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How to choose a healthier lunch meat, and six key ingredients to avoid A sandwich with a couple of slices of turkey and cheese is a cheap and quick-to-prepare brown-bag lunch, but the health warnings are clear: processed meats have been linked to increased risk of cancers, diabetes, and heart disease.
A: The processing of the deli meat doesn’t really matter because they all contain similar harmful ingredients, such as nitrates, to preserve the meat.
Joy advises that eating processed meats should really be kept at a minimum — on rare, special occasions.
Making your own turkey sausage patties from scratch is easy –  and bonus, no processed ingredients!

Add ground turkey, red wine vinegar, chives, paprika, sugar and nutmeg to bowl with onions, garlic and fennel and mix together with a fork until all ingredients are well-distributed.
Ultimately, there isn’t much difference between any of these factory-farmed processed meats. For example, Maple Leaf Natural Selections turkey has 570 mg sodium per serving, which is nearly half of our daily recommended intake (1000 to 1500 mg)! Avoid the pre-packed stuff if you aren’t certain where it comes from, and if you don’t see the ingredients listed at the deli counter, make sure to ask the staff.

And keep in mind that food manufacturers are not required to list all the ingredients if they fall under spices and seasonings — something to keep in mind when you’re eyeballing the Cajun chicken or the honey-smoked ham. If you have digestive problems, it’s best to avoid carrageenan, which is a common ingredient.

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