What’s better than a sandwich at lunchtime? They’re easy to make and require minimal clean-up. You can make them simple and affordable, or you can build a towering, gourmet budget-buster. And either way, the end result will be delicious. What’s not to love?
Cold cuts and deli meats often steal the spotlight on appetizer platters, gourmet sandwiches, and picnics. However, being high in salt, fat, and additives, you might wonder if they can fit into a balanced diet. It’s absolutely possible to enjoy delicious cold cuts while making smart, health-conscious choices. Here’s a guide to selecting the best options, focusing on low-fat, high-protein, and low-sodium varieties.
Why Choose Healthier Deli Meat Options?
Processed meats - like lunch meat, hot dogs and sausage - are generally considered unhealthy. They’re high in calories, low in protein and - in the case of mechanically separated meats - use undesirable parts of the animal as filler. Canned and packaged meats often contain nitrates or nitrites, which studies link to several cancers. Even minimally processed cold cuts include preservatives to prevent spoilage after being sliced.
“Fatty, processed luncheon meats like bologna, salami and pepperoni have large amounts of saturated fat and sodium, both of which have been linked to cancer, obesity and heart disease,” Zumpano shares. In fact, processed meats are actually considered carcinogenic. Deli meats are often recognized as a source of protein, but they can also contain significant amounts of saturated fats, salt, and preservatives. A diet high in processed meats is associated with increased risks of cancer and metabolic diseases. By choosing high-quality cold cuts and moderating portions, you can enjoy them without compromising your health.
Tips for Selecting Healthier Lunch Meat
Cold cuts aren’t the ideal sandwich stuffer for health-conscious eaters. But lunch meat is convenient and many people (especially kids) prefer the taste of deli meat to other healthier options. So, what do you do if you can’t - or don’t want to - cut cold cuts out of your diet completely?
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Zumpano offers these tips for finding healthier lunch meat options.
Make Your Own Lunch Meat
If you have the time, energy and inclination, the best possible option is DIYing your sandwich meats.
“You can buy a roast, ham or chicken breast and cook it yourself, then slice it off into lunch meat size portions,” Zumpano suggests. “This helps to ensure you know what’s in the meat you’re eating.”
While it’s definitely the healthiest option, making your own cold cuts isn’t always going to be practical, much less possible. If you have to venture over to the deli counter at your local grocery store, Zumpano recommends keeping the following tips in mind.
Fresh is Best
Whether you’re getting a highly processed deli meat like liverwurst or a nice lean cut of turkey, Zumpano advises to always choose fresh deli meat over prepackaged lunch meat. “Deli meat that is sliced fresh off the bone or slab contains may contain natural nitrates and can be less processed,” she explains.
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If you want to get a fuller picture of the difference between the stuff you get in the aisle vs. the stuff you get at the counter, compare the ingredient lists on a prepackaged meat product and its deli-sliced equivalent. You’ll quickly notice that there’s a lot more ingredients in the former than the latter, including preservatives, artificial color and “natural flavors.” Also, ask the deli counter which products contain natural nitrates and have the least preservatives/additives.
Stick with Lean Cuts of Meat
It’s true that whether you’re getting it fresh from the farm or (not-so) fresh out of a can or package: Not all meat is created equal.
If you’re looking for the healthiest lunch meat option, choose the leanest cuts of deli meat possible, such as turkey, chicken breast, lean ham or roast beef. “These types of deli meat have the least amount of fat and provide a better nutrient value compared to others,” Zumpano says.
Highly processed lunch meats like salami, pastrami and bologna tend to be chock full of saturated fat and sodium. That doesn’t mean you can never eat them, but it’s best to save them for … whatever occasions call for a festive sandwich.
Select Low-Sodium Cold Cuts
Fresh deli meat will always contain sodium, Zumpano explains, because it’s used for preservation. That means it’s extra important to look for lunchmeats that explicitly say they’re low-sodium to help cut down on the salt.
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Choose Packaged Cold Cuts Carefully
As great as it would be to always make the best possible choices when it comes to food, we live in reality. Whether your budget is tight, your access to grocery stores is limited or your time stretched to the point of snapping, sometimes, the deli counter may not be the best option or you.
If your only option is a canned or prepackaged lunch meat, Zumpano recommends read the food label carefully. Look specifically at the ingredients and avoid meats that lists lots of additives like dyes or preservatives.
“When possible, buy nitrate-free and low-sodium options - and make sure you review the serving size” she says.
Best Deli Meat Options for Weight Loss
1. Chicken and Turkey: Lean and Protein-Rich Options
Turkey and chicken are popular choices for cold cuts-and for good reason. Low in fat and high in protein, these white meats are perfect for those looking for a lighter option. Any way you slice it, low-sodium turkey breast deli meat is a smart choice. Layer three slices on a sandwich, and you’ll get 18 grams of protein for fewer than 100 calories. Just check that you go with the low-sodium version. Deli meats are often loaded with the salty stuff. One serving of regular turkey delivers nearly a third of all the sodium you should get in a day.
- Avoid seasoned and processed slices: Look for chicken and turkey without additives, preservatives, or artificial flavours. Opt for homemade, unprocessed poultry instead of store-bought slices whenever possible.
- Choose skinless options: The skin contains more fat, which can make your meals heavier.
- Organic poultry deli meats: While more expensive, they often contain fewer additives and are sourced more sustainably.
Pro tip: Got leftover chicken or turkey? Use it in a sandwich for a healthy and delicious meal. Rotisserie Chicken is also a favorite of nutrition experts, and for good reason. It’s packed with protein. That can help you stay full and fend off hunger. For a quick and easy meal, serve it with brown rice or roasted potatoes and veggies. Or use the meat in salads, sandwiches, soups, or tacos.
2. Ham: A Classic to Enjoy in Moderation
Ham, whether white, smoked, or cured, remains one of the most popular cold cuts. While it’s a good source of protein, it can be high in sodium, especially in its processed forms.
- Opt for premium ham: Choose “old-fashioned” or artisanal ham, which is often less processed and more natural.
- Go nitrite-free: Nitrites, used as preservatives, can form potentially carcinogenic compounds in the body. Many brands now offer nitrite-free options.
- Control portions: Limit your consumption to a few slices per meal to reduce sodium intake.
Suggestion: For a perfect balance of protein and carbohydrates, pair your ham with fibre-rich foods like vegetables or whole-grain bread, as featured in the delicious Italian-style lunch box.
3. Roast Beef: A Nutritious and Savoury Choice
Sliced roast beef is an excellent option for red meat lovers. It’s not only tasty but also rich in iron, protein, and essential B vitamins (B2, B3, B6, and B12), which are vital for energy and overall body function.
- Tip: Choose lean slices. Lean cuts like roast beef contain less saturated fat, making them a healthier choice.
- Be mindful of sauces: Avoid high-calorie, sodium-laden sauces. Opt for alternatives like mild or Dijon mustard.
- Watch your portions: While beef is nutrient-rich, it’s relatively high in fat. Incorporate it in small portions alongside other ingredients in a balanced meal.
Recipe idea: Create a hearty salad with fresh vegetables, nuts, a light vinaigrette, and slices of roast beef for a nutrient-packed meal.
4. Vegetarian Deli Meats: A Growing Trend
For those aiming to reduce meat consumption, vegetarian and vegan deli meats are becoming an increasingly popular alternative. Made from pea, soy, or wheat protein, they mimic the texture and taste of traditional cold cuts.
- Read the labels: Some vegetarian options can be high in sodium and additives. Choose ones with natural, minimally processed ingredients, or try making your own, like this seitan recipe.
- Look for complete proteins: Options made from peas or soy tend to be higher in protein.
- Check the carbs: Some vegetarian alternatives may include added carbohydrates for texture.
Suggestion: For more tips on vegetarian or vegan diets, book a consultation with a dietitian specializing in plant-based eating.
5. Dry Sausages and Fine Cured Meats: Enjoy in Moderation
Cured meats like salami, chorizo, or coppa are delicious but high in fat and salt. They’re great for occasional appetizer platters but are best consumed in small amounts. You can see the white flecks of fat in salami, so it should come as no surprise that this isn’t a lean meat. Each slice of this cured sausage has 68 calories and 6 grams of fat -- 4 times the amount in roast beef. And salami is highly processed. The World Health Organization has linked processed red meat like this to higher odds of cancer. Bologna and mustard is a lunchbox classic, but it isn’t the healthiest option. Made from a mix of cured beef and pork, bologna is loaded with fat. It packs in 6 times the fat -- and about 3 times the calories -- of regular deli ham. A 3-ounce serving also delivers more than 40% of all the sodium you should get in a day. For a leaner sandwich, go with low-sodium chicken, turkey, ham, or roast beef.
- Choose artisanal products: Artisan cured meats often have fewer additives than industrial versions.
- Stick to a few slices: A reasonable portion lets you enjoy the flavours without overindulging.
- Pair with healthy options: Combine cured meats with fresh vegetables, nuts, and fruits for a more balanced platter.
Alternative Sandwich Proteins
You don’t have to be a vegetarian or a vegan to occasionally venture away from meat. Switch up your routine a bit by making sandwiches using these proteins:
- Bean or Lentil Salad: Three-bean, lentil, black bean, or chickpea? Take your pick. They’re all low in fat and high in fiber. That can help fill you up -- and even slim you down. One study found that people who ate a serving of beans daily as part of a weight loss plan shed more pounds than those who didn’t. Plus, beans are a top source of disease-fighting antioxidants.
- Vegetable Quiche: You can get cracking at any meal with a slice of veggie quiche. Eggs are a good source of protein and make that spinach or broccoli even healthier. Research shows that eggs can help your body take in and use more of the vitamins you get from vegetables. For the healthiest slice, go for a quiche that’s made with a whole-wheat crust.
Balancing Health and Enjoyment with Cold Cuts
When enjoying cold cuts and deli meats, consider these tips for a healthier approach:
- Pair with fibre-rich foods: Fibre helps digestion and mitigate the impact of fats and salt. Combine cold cuts and deli meats with whole-grain bread or crackers, a legume salad, or a generous serving of assorted vegetables to reap the benefits of fibre.
- Stick to reasonable portions: Cold cuts should complement a meal, not dominate it.
- Monitor sodium intake: Choose low-sodium options and avoid marinated meats.
Conclusion: Savor with Moderation and Intention
Cold cuts and deli meats can certainly fit into a balanced diet when chosen wisely and consumed in moderation. By opting for lean, minimally processed, high-quality options, you can enjoy the flavours of deli meats without compromising your health.
For personalized advice tailored to your needs, book an appointment with one of our dietitians nutritionists - a professional touch to guide your daily dietary choices.