Swap ham out of the lunch box

17 January 2019 | Wendy Watson

We know that ham is a lunch box staple for many families, however, Cancer Council recommends that we limit or avoid processed meats because of their link with increasing the risk of bowel and stomach cancer. Bowel cancer is one of the most common cancers in Australia. Processed meats include ham, devon, bacon, salami, frankfurts, prosciutto and some sausages such as cabanossi and kransky.

The Australian Dietary Guidelines also say these foods are ‘discretionary’, like cakes and biscuits, so should only be eaten sparingly. However, in NSW 10% of children eat processed meats daily and 50% eat them one to two times per week.

To reduce your cancer risk make processed meat an occasional food only and not a regular choice.

One way to help your family limit their intake of processed meats is to keep them out of the lunch box.

Instead of using ham or other processed meats on sandwiches, wraps and salads try:

  • BBQ chicken with skin removed
  • Canned tuna or salmon
  • Boiled eggs
  • Hummus
  • Cheese
  • Leftover home-cooked meat such as slices of roast
  • Home cooked rissoles
  • More sandwich filling ideas 

Instead of using ham or other processed meats on pizzas try:

  • Chicken
  • Grilled vegetables such as mushrooms, eggplant, tomato, capsicum
  • View this video on how to make quick and easy Mediterranean Scrolls

Instead of packing salami or cabanossi as snacks try:

There is an increasing range of ‘natural’ hams and bacons with no added preservatives or nitrites/nitrates. These products are still high in salt so should only be eaten occasionally.

For more healthy lunch box ideas and recipes visit healthylunchbox.com.au

Read more about meat and cancer 

The Heathy Lunch Box website was created by Cancer Council NSW to save you time and money, and our clever tips for adding fruit and vegetables to your diet can set yourself and your family on a path of lifelong healthy eating, to reduce your cancer risk. Help us continue our work in cancer prevention – Donate now