The charcuterie board is often unanimous around the table. However, behind hams, sausages and sausages there are also health issues that come up regularly. According to a video published on Instagram by Jeanne, dietitian-nutritionist, a few simple habits allow you to limit the risks while continuing to enjoy yourself.
Why the amount of cold meats consumed matters
The main benchmark to remember concerns quantity. Current recommendations recommend not exceeding 150 grams of cold meats per week in order to reduce the risks associated with excessive consumption, particularly those linked to colorectal cancer. This limit also corresponds to the advice disseminated by the National Nutrition and Health Program (PNNS).
In her video, Jeanne recommends: “My first tip, and I think the most important, choose it without nitrite and with a short list of ingredients.“
This vigilance is explained by the recurring concerns around nitrites and their involvement in the formation of certain compounds potentially harmful to the body. Several health organizations also recommend limiting the consumption of cold meats and favoring products containing fewer additives.
How to create a more balanced plate with cold meats
Reducing your consumption does not necessarily mean completely eliminating cold meats. The idea is rather to integrate it into a more complete meal.
The specialist suggests in particular accompanying it with foods rich in fiber and nutrients. For example, she cites a “lentil salad” Who “eats very well cold“, an easy solution to prepare during the summer period.
Legumes provide a double benefit: they contain vegetable proteins while promoting satiety thanks to their richness in fiber. The expert thus recalls that “in 200 g of cooked lentils, we will find approximately 12 to 15 grams of fiber.“
What alternatives to cold meats for proteins?
Protein doesn’t just come from processed meats.
Lentils, chickpeas and dried beans are interesting options for varying meals. Eggs, fish and dairy products also help diversify protein intake throughout the week. These alternatives are also among the recommendations of the French health authorities.
For the expert, the objective above all remains a balanced diet. As she points out in her video: “A balanced plate, even with a sausage“.