All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Kiwis

Kohlrabi

Lamb

Leeks

Lemons

SMOKED AND CURED MEATS

Typical serving size:

Varies depending on type

HOW THEY HARM

Cancer Cardiovascular disease High blood pressure Migraines Listeriosis Toxoplasmosis Drug interaction HOW THEY HEAL Muscle growth Before the development of refrigeration, people the world over used similar methods for preserving meat: salting, smoking, and air drying
Although curing is no longer essential in industrialized countries, our taste for salty, smoky flavors persists
Smoking preserves meat and fish both by slow cooking at a low temperature and by treatment with chemicals in the smoke
The method is now used primarily for flavor—for example, the distinctive hickory or oak aroma that is associated with smoked bacon, and the mesquite and other aromatic wood chips that are used to enhance the taste of grilled foods
Air curing, or preserving by dehydration, has been used for thousands of years
Prosciutto is an air- cured meat
Drying generally concentrates some nutrients, especially minerals, but the vitamin content of dried meat is much less than that of fresh
Salt-cured meats, such as country ham or bacon, are preserved either in a brine solution or a dry salt bed
The salt draws water from the meat and from bacteria and molds through the process of osmosis
While the meat remains wholesome, the microorganisms shrivel and die
50% by weight is the legal U
S
limit for the amount of fat in fresh pork sausages
Link sausages are typically made from pork or beef with cereal fillers, herbs and spices, and preservatives
Because sausages go through several stages of handling, they are more susceptible to contamination than fresh meat and should be cooked very thoroughly before consumption
The term cold cuts technically refers to any cooked meats that are sliced and served cold, but it is frequently also used to refer to cured and smoked meats
All cold cuts and cured and smoked meats are high in sodium, frequently more than 30% of RDA
Many, especially cold cuts and sausages, also contain fillers such as corn syrup or cereal (and therefore should be avoided by people with celiac disease or gluten intolerance)
Some, especially those made from pork or beef, are also high in saturated fats; turkey or chicken versions usually have lower levels of fat

Health Benefits

Can boost muscle growth
Several cold cut options are loaded with protein, which is essential to building and repairing muscles
Opt for cuts that are low-sodium and for lean, low-fat meats, such as turkey breast

Health Risks

Cancer
The reddish-pink color of cured meats, including the cold cuts at the deli counter, is due to the presence of nitrites, chemicals that enhance the effect of salt by inhibiting bacterial growth and slowing fat oxidation
Nitrites can cause tumors in laboratory animals that consume it in very high doses
But the meat industry and the government insist that nitrites should be retained because they are extremely effective against Clostridium botulinum, the microorganism that causes botulin poisoning, or botulism

WARNING

!

FOOD-DRUG INTERACTION

The amino acid tyrosine, which is found at high concentrations in cured meats, can cause migraines, an abrupt rise in blood pressure, and even fatal collapse in persons taking monoamine oxidase (MAO) inhibitors to treat depression
High blood pressure and cardiovascular disease
Because of their high sodium content, cold cuts and other cured meats can increase blood pressure, a leading risk for heart problems
Migraines
Tyramine, a metabolic product of the amino acid tyrosine, is found at high concentrations in cured meats
It can trigger migraine attacks in susceptible people
Listeriosis and toxoplasmosis
Listeria, a bacteria found in deli meats, infects an estimated 2,500 people per year with listeriosis, which causes flulike symptoms
The bacterium is killed by the pasteurization process and cooking; but some deli foods are contaminated after processing
While the infection is rarely serious for healthy adults, pregnant women should limit the amount of cold cuts they eat because it poses a serious risk to the baby
Uncooked air-cured or salt-cured meats may be infected with the toxoplasmosis parasite, which can have similar risks for fetuses

Allergies

Add slivers of corned beef to sautéed cabbage

Simmer smoked pork hock with barley vegetable soup

Stir some diced salami into artichoke salad

Buying Tip

s

Lower-sodium options are available for most varieties of cold cuts
But “lower” doesn’t mean much— some brands still top 460 g of sodium per serving in their lower-sodium versions

Buy lean cuts of white meat as a healthier option to most cold cuts

Select cured meat products just before checking out at the supermarket register

Look for cured meat products with a use-by date
Be aware that dating is a voluntary program and not required by the federal government
It is the last date recommended for the use of the product while at peak quality
The date has been determined by the manufacturer of the product

Storing Tips

All cured meats, smoked meats, and sausages—except dry sausage and some canned hams—are perishable and must be kept refrigerated

Fresh sausages can be refrigerated, unopened, for up to 2 days before cooking

Hot dogs, unopened, can be refrigerated for up to 2 weeks

Bacon, unopened, can be refrigerated for up to 1 week

Deli-sliced luncheon meats and fully cooked ham can be refrigerated for up to 5 days

Commercially packaged luncheon meats can be refrigerated for up to 2 weeks

Sausages and bacon can be frozen for up to 6 months