If you're a fan of ham and trying to watch your sodium intake, you might wonder if there's a low-sodium option that still tastes great. Luckily, you're in luck – 1 cubic inch of boneless low-sodium smoked or cured ham contains only 28 calories, making it a tasty and relatively calorie-friendly option. In this article, we'll dive into the nutritional benefits of low-sodium ham and provide some tips on how to incorporate it into your balanced diet.

In addition to being a low-calorie option, ham is also a good source of protein, with 1 cubic inch of ham containing around 2 grams of protein. Additionally, low-sodium ham can be a healthier choice for those watching their blood pressure, as excessive sodium intake has been linked to high blood pressure and other health conditions.

Whether you're a fan of ham for breakfast, in sandwiches or as a savory add-in for salads or pasta dishes, there are plenty of ways to enjoy this meat while still maintaining a balanced diet. Let's explore how!

Calorie content of 1 cubic inch of ham

As we mentioned earlier, 1 cubic inch of boneless low-sodium smoked or cured ham contains only 28 calories. This means it can be a good choice for those watching their calorie intake, especially when compared to higher-calorie meats like bacon or sausage. Keep in mind that ham can still be high in sodium, even when it's labeled as low-sodium. So be sure to read the nutrition label carefully and watch your serving sizes to stay within the daily recommended sodium limit.

The nutritional benefits of low-sodium ham

Aside from being a low-calorie option, low-sodium ham is also a good source of protein, vitamins, and minerals. Leaner cuts of ham can be a good source of iron and zinc, while fattier cuts may contain more vitamin B12 and other essential nutrients. Compared to high-sodium processed meats like bacon or hot dogs, low-sodium ham can be a healthier choice for those watching their blood pressure or at risk for heart disease. It's also a good option for those with kidney disease or other conditions that may require a low-sodium diet.

How to incorporate ham into a balanced diet

Ham can be a versatile ingredient that can be enjoyed at breakfast, lunch, or dinner in a variety of dishes. Here are some ideas for incorporating ham into your balanced diet:

• As a breakfast protein: Add diced ham to scrambled eggs, omelets, or frittatas for a filling and tasty breakfast.
• In sandwiches: Use sliced ham in place of higher-calorie deli meats like salami or roast beef. Opt for whole-grain bread and plenty of fresh veggies for a balanced meal.
• In salads: Add diced ham to salads for a protein boost. Be sure to pair it with plenty of fresh veggies and a low-fat dressing for a healthier meal option.

Ham as a source of protein

In addition to being a low-calorie option, ham is also a good source of protein, with 1 cubic inch of ham containing around 2 grams of protein. Protein is crucial for building and repairing tissues in the body, and can also help keep you feeling full and satisfied after meals. As we mentioned earlier, there are many ways to enjoy ham as a source of protein in your diet. You can add it to breakfast dishes like omelets, use it in sandwiches, or add it to salads or pasta dishes for a savory boost.

Smoked vs. cured ham: what's the difference?

When shopping for ham, you'll typically find two main types: smoked and cured. But what's the difference? Smoked ham is made by smoking the meat over wood chips, which gives it a distinct smoky flavor. Cured ham, on the other hand, is preserved with salt, nitrates, and other ingredients to keep it fresh longer. Some types of cured ham may also be smoked for an additional flavor boost. When choosing between smoked and cured ham, it ultimately comes down to personal preference. Smoked ham may have a more distinct flavor, while cured ham may be more versatile and better for using in a variety of dishes.

Ham as a breakfast food

Ham can be a great breakfast option in many different dishes. Try using it as a savory addition to your morning eggs, incorporating it into a breakfast sandwich, or even adding it to your morning oats or smoothies for a protein boost.

Ham as a sandwich filling

Ham can be a tasty and relatively low-calorie option for sandwiches. Try using it in place of higher-calorie deli meats like salami or roast beef. Opt for whole-grain bread and plenty of fresh veggies for a balanced meal.

How to store leftover ham

If you have leftover ham after cooking, it's important to store it properly to keep it fresh and safe to eat. Here are some tips for storing leftover ham:

• Refrigerate leftover ham in an airtight container or wrapped in plastic wrap or aluminum foil. It will last for 3-4 days in the fridge.
• Freeze leftover ham for longer storage. Wrap it tightly in plastic wrap or aluminum foil and place it in a freezer-safe container or bag. It will last for up to 2 months in the freezer.

Low-sodium options for processed meat lovers

If you're a fan of processed meats like ham but need to watch your sodium intake, there are some low-sodium options available. Look for brands that offer low-sodium or reduced-sodium options, which can be a healthier choice for your overall health.

Healthy alternatives to traditional ham recipes

If you're looking to switch up your ham recipes and try some healthier alternatives, there are plenty of options available. Try these ideas for inspiration:

• Ham and veggie quiche – Use low-sodium ham and plenty of fresh veggies for a healthier twist on this classic breakfast dish.
• Ham and spinach stuffed chicken breasts – This savory dish is packed with protein and veggies for a balanced meal.
• Ham and bean soup – Use lean ham and plenty of fiber-rich beans for a filling and healthy soup option.