Check Fat Content

Turkey tends to be the standard go-to healthy lunch meat, and this is because it is low in saturated fat. But you can't eat turkey all the time otherwise you'll get sick of it. Beef, ham, salami and bacon often have high amounts of saturated fat. But always read the labels. Often, chicken and some pork products have lower saturated fat levels. Another option for watching your fat intake is to try vegetarian meats. Once you add condiments like mustard or low-fat mayo, you'll hardly be able to tell the difference.

What are Nitrates and Nitrites?

Sodium nitrate and sodium nitrite are preservatives that are found in many processed meats like bologna, spam, hot dogs and ham. They're added to help preserve the meat's coloring as well as keep the meat fresher longer. More studies are showing that consuming too much of these preservatives can be dangerous to your health, possibly causing cancer and chronic obstructive pulmonary disease, a serious lung condition seen primarily in smokers. While consuming a limited amount may not be damaging, nitrates and nitrites are found in other foods as well, so it's probably best to try and reduce your intake of these preservatives.

Check Sodium Levels

Be sure to read the label of any deli meat you intend to purchase closely. Cold cuts like sausage, salami and bacon tend to be the worst culprits here. It's not unusual to find some meats that contain up to a 25 percent of your daily value of sodium in a single serving. Even some of the low-fat options like turkey and chicken can have high sodium levels. Look for deli meats that are marked specifically as low-sodium, or you can also visit the deli counter at your local grocery store for even more low-sodium options.

Good-bye processed meats

If you want to eat the healthiest meats, it's best to cut-out all processed meats like salami, bologna, liverwurst, and pepperoni. These meats are often highest in fat and have extremely high sodium levels, making them less-than-desirable as the basis for a healthy sandwich.