Mercy Registered Dietitian Leigh Tracy Offers Tips on Healthy Frozen Meals for Families

August 25, 2016
Center for Endocrincology at Mercy - Baltimore, MD

With the school year about to start, families are busier than ever, and the time-saving measure of serving frozen foods often comes into play. Is there a way to buy frozen meals that are healthy for families with kids? What should one be mindful of in terms of calories, sodium content, etc., and what can you serve along with them to “round out” the meal?

Mercy registered dietitian Leigh Tracy says that when it comes to reading the food labels on frozen meals, follow these guidelines:

  • 350-500 calories
  • Less than 2g of saturated fat
  • No trans fat, read the ingredient list too. If you see partially hydrogenated oil, that means there are trace amounts of trans fats in the product, so try to find a different option. 
  • Less than 600 mg of sodium
  • 14-21g of protein

“You can add fresh fruits or vegetables to frozen meals to help bulk up the nutrients and help you stay fuller longer!” she said.

Leigh Tracy, RD, LDN, is a dietitian at The Center for Endocrinology at Mercy Medical Center in Baltimore, focuses on helping patients with various chronic conditions make healthy and manageable diet choices. Leigh understands that chronic conditions, such as diabetes and cancer, can affect how patients eat. She is committed to helping her patients develop the most effective diet plans and educating them about proper nutrition to maintain a healthy lifestyle. 

Leigh has conducted diabetes self-management training, weight management education and gestational diabetes and diabetes classes. In addition to counseling patients with diabetes, Leigh works closely with Mercy’s outpatient cancer patients so they receive the best nutritional balance possible to help them through cancer treatment and recovery.

Dan Collins - Senior Director of Media Relations at Mercy Medical Center

Dan Collins, Senior Director of Media Relations

Email: Office: 410-332-9714 Cell: 410-375-7342

About Mercy

Founded in 1874 in downtown Baltimore by the Sisters of Mercy, Mercy Medical Center is a 183-licensed bed acute care university-affiliated teaching hospital. Mercy has been recognized as a top Maryland hospital by U.S. News & World Report; a Top 100 hospital for Women’s Health & Orthopedics by Healthgrades; is currently A-rated for Hospital Safety (Leapfrog Group), and is recognized by the American Nurses Credentialing Center as a Magnet Hospital. Mercy Medical Center is part of Mercy Health Services (MHS), the parent of Mercy’s primary care and specialty care physician enterprise, known as Mercy Personal Physicians, which employs more than 200 providers with locations in Baltimore, Lutherville, Overlea, Glen Burnie, Columbia and Reisterstown. For more information about Mercy, visit, MDMercyMedia on FacebookTwitter, or call 1-800-MD-Mercy.

News and Events