FridayOL

Let's face it, a sandwich piled high with deli meat is a lunchtime staple for many South Africans. But with so many options lining the supermarket shelves, are you making a healthy choice? Not all cold cuts are created equal – some are nutritional powerhouses, while others are loaded with hidden nasties. We've consulted with leading nutritionists to reveal the best and worst packaged deli meats for your health, so you can build a delicious and nutritious lunch with confidence.

The Good: Lean & Loaded with Protein

When it comes to healthy deli meats, the key is to look for options that are lean, low in sodium, and free from artificial additives. Here are some top picks, according to our experts:

• Turkey Breast (Lean): A consistently good choice, especially varieties labelled 'lean' or 'skinless'. Look for sodium content below 250mg per 100g.
• Chicken Breast (Roasted or Grilled): Similar to turkey, chicken breast is a great source of protein and can be relatively low in fat. Again, check the sodium levels.
• Roast Beef (Lean): Choose lean cuts like sirloin or round. Be mindful of the fat content, which can vary significantly depending on the cut and preparation method.
• Black Forest Ham (Lower Sodium Varieties): While traditionally higher in sodium, some brands offer lower-sodium versions. Read the label carefully!

The Not-So-Good: Hidden Sodium & Additives

Unfortunately, many popular deli meats are packed with sodium, nitrates/nitrites (used as preservatives), and unhealthy fats. Here's what to watch out for:

• Salami & Pepperoni: These are generally high in sodium, saturated fat, and nitrates/nitrites. Consider them occasional treats rather than a regular lunch option.
• Bologna: Often made with lower-quality cuts of meat and high levels of sodium and fillers.
• Mortadella: Similar to bologna, mortadella tends to be high in fat and sodium.
• Processed Meats with Artificial Colours and Flavourings: Many deli meats contain artificial additives that offer no nutritional benefit and may even be harmful in the long run.

Decoding the Label: What to Look For

Navigating the deli meat aisle can be confusing, but here's a simple guide:

• Sodium Content: Aim for less than 250mg per 100g.
• Fat Content: Choose lean varieties with minimal visible fat.
• Ingredients List: A shorter list with recognizable ingredients is generally better. Avoid products with excessive additives, nitrates/nitrites, and artificial colours/flavourings.
• Protein Content: A good source of protein is essential for satiety and muscle health.

Making Smarter Choices for Your Health

You don't have to ditch deli meat entirely to eat healthy. By being a savvy shopper and reading labels carefully, you can enjoy delicious sandwiches while nourishing your body. Consider pairing your deli meat with plenty of fresh vegetables, whole-wheat bread, and a healthy spread like avocado or hummus for a balanced and satisfying meal. Remember, moderation and informed choices are key!