We asked 3 dietitists what the healthiest meat is – and they all said the same thing

From chicken ham, cold meats are a popular choice for a tasty meal rich in protein. They are an easy addition to sandwiches, wraps and salads, and they are great for preparing lunches for children or to bring with you.

While charcuterie meats can be practical and easy to prepare, certain varieties contain sneaky quantities of sugar and saltIt is therefore important to check the nutrition label to find a healthy option.

To help you browse easily in the alley of the grocery store, Health Handed at three recorded dietitists and asked them to appoint their choice of cold meat.

To select the best cold meat, the registered dietitians considered a number of criteria when they choose. These include:

• Sodium content: As Excessive sodium quantities are linked to high blood pressure, cold meats must be low in salt (sodium). Opt for reduced sodium versions of lunch meat as much as possible.
• Added sugars: Healthy cold meat should not contain any quantity or minimum added sugar. Consumption too much sugar added has been linked to an increased risk of chronic (durable) diseases such as heart disease, obesity, diabetes and non -alcoholic liver disease.
• Protein: Charcuterie meats are all rich in protein, but Certain types are naturally higher in protein than others. Proteins are necessary for cell repair and for normal growth and development, and the choice of protein -rich cold meat can help you feel more full (more complete).
• Nitrates and nitrites: Synthetic nitrates and nitrites are conservatives found in savory meats (including cold cuts) to provide flavor and color and to prevent toxins that lead to botulism, potentially fatal food disease. Synthetic nitrites are also linked to the production of nitrosamines, organic compounds which can increase the risk of cancer when consumed in excess and over a long period of time. Instead, Opt for charcuterie meats that contain nitrates and natural nitrites and natural additives (like plant extracts or organic acids like lactate) which can help fight the growth of harmful bacteria.

Turkey was the first choice of cold meat among all the experts we talked aboutAlthough a recorded dietitian has chosen two superior choices, the turkey being one of its favorite cold meats. Turkey has only 50 calories and 11 grams of protein per two slices.

Find out why recorded dietitists like turkey meat, and discover how you can incorporate this cold meat into everyday recipes below.

Why they love it

• “I recommend the breast of roasted turkey, and more specifically, an option that is a weaker sodium without added nitrates,” said Jordan Hill, MCD, RD, CSSD, Diedictian recorded in Live It Up, said Health. “Turkey is a lean protein option, offering a low saturated fat content, and it tends to be naturally lower in sodium than pork counterparts.”
• “The nutritional profile of turkey stands out for other charcuterie meats because it contains less saturated fats and calories, which can be beneficial for people looking for weight management or advantages for their heart health,” said Lena Bakovic, RDN, CNSC, dietistic registered at Vnutrition, said Health.
• “Ham and turkey are Lean charcuterie meats,” said Amy Reed, MS, RD, CSP, LD, a dietitian recorded in the Cincinnati Children Hospital and a spokesperson for the Academy of Nutrition and Dietetics, said Health. “The choice that someone makes is based on their personal preference.”

Nutrition Dishanged

Turkey meat is a rich source of full protein, which is a nutrient necessary to support muscle, skin and bone health. It is also a low fat and low -calorie protein, which can be useful for weight management.

“Specific nutrients in Turkey include proteins, vitamins B, zinc and selenium, which work in synergy to help stimulate immune function and support energy production,” said Bakovic.

At the end of the day, the integration of turkey meat into your lunches is an intelligent and tasty way of obtaining more vitamins, minerals and in -depth protein.

How to use it

• Classic turkey sandwich or spray envelope: “Add it to whole grain bread or tortilla and fill it with vegetables such as spinach, cucumber and pepper,” said Hill. “You can also add avocado or houmous as a healthy fat and flavor option. Turkey meat can also be cut and added to omelettes, on a salad, or as part of a plate.”
• Turkey’s lettuce envelope: Bakovic recommends turkey lettuce envelopes, turkey sandwiches, turkey salads and turkey omelettes with vegetables. “Add the diced turkey, feta cheese and pine nuts in a bed of arugula for a salad option rich in protein. I use extra virgin olive oil and hurried lemon for a salad vinaigrette.”
• Combine it with whole grain bread or green leafy vegetables: “This will provide fiber and make it a satisfactory meal,” said Reed. It also recommends making cold cuts and cheese rollos as a practical means of obtaining more protein and calcium.

The other choice of meat from Reed is: HAM, another option of low -fat cold meat which contains many flavors and nutrients. In addition to being rich in protein, HAM contains B vitamins as well as mineral magnesium, potassium and phosphorus.

Whether you opt for ham or turkey, Reed recommends opt for a reduced variety of sodium meat to reduce salt.

Turkey meat was named the first choice of meat by dietitians. Ham meat – another option rich in fat and protein -rich – has received an honorable mention. In addition to containing B vitamins and minerals such as zinc and selenium, turkey meat is rich in protein and one of the leafy meats.

Whether you are looking for a practical and nutritious lunch option, the whole family can appreciate or want to increase your protein intake during the day, turkey meat is an excellent addition to sandwiches, salads, omelets, wraps and more.