Today's families are faced with numerous demands - work, school, community activities, volunteering, and family responsibilities.  As a result, families often rely on convenience foods to provide family meals. 

Convenience foods may save time in food preparation.  But, they are often high in sodium and fat.  The 2010 Dietary Guidelines for Americans recommend that individuals reduce these food components in their diets.  Reading the food label on these foods can provide important information as one makes food choices.

The Guidelines suggest that individuals decrease their sodium intake to less than 2300 milligrams per day.  Individuals, ages 51 and older, and those with hypertension, diabetes, or kidney disease should aim for 1500 milligrams or less of sodium each day.  Canned soups, processed meats, frozen entrees, cheeses and packaged foods are likely to be foods with a high sodium content.   

Look for lower sodium versions of your favorite foods or foods with no salt added.  Foods with less than 140 milligrams of sodium can be labeled as low sodium foods.  Fresh fruits and vegetables are naturally low in sodium.  Also, use herbs and spices rather than salt based seasonings.

Examine the fat content of the convenience foods you purchase using the Nutrition Facts label.  It is suggested that one consume less than 10 percent of their calories from saturated fats.  These fats should be replaced with monounsaturated and/or polyunsaturated fats.  Saturated fats are commonly found in cheese, pizza, grain based and dairy based desserts, chicken mixed dishes and sausage, franks, bacon and ribs.   In some cases, preparing these foods at home with vegetables oils can reduce the fat content.   

Convenience foods can also be costly.  Calculate the price of preparing the food from scratch vs. the price of the convenience food.  For example, you can save dollars when preparing muffins at home rather than purchasing at the local grocery or convenience store. 
Examine how much time you save when buying a convenience food.  It takes just a few seconds to mix your own sugar and cinnamon rather than buying it pre-mixed.  Microwaving a bowl of regular oatmeal rather than pouring hot water over a pre-measured package adds only a few minutes.

The next time you reach for your favorite convenience food, take a few moments to review the nutritional value as well as the cost and the time that is saved in using the product.