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.
Fresh chicken, turkey, beef, pork and fish that have not been modified are considered unprocessed meats.
The Best Cuts
Sliced turkey breast and lean roast beef are among your best options. You may also choose lean ham in moderation, but recognize that it's more processed and higher in sodium than many turkey breast and beef options. Salami, mortadella, bologna and pastrami are highly-processed, fatty cold cuts to avoid.
Worst: Salami
Each slice of this cured sausage has 68 calories and 6 grams of fat -- 4 times the amount in roast beef. And salami is highly processed. The World Health Organization has linked processed red meat like this to higher odds of cancer.
The healthiest deli meats are preservative free and would be those derived from poultry; turkey, and chicken breast instead of beef or pork because the saturated fat content and calories per serving are much lower.
Meat can be part of a healthy sandwich — the secret is choosing lean, healthy sources of protein that don't burden your sandwich with excess fat and calories. “Choose healthy proteins like sliced chicken, fish, or turkey, or even canned tuna or salmon,” Taylor suggests.
On the other hand, there are health benefits from prosciutto. As it is a meat, there is a good source of protein (about 8g) and various vitamins and minerals such as iron and thiamine. Furthermore, prosciutto's main fatty acid is oleic acid which is actually a “heart friendly” fat.
Listeria is especially harmful to people who are pregnant, aged 65 or older, or have weakened immune systems. This is because Listeria is more likely to spread beyond their gut to other parts of their body, resulting in a severe condition known as invasive listeriosis.
Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or tofu, smashed cooked beans, and reduced-fat cheese.
Piece together your sandwich instead of buying a premade one. Start with whole-grain bread and add a lean meat, such as grilled chicken breast or thin-sliced roast beef. If you don't eat meat, try grilled tofu. Pile on fresh or grilled veggies and add low-calorie dressing, such as mustard or vinegar.
Choose the least processed cuts: Look for "whole" meats, such as chicken breast, steak cuts, pork chops, ground turkey, etc., and avoid packaged meats, such as hot dogs, bologna and sausage.
In general, though, most quality deli meats should be good for 1-2 weeks after being opened. To extend the shelf life of your deli meat even further, it's best to store it in the refrigerator and use within 1-2 days once you open the package.
One serving is generally considered to be two slices of prosciutto or three slices of bacon. We'd like to note that you should enjoy bacon and prosciutto in moderation for the healthiest diet.
Serrano Ham
This prolonged curing process changes the ham, providing a rich taste and fragrance. Serrano contains more taste and less salt than country ham (USA version of dry-cured pork leg like many of the others below, but often smoked), as well as less fat than prosciutto. We are talking about dry-cured meat!
Prosciutto (two slices)
Compared side-by-side, prosciutto is a definite healthier option. Lower in calories and fat than bacon, in moderation it makes for a flavorful ingredient option.
Buy meat sliced fresh from a cooked cut of beef or ham, or slices of turkey meat from the deli . This is the best way to avoid processed meats. What you want to do is avoid ingredients commonly found in packaged deli meats like caramel color, which is often added to give a more appealing color to the meat.
Deli meats made from ground poultry such as chicken and turkey typically contain lower amounts of saturated fat than other deli meats. Make sure you select meats made from certain parts of the bird to ensure you are getting the leanest cuts.
Bacon, hot dogs and sausage are all high in saturated fat and often made with chemicals considered carcinogenic to humans.