While its nutritional content has improved over the years, processed breaded food can still contain raising agents, E numbers, palm oil and added salt and sugar. Cheaper products are more likely to contain these unwelcome extras. Instead, if you can, buy frozen protein to defrost and make breadcrumbs yourself by simply mixing up stale bread in a food processor. 

A fresh burger needs only one key ingredient – minced meat – plus a little seasoning and perhaps an egg for binding. That means they're super easy to make from scratch. Although they offer an easy dinner option, frozen burgers from supermarkets are usually packed with preservatives, extra salt and unnecessary ingredients. If you opt for frozen, check the packaging – the ingredients should generally state meat, salt and pepper only. 

Squid freezes well and usually comes gutted and cleaned ready to use. Defrosting it properly makes a difference to the outcome so allow to thaw overnight in the fridge (not at room temperature) or run it, still bagged, under cold water. Battered or breaded calamari, however, will often contain artificial colours, flavours and preservatives, so is best eaten as an occasional treat. 

Frozen party food can be useful if you’re cooking for a crowd, but it’s generally highly processed. Finger foods like mini cheeseburgers, pizzas and chicken dippers can contain dozens of extra ingredients including preservatives, emulsifiers, added sugar, palm oil and hidden allergens such as gluten, sesame and yeast. For ease, mix frozen party food up with healthier homemade options such as crudités and dips (pictured), salads and mini homemade jacket potatoes.

Research by The Guardian found that some frozen chicken breasts are pumped with enough water and additives to make up a fifth of the weight. Known as ‘plumping’ (or ‘tumbling’, when the meat is mixed with water and additives), it’s not illegal, though it has to be declared on the ingredients list. Look out for labels that list chicken breast as a percentage, along with water and salt. 

While they might be tempting in the summertime, frozen dairy desserts and cones are usually packed with excess sugar, palm oil, additives and preservatives. Normal dairy ice cream, however, typically contains minimal ingredients and is made with real milk. There are some healthier options available, so it’s best to check the packaging to see what's included before purchasing – or stick to old-school ice cream without all those added ingredients.

Free-from products, while removing certain allergens, aren’t necessarily a healthier choice, especially when they're frozen. Many options are processed and will include added sugar and salt as well as additives. However, not all brands are the same, so check the nutrition label for natural ingredients (the fewer ingredients the better) and watch out for hidden sugars or sweeteners such as dextrose and maltodextrin, as well as unpronounceable names that indicate chemical additives.

While frozen garlic retains its signature robust flavour and can be a timesaver, you will be sacrificing on the texture. For fresh meals, such as a zingy aglio e olio spaghetti, it’s best to use fresh garlic so that you aren’t compromising the taste. It’s also worth remembering that garlic bulbs often come packaging free, whereas frozen will typically be wrapped, so buying fresh is a great way to cut down on your plastic consumption.

Unless you're stocking up for a party, making your own ice is a no-brainer. Not only is it free, but you can vary the shape of your ice cubes with a reusable mould. Large square cubes are great for cocktails, while fun animal shapes will be great for a children's party.

Big pots of gourmet ice cream might encourage you to over-indulge, but typically, they offer much better value for money. Cute, individual tubs of ice cream, on the other hand, are generally not an economical option. Buy big instead and you'll waste less packaging too. 

Shop-bought ice lollies or popsicles are handy but check for added sugars such as fructose and glucose syrup, stabilisers and traces of allergens such as milk. If you make your own with fresh fruit, juice or cordial, you'll find it's actually quicker than you'd expect and much cheaper too. 

They may be specifically for children, but kids' frozen ready meals and foods – even ‘healthy’ or ‘nutritionally approved’ ones – can contain more ingredients than some parents would be comfortable with. If you have the time, you could try making family meals in batches, freezing extra portions and saving your own homemade ready meals for those busy mid-week evenings. You’ll find it will often work out less expensive too.

While pre-chopped onions can be timesaving, you’re likely to be clawing back moments, not minutes. Some critics argue that the taste, texture and pungency of an onion are all affected by freezing, too. It’s also useful to consider all the extra plastic you’ll be incorporating when you buy frozen foods, compared to fresh onions, which often come free of packaging. If you don’t like cutting up onions yourself, throw them in a food processor.

A basic pancake recipe contains three ingredients – eggs, flour and milk – plus a little oil for frying, while frozen pancakes can contain a lot more, including E numbers and added sugar. Making your own is more affordable, more nutritionally sound and it should only take a little while longer. Turn it into a family affair and get the kids involved too. 

Pasta makes for the ultimate quick, midweek meal. In fact, most dried pasta takes just 10 minutes to cook – enough time to whip up a simple sauce – and fresh pasta is even quicker. Carbonara, for example, just needs five ingredients (eggs, butter, Parmesan, pecorino and pancetta) and is ready in a few minutes. Buying frozen barely saves any time, but you'll compromise on texture and flavour. 

It can be useful to have ready-to-bake pastries, such as croissants and pain au chocolat, in the freezer. Sadly, these are also processed and contain additives such as emulsifiers, flour treatment agents and unhealthy fats such as palm oil that wouldn’t typically be used in a reputable bakery. Eat quick frozen pastries as a treat, otherwise make your own or head to your nearest bakery.

Frozen pastry blocks are handy items to have in the freezer, but pre-rolled pastry cases usually work out a lot more expensive than if you were to simply do it at home. It takes moments to roll out the dough for yourself, so get stuck in and save some cash.   

Much like a lot of processed foods, frozen pizzas can often be filled with high-calorie ingredients, saturated fats and salt content. Opt to make your own or build a pizza at home by using a ready-made base. If you stick to simple toppings and add a few vegetables, there's no need for it to become expensive or too unhealthy. 

While good-quality frozen fries are one of the best options in the freezer aisle, frozen potatoes (either whole or reformed) aren’t the same case. Frozen ready-made baked potatoes might be a great idea in principle, cutting cooking time from an hour in the oven to five minutes in the microwave, but you'll find the skin lacks crispiness and texture and there's also a significant loss of nutritional value. As potato prep time is minimal, skip the frozen options for the real thing. 

Processed meats have been reclassified as a carcinogen, meaning there's sufficient evidence that these products can cause cancer. The World Health Organization (WHO) has advised that we should limit our intake of all processed meats, both frozen and fresh. This includes products such as hot dogs or frankfurters, ham, sausages, corned beef and canned meats. Instead, try incorporating more vegetarian meals into your week and buy top-quality fresh produce instead. 

We all know that ready meals are generally highly processed and often contain additives, as well as added sugar and salt – and studies have found that more expensive, premium options can have more salt, saturated fat and sugar than their cheaper counterparts. Some healthier options, with fewer ingredients and additives, have come onto the market over the past few years. It’s best to really scour the ingredients list and labels to find out what’s included before purchasing.

Some worry that reheating rice can cause food poisoning but, when prepared correctly, ready-made risotto is safe to eat. It’s worth noting that freezing rice can affect its texture, and inevitably, ready-made risotto will generally contain added preservatives, salt and sugar. Making your own from scratch is likely to be more nutritious and cost-effective. 

Frozen fish is an excellent freezer staple, but if your budget allows, always opt for fish that’s line-caught or sustainable. It doesn't necessarily mean the most expensive, either – do some research into the best options near you and check the labels on the packaging as these will usually indicate whether the fish is line-caught or not.

There’s a great range of fresh and chilled veggie and vegan burgers available to buy, but it’s important to remember that meat-free doesn’t always mean healthy. Frozen veggie burgers are still processed and may contain additives such as stabilisers, GM ingredients (genetically modified food), palm oil, allergens such as barley, wheat and yeast, and added sugar and salt. Cheap products tend to be the biggest culprits, but this isn’t always the case so it’s best to read the labels before purchasing.

Ready-made breakfast foods such as sweet waffles may be convenient, but you might get more than you bargained for. Homemade waffles contain flour, eggs, milk, sugar, baking powder and oil – all staples we usually have in our cupboards – while frozen waffles often hide E numbers, additives, processed sugars and added salt. If you've got the time, try making them from scratch.

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