Dear Lesley: is bacon that bad?

I am happy that you have found my content helpful. You are most welcome! 

In my opinion, a diet can be considered healthy even with the inclusion of pork bacon. I assume you are talking about pork bacon. If you are not, my apologies.

It is important to be aware of all the same things you would monitor with other packaged foods and some fresh foods when choosing to eat bacon. For example, you would want to become familiar with the EWG’s 2022 Shopper’s Guide to Pesticides in Produce™ to aid in making a healthier choice to reduce pesticide exposure when purchasing fresh foods. As with all processed and packaged foods, you want to read the ingredient list. Keep in mind the shorter the ingredient list, the better. You should be able to recognize and pronounce the items listed in the ingredient list. Something else to consider when selecting a quality bacon, choose a brand that has favorable production practices. You do not want to purchase a packaged item from a brand with a lot of fillers, additives, and synthetic ingredients.

When eating bacon:
• Monitor your sodium intake. Make sure that you are aware of the serving size and try not to exceed the recommended serving suggestion. Also, know the total amount of sodium you should have daily.
• Monitor how you cook the bacon. Do not cook bacon on high heat for long periods of time.
• Know your individual nutritional needs. An alternative to pork bacon does not automatically mean healthier. Turkey bacon may be lower in calories, but one person may need more fat than another person. Remember that nutrition is not one size fit all. Choose a bacon product that aligns with your dietary preferences and has the total fat, calories, and protein content to meet your needs.

Tips for including bacon in your diet in moderation:
• Cut one serving into smaller pieces prior to cooking. If you are making 2 slices of bacon for a sandwich or wrap, cut the 2 slices into 4-6 pieces and layer the sandwich or wrap with the smaller pieces. I find that this helps spread the flavor throughout and helps with managing portions. We can eat with our eyes sometimes, especially for foods we really like.
• Use half of a serving for topping potatoes, roasted vegetables such as Brussels sprouts, and salads. Cook 1 slice of bacon after chopping it up into small pieces and sprinkle the smaller pieces throughout the dish. Since a limited portion has been chopped and cooked, you are less likely to eat an excessive amount.
• Cook bacon in various ways other than frying on high heat. Beans cooked with bacon is a combination I grew up eating. When cooking bacon with beans, do not add additional oil or too much salt to keep it on a healthier side. A benefit to cooking beans and bacon together is that the dish will cook low, slow, and in moisture (i.e., water).

I am not saying that it is okay to deep fry and wrap everything in bacon nor am I saying top all your food and desserts with bacon.  What I am saying is that as a meat eater who likes bacon, choose a quality bacon, do not eat bacon excessively, and be mindful of how you prepare the bacon. Although I do not condemn eating bacon, I do not support eating bacon in excess or eating it too frequently. You may not have to give up your favorite food, but you will have to be more intentional with your selection process and meal planning to maintain a healthy diet.