Healthy alternatives to processed meat and ham

Eating well is an important part of a healthy lifestyle for now and into the future. Making small steps to improve what you eat is a great away to achieve this. 

One small step you can make is to cut down on eating processed meat by finding healthy alternatives.

What is processed meat? 

Processed meat is meat that has been smoked, salted, cured or fermented and includes ham, devon, bacon, salami, frankfurts, prosciutto and some sausages such as cabanossi and kransky. 

We recommend limiting or avoiding 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.  

As they are also high in salt and energy, The Australian Dietary Guidelines say these foods are ‘discretionary’ so should only be eaten sparingly.  

What are healthy alternatives? 

Instead of using ham or other processed meats on sandwiches, wraps and in 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. 

See the Healthy Lunch Box website for more sandwich filling ideas. 

Instead of using ham or other processed meats on pizzas try chicken or grilled vegetables such as mushrooms, eggplant, tomato and  capsicum. 

Watch how to make quick and easy Mediterranean Scrolls and this quick and easy pizza. 

Instead of packing salami or cabanossi as snacks try: 

• cheese and crackers 
• curried eggs 
• dips and vegetable sticks 
• crispy roasted chick peas. 

Go to the Healthy Lunch Box website for more healthy snack ideas. 

Instead of having bacon with your eggs try: 

• grilled mushrooms and tomatoes 
• haloumi 
• avocado 
• baked beans. 

As part of your healthy lifestyle, make processed meat an occasional food only and not a regular choice. Eat more plant foods instead. 

Tip: 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.