Did you know that 2 slices (2 oz) of Domestic Ham only have 60 calories? That's right, ham can be a low-calorie meat choice for your meals. However, it's not just about the calories. There are many other factors that make ham a great food option.

Ham is a good source of protein, vitamins, and minerals such as thiamin, zinc, and selenium. It's a convenient and versatile meat option that can be enjoyed in various forms.

In this article, we'll explore the health benefits of ham, its nutritional value, different forms of ham, and the best ways to enjoy it.

Health Benefits of Ham

Ham provides high-quality protein that is important for building and repairing tissues in the body. It also contains iron and zinc, which are essential for maintaining a healthy immune system. The B vitamins found in ham, such as thiamin, riboflavin, and niacin, are important for converting food into energy and supporting brain and nervous system function. In addition, ham contains selenium, a mineral that has been linked to a reduced risk of cancer and heart disease.

Nutritional Value of Ham

calories: 60 Protein: 10g Fat: 2g

Different Forms of Ham

1. Baked Ham: A classic holiday dish that is baked and often glazed with a sweet sauce. 2. Ham Steaks: Thick slices of ham that are pan-fried or grilled and often served for breakfast or dinner. 3. Ham Slices: Thinly sliced ham that is perfect for sandwiches, salads, and snacking.

Ham as a Protein Source

1. Ham and Egg Breakfast Sandwich: Layer a slice of ham and a fried egg on a whole wheat English muffin. 2. Ham and Vegetable Omelet: Add diced ham, peppers, onions, and spinach to your omelet for a protein-packed breakfast. 3. Ham and Bean Soup: Use ham hocks or diced ham to add protein to your favorite bean soup recipe.

Ham for Weight Management

1. Low in calories: A 2 oz serving of ham only has 60 calories, making it a low-calorie meat choice. 2. High in Protein: Protein can help you feel full and satisfied, which can prevent overeating and snacking throughout the day. 3. Versatile: Ham can be enjoyed in many different forms, such as sliced ham, ham steaks, and ham cubes, making it a convenient and easy food option for weight management.

Ham and Sodium Intake

1. Choose Low-Sodium Options: Look for ham products that are labeled 'low-sodium' or 'reduced-sodium.' 2. Watch Your Portions: Stick to a 2 oz serving size of ham to manage your sodium intake. 3. Pair with Low-Sodium Foods: Pair your ham with low-sodium sides, such as fresh fruit or vegetables, to balance out your meal.

Ham as a Breakfast Choice

1. Ham and Cheese Omelet: Add diced ham and shredded cheese to your omelet for a filling breakfast. 2. Ham and Veggie Scramble: Saute diced ham with onions, peppers, and spinach for a flavorful breakfast scramble. 3. Ham and Egg Breakfast Sandwich: Layer a slice of ham and a fried egg on a whole wheat English muffin for an easy breakfast on-the-go.

Ham and Sandwiches

1. Classic Ham and Cheese: Layer sliced ham and your favorite cheese on whole wheat bread for a classic sandwich. 2. Ham and Veggie Wrap: Wrap diced ham, cucumbers, tomatoes, lettuce, and hummus in a whole wheat tortilla for a healthy lunch. 3. Grilled Ham and Cheese: Grill sliced ham and cheese on sourdough bread for a hot and melty sandwich.

Ham as a Snack

1. Ham and Cheese Roll-Ups: Roll sliced ham and cheese together for a protein-packed snack. 2. Ham and Apple Slices: Pair sliced ham with apple slices for a sweet and salty snack. 3. Ham and Crackers: Top whole wheat crackers with sliced ham and hummus for a crunchy and satisfying snack.

Ham as a Salad Topper

1. Cobb Salad: Add sliced ham to a classic Cobb salad with romaine lettuce, hard-boiled eggs, avocado, bacon, and blue cheese. 2. Chef Salad: Top a bed of mixed greens with sliced ham, turkey, cheese, tomatoes, and cucumbers for a satisfying salad. 3. Ham and Bean Salad: Mix diced ham with black beans, corn, tomatoes, and cilantro for a flavorful and protein-packed salad.