Choose the leanest cut of deli meat possible such as turkey , chicken breast, lean ham or roast beef . These type of deli meat have the highest nutritional value compared to others.
Learn about the healthiest options at your local deli counter. Boar’s Head Ovengold® Roasted Turkey Breast – Skinless. Applegate Naturals® Smoked Turkey Breast. Oscar Mayer Deli Fresh Lower Sodium Rotisserie Chicken Breast. Boar’s Head Simplicity® All Natural* Cap-Off Top Round Oven Roasted Beef.
Lunch meats , including deli cold cuts , bologna, and ham, make the unhealthy list because they contain lots of sodium and sometimes fat as well as some preservatives like nitrites.
Take your sliced lunch meat and let it sit in a bowl of water for about a couple of minutes. It’ll rinse the salt residue off of the meat , thus lowering some of the sodium content that’s in the juices of the package.
Chicken, tuna or hard-boiled egg salad using plain Greek yogurt or avocado instead of mayo. Get creative with ingredients like tofu, tempeh or legumes (like chickpeas) to fill your sandwich (Check out this egg-less egg salad recipe or this curried chicken-less salad.) Hummus with or without fresh or roasted veggies.
Along with cold cuts, other processed meats include bacon, salami, bologna, hot dogs and sausages. Fresh chicken , turkey, beef, pork and fish that have not been modified are considered unprocessed meats.
They’re so tasty, and yet so salty. Cold cuts, or lunch meats like the turkey, ham and salami you eat on a sandwich , are processed with added sodium , making them even saltier than you might think.
Deli Cuts Are Healthier First, highly processed foods tend to have a high sodium content and are packed with preservatives, which can increase the risk of cancer, food and nutrition expert Frances Largeman-Roth writes.
Raw chicken breast can contain as little as 50 to 75 milligrams of sodium per 4-ounce serving. But much of the chicken on the market in the U.S. is “enhanced” — injected with a salt solution, or broth, during processing.
Sea salt and table salt contain comparable amounts of sodium by weight. Whichever type of salt you enjoy, do so in moderation. The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams a day.
A 2-ounce serving of sliced roasted turkey breast contains between 360-590 milligrams of sodium . That’s not so bad, but once you add two slices of bread (240 milligrams), a schmear of mustard (125 milligrams) and perhaps some mayo (85 milligrams), you’re looking at a sodium total of 810 to 1040 for your sammie.
Just 4 ounces of deli turkey contains a whopping 1,049 milligrams of sodium , more than two-thirds of the daily intake for an adult under age 50. Select regular turkey over deli turkey to limit your sodium intake.
Here are 6 serious signs that you are consuming too much salt. You need to urinate a lot. Frequent urination is a classic sign that you are consuming too much salt. Persistent thirst . Swelling in strange places. You find food bland and boring. Frequent mild headaches . You crave for salty foods.
Drink a Ton of Water Drinking lots of water helps flush sodium from your kidneys; staying hydrated will also help you feel less bloated.
There is no need to rinse sliced deli meat .”