5 meats for the healthiest lunch for sandwiches and snacks

The processed meats include charcuterie meats such as ham, turkey, rosbif, pastrami, hot dogs and bacon. Red meats and poultry are made in these products by salting, hardening, fermenting, smoking or adding chemical preservatives.

Transformed meats are often rich in sodium and saturated fats and can increase the risk of cancer and heart disease. The less processed, nitrate, low and low alternatives can be better options.

The breast -roasted turkey breast is the leaner cold meat. About 2 slices or 57 grams (g) of low -salt turkey meat contains:

• Calories: 62 kcal
• Protein: 12.4 g
• Total big: 0.5 g
• Saturated fats: 0.1 g
• Carbohydrates: 2 g
• Total suggests: 2 g
• Sodium: 440 milligrams (MG)

Chicken breast cold meats is a low fat option. It also provides a good amount of protein. Choose reduced salt varieties to get the least sodium.

About 2 slices (56 g) of reduced sodium chicken meat contains:

• Calories: 55 kcal
• Protein: 9.7 g
• Total big: 1 g
• Saturated fats: 0.3 g
• Carbohydrates: 1.6 g
• Total suggests: 0.4 g
• Sodium: 433 mg

Roasted cold meats has more fat compared to chicken and turkey cold cuts. It also contains higher amounts of minerals such as iron and zinc. Reduced sodium varieties are better alternatives.

About 2 slices (56 g) of reduced beef meat contains:

• Calories: 64.4 kcal
• Protein: 10.4 g
• Total big: 2 g
• Saturated fats: 0.7 g
• Carbohydrates: 0.3 g
• Total suggests: 0.1 g
• Sodium: 358 mg
• Iron: 1 mg, 6% of the daily value (DV)
• Zinc: 1.7 mg, 16% of DV

Ham is popular cold meat, but you have to choose carefully. It can be rich in fat and salt. Preserved ham has generally more sodium.

Choose the lean ham with the lowest sodium. About 4 slices (52 g) of lean meat (96% without fat) contains:

• Calories: 55.6 kcal
• Protein: 18.7 g
• Total big: 2.1 g
• Saturated fats: 0.6 g
• Carbohydrates: 0.3 g
• Total suggests: 0 g
• Sodium: 492 mg

Pastrami is at the upper end of the sodium scale but always lower than other charcuterie meats such as the Pepperoni, the Bologna and the Prosciutto. Choose lean varieties for less fat.

About 6 slices (57 g) of Pastrami Lean (96% without fat) contains:

• Calories: 54.2 kcal
• Protein: 11.2 g
• Total big: 0.6 g
• Saturated fats: 0 g
• Carbohydrates: 0.8 g
• Total suggests: 0 g
• Sodium: 576 mg

You can choose lower, lower, lower and nitrate meats with some simple tips:

• Look for lean cuts: Most charcuterie meats are rich in fat. For example, the salami has 5.7 g of fat in a slice (about 26 g). Other charcuterie meats rich in fats include the pepperoni, the Bologna, the Prosciutto and the Hot-Dogs. Look for lean meats such as turkey breasts, chicken breasts, rosbif and low ham in fat.
• Choose entire cuts: Choose whole cuts, such as the breast of roasted turkey in the oven, on turkey ham. Whole cuts are generally less treated. For example, turkey ham is generally hardened and flavored to imitate traditional ham. It can also contain different parts of the turkey, not just the breast.
• Look for low sodium options: You can search for labels like “low sodium” or “sodium reduction”. Always read the nutritional fact label to check the sodium content. Choose the options with the lower quantity of sodium.
• Opt for alternatives without nitrate: Nitrate helps improve the color, flavor and storage time of cold meat and prevent microbial growth. Certain charcuterie meats are without nitrate and are generally preserved by other methods such as salting, smoking and empty packaging. However, smoking and salting also have drawbacks. Choose low -processed options without nitrate such as the fresh turkey and roasted in the oven or the chicken breast of the charcuterie.
• Choose certified organic options: Organic charcuterie meats cannot contain chemical preservatives, nitrate or synthetic nitrite, antibiotics and hormones.
• Buy those with fewer additives: Charcuterie meats generally contain additives such as dyes, flavors of flavors, preservatives and sugar. Read the list of ingredients and choose those with fewer additives.
• Check the size of the portion: Some charcuterie meats have higher calories and fats, so that their portion can be smaller.
• Read nutritional information: Charcuterie meats vary in protein, fat, carbohydrates and sugar. Read the nutritional fact label to choose the best option for your diet. Enjar cuts are better for those with higher protein goals.

Charcuterie meats are available in a wide variety. Avoid them during shopping:

• High sodium options: Charcuterie meats such as salami, bologna and pepperoni have much higher sodium than roasted chicken, turkey or beef. Read the label of nutritional facts and avoid those with more than 600 mg of sodium per portion.
• Nitrate healed cold meat: Nitrate is naturally found in certain foods, including vegetables. In these low levels in food, nitrate is beneficial for heart health. But at high levels, it can cause health risks. Manufacturers use synthetic nitrate (nitrite) to cure cold meats. Nitrates in charcuterie meats create nitrosamines, which are considered carcinogenic. Some studies show that eating too much cold cuts could increase the risk of colon cancer and heart disease.
• Holder meat with too many ingredients: Holder meats can contain added coloring, aromas and sugars. Choose those who have simple ingredients like 100% meat, salt and water.

The American Heart Association (AHA) recommends limiting transformed meats to less than two portions per week.