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We have enough to worry about when it comes to our daily work lives and holding onto our jobs without being replaced by AI, but now, health experts are even taking the joy of lunch away from us.
Whether it's grabbing a quick bite at your desk or making sure you punch out for a full hour, there's much debate about what to have for lunch. While it's true that breakfast is the most important meal of the day, we shouldn't underestimate our lunch.
One of the most common options is a sandwich, and while we've seen plenty of sad and soggy meals slapped between two slices of pale bread, even more artisan offerings might be having a detrimental effect on your health.
It comes after the World Health Organization has warned about the dangers of red and processed meats, while ham has been classed as a cancer-causing carcinogen. There's awkward timing as the Trump administration recently revamped its dietary guidelines to put a focus on red meat and fats, although it's good news that it has highlighted the dangers of ultra-processed foods that might also be a lunchtime favorite.
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For those looking to cut out these dangers and look for a supposedly healthier option, one health expert has told USA Today what alternatives we should be looking for. Dietician and Nutrition Editor Natalie Rizzo explained how it should be relatively easy to swap out ham and other processed deli meats, reiterating that meat is "one of the best sources of concentrated protein."
A single serving of meat can provide over 20 grams of protein, while it's also generally a good source of B12 and iron.
On the flip side of this, some meats are particularly high in saturated fat. You should be getting just 10% of your daily calories from saturated fat.
Ditching deli meats, Rizzo suggested going for boneless, skinless chicken breast. Even though it might not be tantalising your taste buds, a 3.5-ounce serving has 23g of protein, 2g of fat, and less than 1g of saturated fat.
Whereas chicken thighs and drumsticks are high in protein, they also have around double the fat and more calories than breast. The bad numbers also increase if you eat the skin, although we know many will say that's the best part.
Elsewhere, Rizzo pointed to turkey breast as having almost the same nutrients as chicken, as well as pork tenderloin for being surprisingly lean, with a 3-ounce serving providing 22g of protein.
The World Health Organization's International Agency for Research on Cancer (IARC) now classifies processed meats—such as bacon, ham, sausages, hot dogs, and deli meats—as Group 1 carcinogens, the highest level of evidence for cancer-causing potential in humans. This places them… pic.twitter.com/263o4poQce
— Massimo (@Rainmaker1973) January 14, 2026
Registered dietitian Patricia Bannan previously said: "Pork tenderloin is actually one of the leanest protein sources available — comparable to skinless chicken breast. It’s an excellent choice for people watching their calories while maintaining protein intake.”
Lean beef is an 'incredible' source of heme iron that's easier for our bodies to absorb than iron from non-animal options. Rizzo warned that the saturated fat content of beef varies depending on the cut of meat, telling us to go for 'round' or 'loin' cuts.
The Mayo Clinic says that 3 ounces of top sirloin boasts 25g of protein, 160 calories, and 6g of fat (only 2g being saturated fat). It's best to avoid ribeye steak, which has 23g of protein, 190 calories, but 4g of saturated fat.
Finally, let's not forget about fish. Although not always considered a meat, fattier ones include salmon, tuna, and mackerel, while leaner white fish are cod, mahi mahi, and halibut.
Rizzo concludes by reminding us that you can get your protein from non-meat sources like eggs, nuts and seeds, tofu, and whole grains.
Importantly, you should be seeking your protein from a variety of sources.
