Lasagna with meat & sauce
Category: Meals, Entrees, & Side Dishes State: Frozen Entree
Nutrition Highlights
Serving Size
Calories
166
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 77 (46.5%) |
| Fat | 53 (32.1%) |
| Protein | 36 (21.4%) |
| Total | 166 (100%) |
Serving: 1 piece side [134g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 98 (73.1%) |
| Carbohydrate | 19 (14.4%) |
| Protein | 8.9 (6.6%) |
| Fat | 5.9 (4.4%) |
| Ash | 2.0 (1.5%) |
| Total | 134 (100%) |
Serving: 1 piece side [134g]
Benefits
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Provides protein from the meat used in lasagna like beef or pork
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Contains carbohydrates from the pasta which can be a good source of energy
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The tomato sauce adds vitamins like vitamin C, vitamin K and potassium
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Can be a good source of iron depending on the meat used
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Frozen meals are convenient and help ensure portion control
Risks
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High in sodium which can raise blood pressure. A typical frozen lasagna entree contains over 1000mg of sodium
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High in saturated fat and calories from meat and cheese. A serving can provide over 30g of fat and 500 calories
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Low in fiber and nutrients. The pasta and sauce provide few vitamins, minerals or fiber compared to whole food alternatives
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Potential preservatives. Some frozen entrees contain preservatives like sodium benzoate to extend shelf life
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Lack of fresh ingredients. Frozen lasagnas rely on processed meat, sauce and cheese rather than fresh alternatives
Additional Information
Lasagna with meat and sauce, a popular frozen entree, offers several nutritional benefits and risks that are important to consider when incorporating it into your diet.
Nutritional Benefits:
1. Protein: This frozen entree is typically made with ground meat, such as beef or turkey, which provides a good source of protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
2. Carbohydrates: Lasagna is primarily made with pasta, which is a carbohydrate-rich ingredient. Carbohydrates are the body's main source of energy and are necessary for optimal brain function. However, it's important to be mindful of portion sizes to avoid excessive carbohydrate intake.
3. Calcium: Many lasagna recipes include cheese, particularly mozzarella or ricotta, which provides calcium. Calcium is crucial for maintaining strong bones and teeth, regulating muscle function, and ensuring proper nerve transmission.
4. Fiber: Certain lasagna recipes incorporate vegetables like spinach or zucchini, which are rich in dietary fiber. Fiber aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. However, the amount of fiber can vary depending on the specific frozen entree.
Nutritional Risks:
1. Sodium: Frozen entrees, including lasagna, often contain high amounts of sodium as a preservative and flavor enhancer. Excessive sodium intake can contribute to high blood pressure, heart disease, and kidney problems. It is crucial to check the nutrition label and choose options with lower sodium content or limit overall sodium intake throughout the day.
2. Saturated Fat: Lasagna with meat and sauce typically includes ground meat, which can be a significant source of saturated fat. Diets high in saturated fat have been linked to increased risk of heart disease and elevated cholesterol levels. Opting for leaner meat options like turkey or reducing the amount of meat can help lower the saturated fat content.
3. Added Sugars: Some frozen lasagna options may contain added sugars in the sauce or as part of the pasta recipe. High sugar intake has been associated with various health issues, including obesity and an increased risk of developing chronic diseases like type 2 diabetes. Reading the nutrition label and choosing options with minimal added sugars is advisable.
4. Lack of Nutrient Variety: While lasagna can provide some essential nutrients, it may not offer a wide range of vitamins, minerals, and antioxidants. To ensure a well-rounded diet, it is important to incorporate a variety of fruits, vegetables, whole grains, and lean proteins alongside frozen entrees like lasagna.
In conclusion, lasagna with meat and sauce, as a frozen entree, can provide a decent amount of protein, carbohydrates, calcium, and fiber. However, it is crucial to be mindful of its high sodium and saturated fat content, as well as the potential presence of added sugars. Incorporating this frozen entree into a balanced diet that includes a variety of nutrient-rich foods is essential for overall health and well-being.