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19. Cold cuts
I like to divide cold cuts into two groups, fatty and lean. Fatty cold cuts include bologna, salami, pepperoni, etc. Because these are so high in saturated fat and sodium, I rarely include them in my grocery trip.
Lean cold cuts, like turkey and ham, are great options as long as you look for low-sodium varieties. But be careful because some of these still top 20-30% of your sodium intake.
I like to pay more attention to the nitrates and nitrites added to preserve cold cuts. As SFGate points out: “Consuming too many nitrates and nitrites has been linked with certain types of cancer”. This includes increased risks of developing pancreatic and colon cancer.
It’s best said that most processed meats are for eating in small portions and I always opt for lean, low-sodium, nitrate and nitrite free cold cuts where possible.
20. Soup
Canned soups are notorious for being high in sodium and fat. Creamed soups are high in calories and fats, so always opt for vegetable and broth based soups instead.
Lisa Young, Ph.D., R.D., C.D.N. advises picking a soup “with the fewest ingredients and [seeking] at least 3 g of fiber and 5 g of protein—your best bets are bean (lentil, white bean, split pea) and minestrone (Italian soup with veggies, beans, pasta, and herbs in veggie broth)”.
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