My Favorite HamNiman Ranch Nitrite-Free Applewood-Smoked Ham Nitrites are used to preserve color, flavor, and shelf life. But they may increase cancer risk when consumed in large quantities over time. Companies such as Niman Ranch choose to nix nitrites in some products in favor of healthier methods–careful sanitation, strict temperature controls (which keep bacteria from multiplying), and nature-made preservatives. And, a 3-ounce serving of Niman Ranch’s ham provides about 50% less sodium than traditional brands. Layer on a whole wheat wrap, spread with low-fat herbed cream cheese, and add apple slices and walnuts. My Favorite Beef Applegate Farms Antibiotic-Free Roast Beef As a 100% antibiotic-free company, Applegate Farms is a leader in the food industry, and its roast beef is a cut above other red meats. A 3-ounce serving provides just 1.5 g of saturated fat and 18 g of protein. That’s about half the saturated fat content and 30% more protein than the same-size portion of 90% lean ground sirloin. Enjoy it sliced inside crisp romaine boats dressed with horseradish and halved grape tomatoes. My Favorite SalamiBoar’s Head All-Natural Deli Salami Coated with Herbs If you love salami, you’re in luck. One ounce of this brand contains almost twice as much protein and 30% less fat than traditional hard salami. Plus, there are no added nitrites, artificial ingredients, artificial preservatives, or antibiotics. It’s also coated with flavor-rich parsley, fennel, and marjoram. Parsley and fennel are chock-full of the same disease-fighting antioxidants found in tea, wine, and berries. Place slices on toasted whole rye crackers, along with spicy seeded mustard. Mustard seeds are rich in selenium, another potent antioxidant. My Favorite Canadian BaconOrganic Prairie Canadian Bacon I love that this product’s ingredient list is short, familiar, and wholesome. (My mantra: If you can’t pronounce what’s in it, don’t eat it.) Traditional Canadian bacon is flavored with refined sugar and corn syrup. Organic Prairie uses honey instead, a nutritional gem that can reduce cholesterol, control blood sugar, and boost immunity. One 3-ounce serving provides a generous 21 g of protein with only 120 calories and 1.5 g of saturated fat. It’s perfect on thin-crust whole-wheat pizza with fresh pineapple, red onion, green bell peppers, and a light grating of Asiago cheese. My Favorite BaconColeman Natural Uncured Hickory-Smoked BaconTwo slices of this uncured bacon provide half the sodium of a single slice from a standard package–a mere 6% of the maximum recommended 2,300 mg daily limit. And slashing sodium should be a high priority. That’s because three-quarters of women exceed the recommended guidelines. Excess sodium is associated not only with high blood pressure but also stroke, heart disease, stomach cancer, and osteoporosis. Now you can savor your BLT (made with red leaf lettuce, heirloom tomatoes, and toasted multigrain bread) guilt free.
Deli Meats for a Vegetarian Healthy Lunch
Faux meats have come a long way from tofu dogs. Find these in the produce section or cold case in just about every mainstream market. Tofurky Peppered Deli Slices Five slices provide 13 g of protein and 3 g of fiber with no saturated fat or cholesterol. Lightlife Smart Deli Pepperoni Style The slices are peppery and chewy. You can eat 13 for just 40 calories and no grease. Field Roast Lentil Sage Artisan Deli Slices The flavor is rich with sage and garlic–comfort food heaven for 104 calories per serving. Yves Roast Without the Beef You’ll love the texture and get 15 g of protein. It’s my veggie Reuben corned beef substitute. Cynthia Sass, MPH, RD is Prevention’s nutrition director. As a registered dietitian, she’s been helping real women healthfully navigate grocery aisles for more than a decade. For more easy, practical healthy lunch tips, read Cynthia’s blog at prevention.com/cynthiasass.
