Healthy alternatives to ham

We know that ham is a lunch staple for many families. However, Cancer Council recommends that we try to avoid processed meats like ham because of their link with increasing the risk of bowel and stomach cancer. Bowel cancer is one of the most common cancers in Australia.

Processed meats include ham, devon, bacon, salami, frankfurts, prosciutto and some sausages such as cabanossi and kransky.

To reduce your cancer risk, eat processed meat occasionally. 

Instead of using ham or other processed meats on sandwiches, wraps and salads try:

• Chicken with skin removed
• Canned tuna or salmon
• Plain or curried eggs
• Hummus
• Cheese
• Leftover home-cooked meat such as slices of roast beef or lamb
• Home cooked rissoles

Instead of using ham or other processed meats on pizzas try:

• Chicken
• Vegetables such as mushrooms, eggplant, tomato, capsicum
• Adding extra flavour with smoked paprika or chilli
• Try our easy pizza and pizza muffins recipes

Instead of packing salami or cabanossi as snacks try:

• Cheese and crackers
• Easy savoury muffins
• Dips and vegetable sticks
• Mediterranean scrolls – there is also a video showing how to make them

All our recipes are free from processed meat – take a look now. 

TIP: Look at the ingredients list and avoid meat that contains nitrates or nitrites (additives 249, 250, 251 or 252).

There is an increasing range of ‘natural’ hams and bacon with no added preservatives or nitrites/nitrates. These products are still high in salt so should only be eaten occasionally.

Read more about meat and cancer.

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website