Making a sandwich and taking it to work is easier than having to make the decision of what fast food options are healthy. Although processed and cured meats like ham, bacon, and bologna have some negative aspects particularly when frequently eaten, there are lunchmeats that avoid much of this.
There are two categories of meats: processed deli meats and whole deli meats. Processed deli meats tend to have ground meat and meat byproducts to add flavor, prevent spoiling and allow it to form a loaf. Whole deli meats are seasoned and cooked meat which may also contain preservatives and flavoring agents but have less “processing”.
Although unclear why cured and processed meats are less healthy, experts point to the nitrates and sodium that are more prevalent in these meats as the reasons. Whole deli meats can have an abundance of sodium too. The key is to look at the nutrition labels and avoid excess sodium.
(Did You Know? For lunch I will have a Boar’s Head deli meat sandwich with hummus or spicy mustard and tomato and lettuce on whole wheat bread. I know it sounds boring especially when it’s eaten every weekday but it keeps my weight down and feeds the muscles.)
To add variety try:
- Pile on veggies. Use leftover salad or vegetables from last night’s dinner.
- Expand on bread. Try pita, baguette, and artisan breads and use whole grain whenever possible.
- Use flavorful cheeses. Cheeses can have a lot of fat. Opt for smaller portions and more flavorful cheeses like Havarti, sharp cheddar, Parmesan, blue cheese, feta, pepper jack, or smoke Gouda. “Harder” cheeses tend to be healthier.
- Get creative with spreads. Try hummus, spicy mustard, pesto, olive tapenade, or avocado.
From Harvard Men’s Health Watch.
