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.
Good news: 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 Make Smart Choices with Cold Cuts?
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 (1). By choosing high-quality cold cuts and moderating portions, you can enjoy them without compromising your health.
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.
- 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.
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 (2). 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 (3), protein, and essential B vitamins (B2, B3, B6, and B12), which are vital for energy and overall body function (4)(5).
- 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.
- 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.
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.
In 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.
Références
- International Agency for Research on Cancer. (2015, October 26). IARC Monographs on the Evaluation of Carcinogenic Risks to Humans: Volume 114, Red Meat and Processed Meat. Organisation mondiale de la santé. https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf
- Anses. (2022, July 12). Réduire l’exposition aux nitrites et aux nitrates dans l’alimentation. https://www.anses.fr/fr/content/r%C3%A9duire-l%E2%80%99exposition-aux-nitrites-et-aux-nitrates-dans-l%E2%80%99alimentation
- Santé Canada. Fer dans l'alimentation. Gouvernement du Canada. Disponible en ligne : https://www.canada.ca/fr/sante-canada/services/nutriments/fer.html
- Jean-Yves Dionne (Pharmacien), Passeport Santé. (Written on 01/01/2012, updated on 11/02/2021). Complexe de vitamines B : bienfaits, posologie et effets secondaires. Consulted on November 11, 2024, at https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=complexe-vitamines-b_ps
- Léa Zubira (Dtp.), Passeport Santé. (Written on 01/01/2012, updated on 06/11/2024). Les bienfaits de la viande de bœuf. Consulted on December 9, 2024, at https://www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=boeuf_nu#les-bienfaits-de-la-viande-de-boeuf
