Latest news with #CanadianGrocery
Yahoo
10 hours ago
- Health
- Yahoo
10 best and worst deli meats you can buy at grocery stores in Canada, ranked by a nutrition coach: Turkey breast, ham, roast beef and other popular meats
Deli meats are a convenient go-to for lunches, charcuterie boards and grab-and-go snacks. Some are lean, protein-packed choices that make lunch a little easier. Others are heavy on sodium and saturated fat, with a side of added preservatives. For Canadians navigating the deli counter, it's worth learning the difference between a healthy pick and an ultra-processed one. Health Canada classified deli meats as highly processed foods, and for good reason. Many varieties are packed with salt and preservatives, which have been linked to increased risks of heart disease and colorectal cancer. That doesn't mean you have to give them up entirely, but it does make it important to choose wisely regarding which options deserve a regular spot in your rotation. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. As a nutrition coach, I know consistently eating balanced meals sometimes means choosing convenience. Deli meats are a super quick source of protein that can help people create more nutritious meals when they're short on time. Here, I've ranked 10 of the most common deli meats found in Canadian grocery stores — like turkey breast, ham, roast beef and Canadian-style bacon — using nutritional breakdowns and official health recommendations to give you a clear picture of what you can safely add to your cart and what might be worth rethinking. Processed meat has been under scrutiny for years. In 2015, the World Health Organization classified processed meats (like bacon, ham and bologna) as Group 1 carcinogens, meaning there's sufficient evidence linking them to colorectal cancer. In response, the Canadian Cancer Society recommended limiting red and processed meat to three servings or fewer per week. But that doesn't mean you have to cut out deli meats completely. You can enjoy them occasionally as part of a balanced diet, especially if you choose leaner, lower-sodium options. The key is to read labels carefully and prioritize minimally processed sources of protein whenever possible. You should also keep an eye on portion sizes to limit your overall exposure to high sodium and fat in processed meats. Health Canada uses 56 g as the serving size for sliced meats like turkey, chicken, ham, and roast beef, which is about two slices of typically sized deli meats. Claims you see on the front of deli meat packaging like "natural," "nitrate-free" or "artisan" aren't regulated in Canada. Instead, check the Nutrition Facts table and ingredients list. Here's what to aim for: Protein: At least 8 to 10 g per 56 g serving Sodium: Preferably under 500 mg per serving (Canada's recommended sodium limit is 2,300 mg/day) Fat: Lean options will have 2 g or less per serving Ingredient list: Shorter is better. Look for real cuts of meat ("turkey breast" or "top round") over vague blends ("mechanically separated meats"). To create this list, I started with Canada's most common and popular deli-style meats — turkey, chicken, ham and roast beef — and added a few popular extras like prosciutto, back bacon and Montreal smoked meat. Each meat was ranked using: Nutrition per 56 g serving: Protein, fat and sodium Processing level: Is it oven-roasted, cured, smoked or ultra-processed? Health guidelines: from Health Canada, Heart & Stroke Foundation and the Canadian Cancer Society Health Canada recommended limiting highly processed foods and keeping sodium intake under 2,300 mg per day. The Canadian Cancer Society also advised eating no more than three servings of red or processed meat per week. These guidelines shaped the cutoff points I used in this ranking. Per 56 g (about two slices): Calories: 56 Protein: 12 g Fat: 0.3 g (Saturated: 0.06 g) Sodium: 431 mg Carbohydrates: 1.1 g Turkey is a popular protein (Canadians spent about $466 million on turkey in 2024). It's lean, relatively low in fat and delivers a decent protein hit per serving. The ultra-lean turkey option from Schneider's is low in fat and sugar, high in protein and made with straightforward ingredients. Its sodium is moderate compared to most deli options. For health-conscious shoppers, this is a consistent front-runner. Per 56 g (about three slices): Calories: 56 Protein: 9 g Fat: 1.4 g (Saturated: 0.35 g) Sodium: 438 mg Carbohydrates: 0.9 g Chicken is the most popular meat in Canada by a landslide, but hasn't been a top choice as a deli meat until more recently. Chicken is a great deli option since it's more nutritionally balanced than other cuts. Olymel's version is nitrite-free, sans preservatives and contains solid lean protein, minimal fat and moderate sodium. It's a reliable choice if you want to avoid preservatives, and its flavour is neutral enough to include in sandwiches or wraps. Per 56 g (about eight to nine slices): Calories: 58 Protein: 12 g Fat: 1.1 g (Saturated: 0.6 g) Sodium: 464 mg Carbohydrates: 1.1 g Red meat has a bad rap, and while it's best to limit your overall intake, lean cuts will give you a hefty serving of protein with minimal fat, plus iron and vitamin B12. A grocery store staple, Maple Leaf's Natural Selections Roast Beef, is gluten- and nitrite-free, made from natural ingredients and has a clean, lean protein profile. With about 12 grams of protein and just over 1 gram of fat per serving, it'll help keep you full with moderate sodium. Per 56 g (about four slices): Calories: 56 Protein: 11g Fat: 2g (Saturated: 0.6g) Sodium: 481mg Carbohydrates: 0g Pork-based deli meats like ham and salami are the most popular type in Canada, but they can also be higher in fat and sodium. One exception is lean ham, including Olymel's smoked black forest version, which is nitrite-free, gluten-free and made with natural ingredients. At just 2 g of fat and 11 g of protein per serving, it's leaner than many traditional ham products, but sodium is moderate at around 20 per cent of the daily value. Keep in mind, even lean ham varieties can add up in sodium, so limit servings to once per week or swap in turkey to stretch your intake. Per 56 g (about three to four slices): Calories: 47 Protein: 9 g Fat: 0.6 g (Saturated: 0 g) Sodium: 455 mg Carbohydrates: 1.2 g (Sugars: 1.2 g) Ziggy's, which is a Loblaw brand, makes a smoked turkey that is extra lean and decently high in protein. It would make a killer sandwich paired with veggies and honey mustard on high-fibre bread. But sodium is still an issue at 20 per cent of your daily recommended amount in a 56 g serving. Choose this for extra flavour once in a while, but for more frequent bites, substitute lower-sodium cooked turkey. Per 56 g: Calories: 59 Protein: 8 g Fat: 2 g (Saturated: 0.66 g) Sodium: 421mmg Carbohydrates: 2 g (Sugars: 1 g) Peameal bacon — what non-Canadians ironically call Canadian bacon — is a leaner alternative to traditional bacon, and Lou's version holds up relatively well. It's low in fat and calories, but sodium still climbs to nearly 30 per cent of the daily limit in a single serving, which is 85 g (two slices), according to the package. Stick closer to a 56 g serving, or go with a single slice to limit your sodium intake. Per 56 g (about two slices): Calories: 61 Protein: 8 g Fat: 3 g (Saturated: 1 g) Sodium: 479 mg Carbohydrates: 1 g No Canadian deli meat list would be complete without Montreal-style smoked meat, used to make the classic sandwich on whole grain rye with mustard or paired with sauerkraut and Swiss cheese in a Reuben. M&M Food Market Montreal Smoked Meat gets high praise from customers for its tenderness and authentic flavour. Although it's not overly salty and less processed than salami and many cured meats, it's still moderately high in fat and sodium. It has a decent amount of protein from lean brisket, but its preparation means it's best positioned midway in the list as an occasional protein swap for sandwiches or charcuterie. Per 56 g: Calories: 78 Protein: 10 g Fat: 4 g (Saturated: 2 g) Sodium: 493 mg Carbohydrates: 0.6 g (Sugars: 0.6 g) Traditional kolbassa can be pretty fatty, but this European-style lean ham version from Piller's is higher in protein with moderate fat. The sodium content is respectable for a ham product, but it nearly hits 20 per cent of the daily limit with just 493 g in a 56 g serving (the package serving suggestion is 100 g with 880 mg sodium). The ingredient list is traditional, though it includes nitrates. Try pairing a small portion with extra veggies to balance sodium intake. Per 56 g (about three to four slices): Calories: 134 Protein: 16 g Fat: 8 g (Saturated: 3 g) Sodium: 986 mg Carbohydrates: 1 g (Sugars: 0 g) San Daniele is a brand owned by Ontario-based company Sofina Foods, which makes a range of authentic Italian charcuterie meats. This juniper-scented smoked prosciutto is rich in flavour, blending Italian salt-curing with Central European smoking. It's high in sodium, though — nearly 1,000 mg per 56 g serving — and moderately fatty. A little goes a long way, making it better suited to charcuterie boards in small portions (the package suggests 30 g) with fresh fruit, greens or whole grains to balance the saltiness. Per 56 g (about 10 to 11 slices): Calories: 224 Protein: 15 g Fat: 17 g (Saturated: 6.5 g) Sodium: 653 mg Carbohydrates 1.9 g (Sugars: 0 g) For a deli salami, this German-style option from Schneider's edges out other brands with its higher protein and slightly less sodium content than other brands. Still, it's high in fat and saturated fat, which places it near the bottom of the health rankings. Enjoy this one occasionally or pair it in small amounts (the suggested serving size is 30 g) with high-fiber, low-sodium ingredients like whole grain crackers or crisp vegetables.
Yahoo
18 hours ago
- Health
- Yahoo
8 healthy, dietitian-approved cooking hacks that'll save you $100s on your grocery bill
With grocery prices hitting Canadian wallets harder than ever, eating healthy can feel like a luxury. But registered dietitian Andy De Santis says you don't need to spend a fortune to eat well. From shopping in-season produce to utilizing canned foods in your recipes, it's possible to cut food costs while still getting key nutrients. Below, check out eight smart strategies that'll slash your grocery bill without sacrificing nutrition. Forget the myth that frozen produce is nutritionally inferior. It's often just as good as fresh, and in some cases, better. Fruits and vegetables are typically frozen at peak ripeness when they're most nutritious. De Santis notes that "frozen blueberries are even higher in nutritional value than fresh blueberries. When blueberries are frozen, it puts a stressor on them and increases their anthocyanins." This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. Anthocyanins are powerful antioxidants that give berries their deep colour and help fight inflammation. Frozen produce is also typically more cost-effective than fresh versions, especially when fresh berries are out of season. Plus, frozen produce lasts for months without spoiling. Don't get caught up in the fresh vs. canned food debate when you're trying to eat well on a budget. While fresh and frozen both have their place, canned foods deserve a spot in your healthy, economical diet too. "When it comes to fresh, frozen and canned produce, there is not one clear winner," explains De Santis. "For example, eating canned artichoke, which may have added sodium, is always better than eating no artichoke." When you're ready to shop, timing your fresh produce purchases can lead to major savings. When produce is in season, it's more fresh and less expensive because supply is plentiful. Load up on corn and tomatoes in summer, then apples and squash in fall. Check local flyers each week for seasonal deals. Local farmers' markets often offer the best deals on in-season produce, especially near closing time. De Santis recommends also recommends shopping produce that's affordable any time of the year. "Green bananas are an affordable fruit that are available year round," he says. They contain resistant starch which is very good for your gut bacteria." When you need affordable meat protein, don't overlook the prepared foods section. "Rotisserie chicken may be a better value than raw chicken," says De Santis. "Often rotisserie chickens are used to draw customers in, so stores price them lower. The chicken may also be cooked closer to its expiry date, which extends its shelf life." Plus, you eliminate prep time and cooking energy costs. Many stores also discount rotisserie chickens near closing time. While you're filling your cart with seasonal finds, don't overlook the power of smart brand choices. Generic brands provide the same quality as name brands — often at significantly lower prices. Focus on non-perishable items like oats, brown rice, flour and spices. "If you are truly on a budget, also skip organic and specialty items like wild fish," advises De Santis. "The priority should be eating enough fruits and vegetables, regardless of whether they're organic.' Beans, peas, chickpeas and lentils are incredibly economical and nutritious. Fibre-rich legumes will give you the biggest bang for your buck," explains De Santis. "Even adding a half a cup of beans to your meals can significantly increase your fibre intake." Add beans to soups, salads and grain bowls for an affordable protein boost that increases fibre and keeps you feeling full longer. Some of the healthiest foods are also the most budget-friendly. These nutritional powerhouses deliver maximum vitamins and minerals without breaking the bank. For vegetables, focus on year-round staples. "Carrots are an affordable vegetable that are rich in vitamin A," notes De Santis. Meanwhile, sweet potatoes provide beta-carotene, potassium and fibre at a great value. Green cabbage delivers vitamin C and vitamin K, and one head can stretch across several meals in soups, stir-fries or coleslaw. Don't overlook eggs, which offer complete protein at affordable prices — at least in Canada. De Santis also recommends sunflower seeds as an affordable source of healthy fats and protein. Planning your meals ahead of time is one of the most effective ways to cut grocery costs and reduce food waste. But De Santis has a surprising tip: shop more frequently, not less. "Go grocery shopping more often," he says. "You are more likely to have the ingredients you need on-hand to make healthy meals." But there's a catch: you have to go to the store with a plan. He says to start by planning three to four meals weekly, check what ingredients you already have, then shop only for what you need. The bottom line? Eating well doesn't have to drain your bank account. With these expert-backed strategies, you can make nutritious meals and keep money in your pocket.
