A Dietitian's View

In general, look for meals that include one or more servings each of vegetables, whole grains, and lean meat, fish, or poultry. These tend to be lower in calories and higher in vitamins and minerals as well as fiber (which helps fill you up).

Skip frozen dinners with cream sauces, gravies, or fried foods. And although dessert may look like a bonus, maybe have a piece of fresh fruit instead, for more fiber, nutrition, and fewer calories.

Here are the guidelines for choosing a healthy frozen dinner. Keep in mind that some healthy meals will meet some, but not all, of these recommendations:

* 300-500 calories
* 10-18 grams of total fat, or less that 30% of total calories
* Less than 4 grams of saturated fat
* Less than 600 milligrams of sodium.
* 3-5 grams of fiber.
* 10% of the Recommended Daily Value of vitamins or minerals
* 10-20 grams of protein

A few good brands to try are: Kashi, Healthy Choice and Lean Cuisine.

It's also important to pay attention to serving sizes. Although they may be lower in calories, smaller entrees may leave you hungry. But don't be afraid to add a few extras to boost nutrition and satisfaction.

Add a side salad and low-fat dairy to boost the nutritional value of the meal and adds fiber and calories, so it will fill you up and satisfy your hunger,"

If you want to boost the protein, add 1/2 cup of beans or a sprinkling of nuts to your meal.