School lunches are the bane of any parents’ weekday morning routine. Some people make them the night before or even freeze mini pizzas or meat pies on Sunday to have on hand all week for lunches.
The goal is to find quick and easy solutions. Some examples are mandarin oranges, mini quiches that can be made ahead of time, snack packs with crackers and cheese, and the classic ham sandwich.
On the other hand, the Cancer Council says that ham and other processed meats can raise your risk of stomach and bowel cancer.
A statement from the Cancer Council said, “We know that ham is a lunchbox staple for many families. However, the Cancer Council recommends that we limit or avoid processed meats because they are linked to increasing the risk of bowel and stomach cancer.”
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Ham is a popular type of cured and processed meat that many adults enjoy As a parent, you may be wondering if it is safe and healthy to introduce ham to your toddler’s diet. The answer is not completely straightforward, as there are both benefits and potential drawbacks of feeding ham to little ones In this article, we will explore the key considerations around toddlers and ham to help you make an informed decision for your child.
The Nutritional Benefits of Ham for Toddlers
The main advantage of ham for toddlers is that it provides high-quality protein. Protein is essential for growth and development in young children. A 1-ounce serving of ham contains about 7 grams of protein. Toddlers need about 2-4 ounces of meat and meat alternates like beans daily, so ham can help fulfill this requirement.
In addition to protein, ham contains other nutrients like:
- Iron: Important for blood cell formation and preventing anemia.
- Zinc: Supports immune system function.
- Vitamin B6: Helps the body metabolize proteins and carbohydrates.
- Thiamin: An energy-producing B vitamin.
- Selenium: Has antioxidant properties.
The nutritional value of ham makes it a good occasional addition to a toddler’s diet, as long as precautions are taken (see below) It provides dense nutrition in a format most kids enjoy
Concerns About Sodium and Other Additives
While ham offers protein and other nutrients, there are some potential downsides as well. The main concern with ham for toddlers is its high sodium content. Processed ham is very high in sodium due to salt being used to cure it.
For example a 1-ounce serving of regular sliced ham contains about 350 mg of sodium. The daily recommended sodium intake for toddlers is just 1000-1500 mg. So just one or two slices of deli ham delivers a large portion of their allotted sodium for the whole day. Too much sodium can be harmful to young children and lead to high blood pressure.
In addition to sodium, other additives like nitrates, nitrites, and preservatives are sometimes used to process and preserve ham. There are ongoing health concerns around how these additives impact humans when consumed regularly over time.
Safety Precautions With Deli and Lunch Meats
Feeding your toddler fresh ham you cook at home yourself is ideal, as this avoids excess sodium and additives. However, for convenience many parents buy pre-packaged sliced ham or lunch meats. With deli-style meats, there are a few precautions to take:
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Limit portion size: Stick to 1-2 ounces of ham at a meal, and do not serve it every day. The American Academy of Pediatrics recommends limiting processed meats to no more than twice per week.
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Read labels: Check the Nutrition Facts panel and avoid products with excess sodium. Look for lower-sodium ham options when possible.
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Use before expiration date: Don’t take a chance on spoiled meat making your child sick—toss expired ham.
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Refrigerate promptly: Keep deli meats chilled at 40°F or below and use within 3-5 days of opening. Discard sooner if any foul odor or sliminess develops.
Following basic food safety practices when handling and serving ham can help reduce risks.
Healthy Ways to Serve Ham to Toddlers
When preparing ham for your toddler at home, here are some healthy serving ideas:
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Chop or shred ham finely into small pieces your child can manage.
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Combine diced ham with scrambled eggs or an omelet for added protein.
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Roll up ham and cheese slices together for an easy toddler roll-up.
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Mix chopped ham into macaroni and cheese or pasta dishes.
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Add ham pieces to toddler-friendly soups or casseroles.
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Use ham in a breakfast hash with potatoes and veggies.
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Stuff ham slices into a whole wheat pita pocket with veggies.
Getting creative with how you serve ham can help your child get comfortable with the new flavor and texture.
The Bottom Line
Ham can be a healthy source of protein and nutrition for toddlers when parents take some basic precautions:
- Serve ham in moderation, no more than 1-2 times per week.
- Limit portion sizes to 1-2 ounces.
- Read labels and select lower-sodium products.
- Follow food safety guidelines carefully.
- Introduce ham gradually, chopped finely at first.
- Combine ham with vegetables and whole grains for balanced nutrition.
By thoughtfully incorporating ham as part of a varied toddler diet, you can provide the benefits while minimizing any potential downsides. Pay attention to your child’s individual tolerance as you expand their food horizons. With the right approach, ham can be a great occasional addition to help your tot get the protein their growing body needs.
Cancer Council recommends limiting processed meats
Processed meats include bacon, salami, prosciutto, ham, devon, cabanossi and kransky, and all of them are on the council’s “bad list”.
“In NSW, 10% of kids eat processed meats every day, and 50% eat them once or twice a week.” ”.
The Australian Dietary Guidelines say that these foods, like cookies and cakes, are optional and should only be eaten once in a while.
If we can’t put processed meats in our kids’ lunch boxes, what else can we put in them? Here are some ideas for sandwich and wrap fillings:
- BBQ chicken with the skin removed
- Canned tuna or salmon
- Boiled eggs
- Hummus
- Cheese
- Leftover home-cooked meat such as slices of roast
- Home-cooked rissoles
Kids eating Ham Sandwich
FAQ
Can toddlers eat cooked ham?
Can my 1 year old have deli ham?
Can a 1 year old eat honey baked ham?
What meat can toddlers eat?
Can a baby eat a ham?
Heating deli meat, prosciutto, and other cured meat until steaming can reduce the risk of illness; just let it cool before serving to baby. Wait until after the first birthday to offer ham that contains honey, due to the risk of infant botulism. Ham refers to the upper portion of a pig’s hind leg.
Is ham good for someone with diabetes?
No. Ham, like other processed meats, is not a healthy food for anyone and should not be consumed often due to its high content of chemical additives.
Can babies eat ham (honey-free)?
Babies can have ham (honey-free) as soon as they’re ready to start solids as long as it’s safely prepared. Like other cuts of pork, ham offers plenty of the nutrients babies need, including protein, zinc, choline, and vitamins B6 and B12. While ham can be high in sodium, it is not a cause for concern as part of a balanced diet.
Can a baby eat ham & sausage at home?
I’d rather see you add seasonings and marinades at home where you can control the amount you put in. Avoid all processed meats, such as bacon, ham, hot dogs, and sausages (unless homemade), as they’re very high in sodium and nitrites/nitrates, which increases the risk of cancer, and honestly, is not needed in a baby’s diet.