What 2 Ounces Of Turkey Lunch Meat Looks Like
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- What 2 Ounces Of Turkey Lunch Meat Looks Like Fish Scales
- What 2 Ounces Of Turkey Lunch Meat Looks Like Today
- What 2 Ounces Of Turkey Lunch Meat Looks Like Food
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Sandwiches are a classic choice for lunch and are a no-brainer when it comes to quick, cheap, and easy packed lunches for work or school. Sandwiches can also be a nutritious option, but it’s important to make sure you are making the best choices when building a healthy sandwich. Most sandwiches revolve around the protein in the sandwich, and the most popular choice for protein in sandwiches is deli and luncheon meats. But are you making the healthiest choice when it comes to the meat in your sandwich?While throwing a few slices of deli meat on your sandwich is a quick way to add protein and flavor to your sandwich, there are certain aspects of deli meat that should be avoided for health reasons.Look out for these nutrition concerns when choosing a deli meat:Sodium: The best known nutrition faux-pas with deli meats is the high amount of sodium that many contain.
You’ve probably heard that a standard 3 oz. Serving of meat is about the same size as a deck of playing cards. That’s a handy trick to know when trying to estimate how much you’re actually eating – and when you should stop – without having to resort to scales or measuring cups, especially when you’re eating a meal that someone else has prepared. What Serving Sizes Look Like. But what does that look like on our plate? These visual reminders should help. Meat, chicken, or fish: Three ounces (palm of your hand, deck of cards,.
The 2015 Dietary Guidelines for Americans (DGA) recommends limiting sodium intake to less than 2,300 milligrams per day – some deli meats can have almost half that amount. According to the American Heart Association (AHA), too much sodium can increase blood pressure and may lead to conditions such as stroke, heart failure, osteoporosis, stomach cancer, and kidney disease.Saturated Fat: Some deli and luncheon meats have a high amount of saturated fat.
The 2015 DGA recommends limiting saturated fat to less than 10 percent of daily calories because of the link between saturated fat consumption, raised LDL (“bad”) cholesterol and increased risk of cardiovascular disease. Processed meats like bologna, salami, and pepperoni are often high in saturated fat.Sodium Nitrates: A common additive in deli and luncheon meats is sodium nitrite. Sodium nitrite is used as a preservative and color fixative. The trouble with this additive is that once it is ingested, it can turn to nitrosamines in the stomach, which have been linked to an increased risk of stomach and colorectal cancers.Some luncheon and deli meats are better choices than others for your sandwich staple. Check the nutrition facts panel and ingredients list and keep these tips in mind to make sure you are making the healthiest choice for your lunch meats:1- Choose a meat with 345 milligrams or less (or less than 20% of the recommended daily value) of sodium, and be aware of other sodium-laden foods you add to your sandwich, like certain spreads and picked vegetables.
Look for the labels “reduced sodium,” “low sodium,” or “no salt added” to help guide your decision.2- If you think low sodium sliced meats lack flavor, choose meats flavored with herbs and spices. These improve the taste but add no sodium. Just be sure to make sure to check the nutrition facts label to make sure the meat is truly low sodium.3- Avoid processed meats and choose lean meats to avoid consuming too much saturated fat from sliced meats. Department of Agriculture’s ChooseMyPlate recommends choosing meats like turkey, roast beef, or ham over processed meats like bologna or salami. The 2015 DGA cites another reason to avoid processed meats, calling them out for their link to cardiovascular disease, obesity, type 2 diabetes, and certain types of cancers.4- Avoid foods with sodium nitrite. Not all deli meats contain this additive, but it’s important to read the ingredients list to make sure it hasn’t been added to your meats.5- Another way to avoid the undesirable nutrition aspects of deli and luncheon meats is to make your own meats at home.
Grill or bake fresh chicken or turkey breast flavored with herbs and spices, then slice or shred the meat. Add this to some whole grain bread, and top with plenty of vegetables for a nutritious meal for home or away!Sources:American Heart Association. About Sodium (Salt). 29 April 2014. Internet: (accessed 15 August 2016).Knekt P, Jarvinen R, Dich J, Hakulinen T. Risk of colorectal and other gastro-intestinal cancers after exposure to nitrate, nitrite and n-nitroso compounds: a follow-up study.
Int J Cancer 1999;80:852-6.Larsson SC, Bergkvist L, Wolk A. Processed meat consumption, dietary nitrosamines and stomach cancer risk in a cohort of Swedish women. Int J Cancer 2006; 119(4):915-9.U.S.
Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 28. USDA #07007, Bologna, beef.U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 28. USDA #07043, Roast beef, deli style, prepackaged, sliced.U.S.
Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 28. USDA #07057, Pepperoni, beef and pork, sliced.U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 28.
What 2 Ounces Of Turkey Lunch Meat Looks Like Fish Scales
USDA #07068, Salami, cooked, beef.U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 28. USDA #07081, Turkey breast, sliced, prepackaged.U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 28. USDA #42128, Turkey ham, sliced, extra lean, prepackaged or deli-sliced.U.S.
What 2 Ounces Of Turkey Lunch Meat Looks Like Today
Department of Agriculture. Tips to help you make wise choices from the Protein Foods Group. 21 January 2016.
What 2 Ounces Of Turkey Lunch Meat Looks Like Food
Internet: (accessed 15 August 2016).U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.