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title: Why swap ham for chicken in kids’ lunchboxes
description: why swap ham for chicken in lunchboxes
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---

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# Why swap ham for chicken in kids’ lunchboxes

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- March 20, 2026

![Suzanne Burke](https://marketing.bodysaysyay.com.au/hubfs/circle%20portrait2%202.png)

[Suzanne Burke](https://marketing.bodysaysyay.com.au/tips-tricks/author/suzanne-burke)

### **...and what you should know about nitrates & salt**

**Ham sandwiches are a lunchbox classic.** They’re easy. Familiar. Kid-approved.

But over the past few years, I’ve made a simple shift in our house – swapping deli ham for poached chicken or turkey breast.

Not because ham is “bad”. Not because you need to change everything. But because when we understand what’s in processed meats, the swap makes sense. Let’s take a closer look...

#### What Makes Ham a “Processed Meat”?

Ham is considered a **processed meat** because it has been:

- Salted
- Cured
- Smoked
- Or preserved with chemical additives

These processes extend shelf life and improve colour and flavour.

#### Additives to look out for

When you check the ingredient list on ham or deli meats, look for:

- **249 – Potassium nitrite**
- **250 – Sodium nitrite**
- **251 – Sodium nitrate**
- **252 – Potassium nitrate**

#### Why are they used?

- Prevent bacterial growth (including botulism)
- Preserve the pink colour
- Improve flavour
- Extend shelf life

**Without nitrites, ham would look grey – not pink.**

The issue isn’t just that they’re added. It’s what can happen in the body.

#### Nitrates, nitrites & cancer risk

Research shows nitrites used in processed meats can form **nitrosamines** in the stomach.

Nitrosamines are compounds associated with increased cancer risk.

The World Health Organisation classifies processed meats as a Group 1 carcinogen (meaning there is strong evidence of association with cancer, particularly bowel cancer).

Evidence suggests eating 50g of processed meat daily (around two slices of ham) is associated with an 18% increased risk of bowel cancer.

Important context: This is about *long-term, consistent consumption* – not the occasional sandwich. But lunchbox habits do add up over years.

#### What about “No Added Nitrates”?

Some products labelled “no added nitrates” use vegetable-derived nitrates (like celery powder). Chemically, these can behave similarly once consumed. So while marketing may look cleaner, the processing method still matters.

#### The Salt Factor: a bigger everyday concern

Many deli meats are also high in sodium.

#### Australian sodium recommendations:

**Children 4–8 years:** → 600mg per day upper level (3/4 tsp)

**Children 9–13 years:** → 800mg per day upper level (1tsp)

**Adults:** → Suggested dietary target around 2000mg sodium per day (equivalent to 5g salt)

#### For comparison

Processed meats (ham, bacon, deli meats) **700mg+ per 50g serve**

Chicken breast **22mg per 50g serve**

#### The concern?

Many Australian children exceed their sodium recommendations regularly – often from processed foods like bread, sauces and deli meats. Reducing sodium intake supports:

- Cardiovascular health
- Blood pressure regulation
- Long-term disease prevention

#### Why WA Schools are limiting ham

Western Australia’s Healthy Food and Drink Policy has moved processed meats like ham into restricted categories (red) due to sodium and processing concerns. This isn’t about banning sandwiches.

It’s about encouraging less reliance on processed meats in school environments.

#### Why swap to chicken breast?

Here’s what I love about poached chicken:

- Minimal processing
- Naturally lower sodium
- No curing additives
- Excellent protein source
- Easy to batch cook
- Lunchbox-friendly cold

It keeps the role of the food the same – protein in a sandwich – but reduces additive exposure and salt.

#### Easy Lunchbox Swaps

- Ham → Poached chicken breast
- Ham → Turkey breast
- Ham → Leftover roast chicken
- Ham → Lean roast beef (check sodium content)

Try my simple poached chicken recipe [here](https://acrobat.adobe.com/id/urn:aaid:sc:AP:d6f4435f-1510-4716-9924-07e81ef0f6f6)

See my turkey breast swap ideas [here](https://www.instagram.com/p/DKHDIhwqoha/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==)

### This isn’t about fear. It’s about informed choices.

Ham occasionally? Not the end of the world.

Daily, long-term reliance? Worth reconsidering.

Lunchboxes are packed 5 days a week, 40 weeks a year.

**Small swaps make a difference.**

 Blog Post

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 LUNCHBOX RESET

### Want Help Simplifying Lunchboxes?

If you’re trying to reduce ultra-processed foods or reduce additives for your family check out

**The Root Cause Lunchbox Reset**

You’ll learn:

- How to simplify protein swaps
- How to reduce additives without stress
- How to empower kids to pack their own lunches
- How to reduce the mental load

 

[LEARN MORE](https://therootcause.com.au/lbr/#join)

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