinking you'll nestle a lean frozen burger patty in a lettuce wrap and top it with spinach and a scoop of guacamole? Sounds healthy in theory, but in practice, "One hamburger patty can enable you to ingest more than half of the daily recommended maximum for saturated fat and cholesterol," says Julieanna Hever, MS, RD, CPT, a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot's Guide to Plant-Based Nutrition. "As well as chronic-disease-enhancing steroids and carcinogens created upon cooking."

Eat This! Tip
"There are myriad options in the freezer section for all sorts of nutritious veggie burgers, some made with beans, grains, nuts, soy foods, and/or vegetables," says Hever. Just make sure that your veggie burger alternatives aren't loaded with sodium, fillers, and unfamiliar ingredients. Still want to stick with meat? Buy grass fed.

You know they're not kale smoothies, just how bad could they be? Pretty bad. Though often presented as "all natural" and "gluten free," don't be fooled. "Many varieties of this breaded and fried food not only contain fat but specifically trans fat," says Amidor. "They tend to be high in calories, filled with preservatives and artificial fillers."

Eat This! Tip
"You can make your own baked nuggets using a touch of honey and whole wheat panko breadcrumbs, which keeps those nuggets nice and crunchy," offers Amidor. Or at least familiarize yourself with our exclusive ranking of The 46 Best and Worst Chicken Nuggets in America!

Hoping these are better than fast food? Probably not. "Potatoes are a healthy vegetable, but the way they're processed they end up being high in calories, salt, and fat," says Amidor. And sweet potato fries don't get a free pass: "Many people think since they will cook at home without a fryer, they won't be "fried." However, these products are already pre-fried, drenched in oil, then frozen to preserve them," says nutritionist Lisa Hayim, MS, RD.

Eat This! Tip
You can reap the benefits of potatoes by roasting slices in the oven with a touch of olive oil and salt and pepper. "You can also make your own baked sweet potato fries, which taste darn delicious," says Amidor.

Throw these back. "Buying fish frozen is a great way to always have a good source of protein in the house. They last long, and can be flavored the way you want them," says Hayim. But avoid anything breaded, or with labels like "beer battered", or "crispy," which pack on extra calories, fat, and sodium.

Eat This! Tip
"Opt for either the fresh fish section or grilled filets," suggests Hayim. Frozen shrimp without any additives is also a good bet. And speaking of fish, we dove into the nitty gritty nutritional details of every popular fish out there to analyze everything from mercury to omega-3s; bookmark our exclusive report The 44 Most Popular Fish Choices—Ranked by Nutrition!.

With labels boasting of "white meat" and "veggies from the garden," coupled with pre-portioned sizes, it's easy to be tricked into thinking frozen chicken pot pies are a healthy freezer-aisle find. "These frozen fat bombs are loaded with almost half their calories from fat and half a day's worth of sodium," says Hever. "Not to mention the steroids, hormones, and cholesterol naturally found in chicken."

Eat This! Tip
"Instead, try a non-dairy, vegetable-filled pie from companies like Amy's. They also have a Shepherd's Pie and Tamale Pie," says Hever.

Broken down into categories, these are the popular products that you very well may have in your freezer right this moment. Ditch 'em and don't look back!

FROZEN BREAKFASTS

(1 burrito, 68 g) 350 calories, 21 g fat (6 g saturated), 810 mg sodium, 0 g sugar, 1 g fiber, 13 g protein

This has twice the fat as a Jimmy Dean Delights Turkey Sausage Breakfast Bowl; reach for that instead.

(1 burrito, 170 g) 330 calories, 13 g fat (5 g saturated), 340 mg sodium, 43 g carbohydrates, 2 g fiber, 11 g protein

Evol makes some decent burritos, but this isn't one of them. It features more potatoes than eggs.

(1 piece, 127 g) 270 calories, 9 g fat (4 g saturated), 380 mg sodium, 37 g carbohydrates, 0 g fiber, 11 g protein

More than 150 of these calories are carbohydrates, which is not how you want to start your day.

(1 pastry, 54 g) 180 calories, 7 g fat (3 g saturated), 180 mg sodium, 26 g carbohydrates, < 1 g fiber, 2 g protein

This has half the protein and fiber of a version by Amy's.

(2 waffles, 70 g) 170 calories, 6 g fat (1.5 g saturated), 400 mg sodium, 26 g carbohydrates, 3 g fiber, 5 g protein

There are better fiber-rich waffles to be had.

(1 sandwich, 116 g) 240 calories, 11 g fat (4 g saturated), 820 mg sodium, 20 g carbohydrates, 3 g fiber, 14 g protein

The ingredients list is a novel.

(2 waffles, 70 g), 180 calories, 6 g fat (1.5 g saturated), 370 mg sodium, 29 g carbohydrates, < 1 g fiber, 4 g protein

Blueberries are the 11th ingredient on the list.

FROZEN SIDES, SNACKS, AND APPETIZERS

(86 g) 160 calories, 8 g (1.5 g saturated), 420 mg sodium, 20 g carbohydrates

You're not in middle school anymore. Eat Ore-Ida Steak Fries instead.

(4 pieces, 90 g) 240 calories, 12 g fat (5 g saturated), 660 mg sodium, 26 g carbohydrates

If cheese is what you crave, there are far less fatty and starchy ways to get your fix.

(22 fries, 84 g) 160 calories, 8 g fat (0.5 g saturated), 160 mg sodium, 21 g carbohydrates, 1 g protein

A raw sweet potato has more fiber and vitamin A than a raw russet potato, but once the food industry starts plowing fat into the produce, all bets are off.

(5 pieces, 81 g) 300 calories, 24 g fat (8 g saturated, 3 g trans), 680 mg sodium, 12 g carbohydrates, 8 g protein

You shouldn't consume this much trans fat in an entire day, let alone from a snack.

(2 pieces, 83 g) 230 calories, 10g fat (3 g saturated, 1 g trans), 470 mg sodium, 27 g carbohydrates, 9 g protein

Frozen flour tortillas are little trans-fat delivery systems.

(4 pieces, 80 g) 190 calories, 12 g fat (2.5 g saturated), 420 mg sodium, 12 g carbohydrates, 9 g protein

There's a big difference between "organic," a regulated term, and "natural," which means nothing. In this case, that difference is worth an extra dose of fat and sodium.

(3 pieces, 81 g) 180 calories, 10 g fat (2 g saturated), 160 mg sodium, 21 g carbohydrates, 2 g protein

Each ring harbors more than 3 grams of fat. Fries are almost always the better choice.

FROZEN PIZZA

(1 pizza, 85 g) 320 calories, 13 g fat (3.5 g saturated), 850 mg sodium, 42 g carbohydrates, 2 g fiber, 10 g protein

Nitrites and soybean oil, but not much good stuff.

(11 pieces, 85 g) 200 calories, 8 g fat (1.5 g saturated), 290 mg sodium, 26 g carbohydrates, 2 g fiber, 7 g protein

Nitrites and soybean oil, but not much good stuff.

(1⁄3 pie, 132 g) 360 calories, 18 g fat (4 g saturated), 680 mg sodium, 37 g carbohydrates, 4 g fiber, 13 g protein

The crust is the least nutritious part of any pie, and unfortunately, Amy's is just a little bit too thick.

(2 pieces, 177 g) 460 calories, 24 g fat (8 g saturated), 880 mg sodium, 43 g carbohydrates, 4g fiber, 17 g protein

One contains the saturated fat of 16 Burger King Chicken Tenders.

(1⁄3 pie, 113 g) 280 calories, 9 g fat (1.5 g saturated), 540 mg sodium, 42 g carbohydrates, 3g fiber, 7 g protein

For the lactose intolerant, there are options closer to the real thing.

(1⁄2 pie, 130 g) 350 calories, 15 g fat (6 g saturated), 590 mg sodium, 42 g carbohydrates, 2g fiber, 13 g protein

Swamped with sodium and sugars.

(1⁄3 pie, 149 g) 400 calories, 19 g fat (9 g saturated), 1,020 mg sodium, 41 g carbohydrates, 2g fiber, 15 g protein

Even the Baron's thin-crust pies pack too much of the bad stuff.

FROZEN PASTA ENTREES

(½ package, 340 g) 480 calories, 20 g fat (9 g saturated), 980 mg sodium, 56 g carbohydrates, 3 g fiber, 18 g protein

Romano takes a heavy-handed approach with cream, as demonstrated by the exorbitant glut of saturated fat in in this dish.

(1 meal, 425 g) 530 calories, 15 g fat (4.5 saturated), 1,000 mg sodium, 76 g carbohydrates, 7 g fiber, 22 g protein

This is as good as the pasta you'd find at a Marie Callender's restaurant. Unfortunately, it's also as caloric.

(1 entrée, 251 g) 310 calories, 12 g fat (6 g saturated) 1,030 mg sodium, 36 g carbohydrates, 3 g fiber, 14 g protein

This has 160 mg more sodium and 9 g less protein than the Stouffer's Hearty Skillets options.

(1 package, 227 g) 290 calories, 7 g fat (3.5 g saturated), 580 mg sodium, 43 g carbohydrates, 2 g fiber, 14 g protein

Given all the ingredients—including salt, sugars, and artificial flavors—you'd think this would have more protein.

(1 entrée, 255 g) 300 calories, 8 g fat (3 g saturated), 510 mg sodium, 45 g carbohydrates, 7 g fiber, 13 g protein

Marinara is typically the safest of the pasta sauces, but that rule fails to hold as soon as Smart Ones buries the plate under a rubbery quilt of cheese.

(1⁄2 package, 340 g) 470 calories, 21 g fat (12 g saturated), 1,040 mg sodium, 42 g carbohydrates, 4g fiber 29 g protein

Romano takes a heavy-handed approach with cream, as demonstrated by the exorbitant glut of saturated fat in this dish.

(1 meal, 314 g) 500 calories, 28 g fat (17 g saturated), 1,290 mg sodium, 41 g carbohydrates, 5g fiber, 21 g protein

These noodles are stuffed with cheese and covered with cream, plus more than half a day's allotment of salt.

(1 package, 297 g) 570 calories, 27 g fat (7 g saturated), 850 mg sodium, 55 g carbohydrates, 5 g fiber, 26g protein

Alfredo sauce contains any of the following: oil, butter, cheese, cream, and egg yolk. In other words, it's a full-fat assault.

(1 entrée, 255 g) 400 calories, 16 g fat (10 g saturated), 290 mg sodium, 47 g carbohydrates, 3 g fiber, 16g protein

We've seen worse mac out there, but Amy's packages its pasta as a healthy alternative to the normal stuff, and we're just not buying it.

FROZEN FISH ENTREES

(2 fillets, 99 g) 230 calories, 13g fat (4.5 g saturated), 440 mg sodium, 8 g protein

You know what makes the breading crunchy? The same thing that makes it 150 percent more caloric and 267 percent fattier: oil.

(13 scallops) 260 calories, 11 g fat (4 g saturated), 700 mg sodium, 12g protein

Scallops are among the sea's greatest gifts to man. Spoiling them with the fryer treatment is an abomination. You end up with more calories from fat than protein.

(1/2 package, 312 g) 390 calories, 12 g fat (1.5 g saturated), 740 mg sodium, 16 g protein
Chang's sauce is polluted with three kinds of oil.

(1 crab cake with 1 oz sauce, 113 g) 240 calories, 13 g fat (1.5 g saturated), 830 mg sodium, 11 g protein

These crab cakes deliver more starchy filler than actual shellfish. Somewhere, a Marylander is shaking his head.

(6 shrimp, 113 g) 340 calories, 31 g fat (12 g saturated), 480 mg sodium, 12 g protein

Shrimp are essentially pure protein, so it's puzzling to find that protein accounts for just 13 percent of this entrée's calories.

(4 shrimp, 84 g) 230 calories, 11 g fat (2 g saturated), 480 mg sodium, 10 g protein

Each shrimp delivers more than 50 calories, and nearly half of that comes from unnecessary fats.

FROZEN CHICKEN ENTREES

(312 g) 430 calories, 18 g fat (2.5 g saturated), 930 mg sodium, 23 g protein

Ch-Chang! This bag has nearly a half-a-day's sodium.

(1 patty, 68 g) 170 calories, 9 g fat (1.5 g saturated), 300 mg sodium, 8 g protein

Banquet's breading adds excess calories and zero value. It also gets demerits for using BHT, a potentially dangerous preservative.

(1 package, 227 g) 310 calories, 3 g fat (0.5 g saturated), 830 mg sodium, 10 g protein

This zappable dish may save you some time, but it serves up more sodium and less protein than its stovetop rival.

(2 tenders, 84 g) 130 calories, 5 g fat (0.5 g saturated), 350 mg sodium, 11 g protein

"Gluten-free" may distract you from the fact that these nuggets get their extra calories from carbs.

(1 package, 284 g) 370 calories, 10 g fat (3.5 saturated), 960 mg sodium, 20 g protein

Made with more rice than chicken, there's nothing fun about this party in a bowl.

(1 entrée, 280 g) 300 calories, 5 g fat (1 g saturated), 510 mg sodium, 46 g carbohydrates, 5 g fiber, 18 g protein

This bowl contains more sugar than protein—19 grams of sugar, in fact, more than you'd find in a scoop of Breyers Chocolate Ice Cream.

(1 bowl, 255 g) 380 calories, 13 g fat (6 g saturated), 630 mg sodium, 46 g carbohydrates, 6 g fiber, 21 g protein

Make this kind of simple mistake once a day, and that 100 calories add up to 11 pounds a year.

(1 meal, 276 g) 280 calories, 7 g fat (1.5 g saturated), 520 mg sodium, 31 g carbohydrates, 5 g fiber, 21 g protein

Packs as much sugar as a two-pack of Twix Peanut Butter.

(1 meal, 291 g) 400 calories, 12 g fat (2 g saturated), 710 mg sodium, 54 g carbohydrates, 5 g fiber, 18 g protein

A chicken dish should not be a festival of fat and carbohydrates.

(1 entrée, 228 g) 440 calories, 26 g fat (6 g saturated, 1.5 g trans), 1,140 mg sodium, 30 g carbohydrates, 4 g fiber, 22 g protein

Never settle for a frozen dinner with trans fats.

(1 package, 255 g) 330 calories, 9 g fat (1 g saturated), 650 mg sodium, 47 g carbohydrates, 2 g fiber, 16 g protein

There's nothing lean about breaded chicken tossed with 14 grams of sugar.

FROZEN BEEF ENTREES

(1 pie, 198 g) 390 calories, 22 g fat (9 g saturated, 0.5 g trans), 1,010 mg sodium, 36 g carbohydrates, 3 g fiber, 12 g protein

A potpie crust is essentially an oversized pastry, which is to say lots of carbohydrates glued together with saturated and trans fat.

(1⁄2 package, 312 g) 360 calories, 17 g fat (2.5 g saturated), 1,020 mg sodium, 30 g carbohydrates, 5 g fiber, 22 g protein
Chang's bagged meals suffer from the same sodium saturation that plagues its restaurant fare.

(1 package, 454 g) 660 calories, 35 g fat (12 g saturated), 1,660 mg sodium, 61 g carbohydrates, 5 g fiber, 26 g protein

Word of advice to the calorie conscious: Purge Hungry-Man from your freezer for good. This is consistently the worst brand in the frozen-foods aisle.

(2 mini-burgers, 140 g) 380 calories, 16 g fat (6 g saturated), 720 mg sodium, 42 g carbohydrates, 6 g fiber, 18 g protein

There's a lot of bun around these burgers, with nearly twice the carbs as White Castle.

(1 meal, 269 g) 260 calories, 3.5 g fat (1 g saturated), 470 mg sodium, 39 g carbohydrates, 6 g fiber, 17 g protein

There's more fat, calories and sugar than the Smart One's pot roast.

ICE CREAMS

(1⁄2 cup, 102 g) 180 calories, 2.5 g fat (1 g saturated), 21 g sugars

This Häagen-Dazs is a Häagen-Don't because no frozen yogurt should have that many calories for such a small serving.

(1⁄2 cup, 108 g) 170 calories, 3 g fat (2 g saturated), 24 g sugars

Oh no, froyo! This one is worse than most of the full-fat ice creams in the freezer aisle.

(1⁄2 cup, 90 g) 170 calories, 6 g fat (0.5 g saturated), 17 g sugars

Rice Dream adds vegetable oils to create a high-cal approximation of ice cream. Ick.

(1⁄2 cup, 67 g) 140 calories, 7 g fat (4 g saturated), 15 g sugars

Hydrogenated soybean oil (a type of trans fat) and titanium dioxide (found in sunblock) are a couple of the scary ingredients in this tub.

(1⁄2 cup, 101 g) 240 calories, 11 g fat (6 g saturated), 31 g sugars

If by "premium" they mean overloaded with sugar and soybean oil, then yeah, bring on the belly fat.

(½ cup), 320 calories, 20 g fat (11 g saturated), 31 g sugars

One serving of this stuff has more sugar than you'd find in seven Sugared Raised Donuts from Dunkin Donuts!

(1⁄2 cup, 114 g) 370 calories, 26 g fat (13 g saturated), 25 g sugars

Eat two scoops of this and you'll take in more calories than you would with a McDonald's burger with a small side of french fries. So sad! But if you love Ben & Jerry's pints, then at least check out our exclusive list of Every Ben & Jerry's Flavor—Ranked By Nutrition!

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