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Yahoo
6 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.
CBC
4 days ago
- Health
- CBC
Major overhaul ordered for group that sets Canada's cancer screening guidelines
Social Sharing A major overhaul is expected of the national body that issues Canada's cancer screening guidelines. The changes were ordered by the federal health minister, following an external review of the Task Force on Preventive Health Care. The task force is an arm's-length panel set up by the federal government to publish national guidelines for family doctors, advising them on when to send their patients for routine screenings of various illnesses, including common cancers. But the panel has been criticized for years for failing to fully take in expert advice, using outdated research and being too slow to update its guidelines. Many of the task force's recommendations are over a decade old. "Those cancer screenings translate into survival," said Dr. Anna Wilkinson, an Ottawa family physician who helps care for cancer patients. "We know that technology and medical science changes so rapidly," she said. "We're not keeping pace and that's impacting people's health." The health minister suspended the task force's work last year and ordered the review, after it came under mounting scrutiny for continuing to recommend routine breast cancer screening only start at 50 years of age. That guideline flew in the face of evidence that screening should start at 40 — advice supported by the Canadian Cancer Society and already implemented in several provincial breast screening programs. The cancer most commonly diagnosed in Canadians aged 30 to 49 is now breast cancer. "We know that we're seeing more and more early-age onset of breast cancer," Wilkinson said. "We need to have guidelines that are in line with those changes." A 'pressing need' The review calls on the task force to be more accountable and transparent, streamline and speed up its guideline updates and ensure experts are consulted, citing a "pressing need to modernize its approach." The task force has been criticized for other recommendations, including cervical, prostate and lung cancer screening. Its guidelines on cervical cancer, for example, haven't been updated since 2013, and recommend against screening for HPV, the virus that causes cervical cancer. The U.K. and Australia replaced Pap tests with HPV screening in 2016 and 2017, respectively, because HPV can be detected much sooner. Wilkinson said she's hopeful the major changes to how the task force operates will save lives, especially since many primary care physicians are trained to use those guidelines when deciding to refer their patients for tests. Her own research found Canadian women who lived in provinces where breast cancer screening started at 40 had a better chance of surviving than those who were screened in their 50s. Early screening would have changed the life of Carolyn Holland. At 43, she discovered lumps in her breasts. By that point, the cancer had spread so aggressively that she needed chemotherapy, radiation and a double mastectomy. A mammogram could have caught her cancer sooner, but she had never had one. Her family physician was following the task force guidelines that said she didn't need a routine screening until 50. "Had my cancer been caught earlier with mammography at 40, my treatment and outcome would have been drastically different," Holland said. In a statement, the task force said it looks forward to helping bring about the changes, which will "bolster the task force's credibility," adding that its work is "internationally known for its rigorous evidence-based guidelines." "The recommendations in this report are not only about modernizing the approach but about ensuring that preventive health care remains responsive to evolving scientific evidence, inclusive of diverse perspectives, adaptable to real-world delivery settings and to local public health priorities," the statement reads.
CTV News
7 days ago
- Sport
- CTV News
Coldwater native takes on record-breaking trek across Canada for cancer
Ben Sweet is looking to raise money for cancer by cycling across Canada in record time. Last fall, Ben Sweet didn't just win the 24-hour North American Championship for Ultra Distance, he did it in record time. Now, the Coldwater area native is looking to raise money for cancer by cycling across Canada. Sweet says he can travel the 5,800 kilometers across the county in eleven days, that time would be almost three days faster than the existing record. He hopes to raise 30,000 dollars for the Canadian Cancer Society in honor of his big trek. His inspiration is fueled by his hero Terry Fox. Sweet says he's trained hard for this journey that could take a big toll on his body. 'The 16 to 18 hours I'm going to spend on the bike a day is going to be roughly 15,000 calories a day just to try and break even, and even that is probably not going to be enough in the long term, so yes it's a massive challenge that I've really been looking forward to take on," says Sweet. Sweet plans on leaving for the big bike ride in mid-July. He plans on starting in Vancouver and finishing up in Halifax.
Hamilton Spectator
13-06-2025
- Health
- Hamilton Spectator
Health screening task force to relaunch next spring after report calls for reform
OTTAWA - The health minister is hoping to relaunch a federal task force responsible for providing health screening guidelines next spring, after an expert report said there is a pressing need for reform. The Task Force for Preventive Health Care provides clinical guidelines for primary care providers on screening and prevention measures for cancer and other diseases. The group came under fire in May 2024 for rejecting expert advice to lower the age for breast cancer screening. It maintained that routine breast cancer screening should start at age 50 and end after age 74, though it said younger women could seek a mammogram after weighing the risks and benefits of early screening. Experts and the Canadian Cancer Society had called for the minimum screening age to be lowered to 40. A number of provinces are already funding screening for women between the ages of 40 and 50. Mark Holland, the health minister at the time, called for the expert review last October and suspended the task force's work in early March while the review was underway. Health Minister Marjorie Michel said in a statement Friday that she's asked the public health agency to immediately begin work on implementing the report's recommendations, and to ensure the modernized task force is fully operational by next April. The expert report said the task force needs a clear mandate and should become an external advisory body with transparent governance and accountable processes. It calls for guidelines to be developed in co-ordination with provincial and territorial programs. It said health agencies, professional associations, specialist societies and the private sector all issue their own guidelines, creating uncertainty for health providers and patients alike. The report said the expert panel 'heard concerns that physicians with expertise in diagnosing and managing specific diseases were not consistently included in the task force's work' and called for greater engagement with subject matter experts. It also recommends changes to the membership of the task force itself. It said the Public Health Agency of Canada 'should launch open and transparent calls for nominations and conduct targeted outreach to engage professional, academic and community organizations identifying candidates from diverse backgrounds.' The report got positive reactions from advocacy groups, including the Canadian Cancer Society, which said it was pleased to see its recommendations included. 'This report reflects opportunities raised by many caring people and organizations who all share a common goal of making Canadians healthier and we're very hopeful for the future,' said the society's CEO Andrea Seale in a statement. Seale said the task force has a backlog of outdated guidelines that must be addressed and it's up to the government to ensure the reforms happen promptly. Dense Breasts Canada, an advocacy group that has been calling for revisions to the national breast cancer screening guidelines for years, said the expert panel's report is good news. 'The expert panel's recommendations set out a new direction for developing screening guidelines which reflect the latest evidence and are responsive to the needs of Canadians from all backgrounds,' said the group's executive director Jennie Dale, who made a presentation to the external review panel. The report said the task force should gradually adopt a 'living guidelines model' that responds continuously to new research findings. 'The COVID-19 pandemic demonstrated the importance of timely, evidence-based updates and highlighted the value of real-time synthesis and international collaboration in adapting to rapidly changing conditions and evidence,' the report said. Dr. Anna Wilkinson, an oncologist at the Ottawa Hospital, said in a media statement that by 'calling for formal expert involvement, the integration of diverse and evolving evidence, equitable care and ongoing evaluation,' the report paves the way for 'agile, 'living' guidelines that keep pace with scientific advancements.' This report by The Canadian Press was first published June 13, 2025. Error! Sorry, there was an error processing your request. There was a problem with the recaptcha. Please try again. You may unsubscribe at any time. By signing up, you agree to our terms of use and privacy policy . This site is protected by reCAPTCHA and the Google privacy policy and terms of service apply. Want more of the latest from us? Sign up for more at our newsletter page .
Yahoo
13-06-2025
- Health
- Yahoo
Trade bill could trigger 'race to the bottom' in health standards, health groups warn
OTTAWA — Anti-smoking groups are warning the Carney government that its legislation to eliminate interprovincial trade barriers could undermine health standards unless it's amended to add new safeguards. The legislation, which the governing Liberals intend to push quickly through the House of Commons next week, looks to do two things — break down interprovincial barriers to trade and labour mobility and speed up approvals for major industrial projects, such as mines, ports and pipelines. The bill would allow provincial standards to displace federal ones to make it easier to sell Canadian-made goods within the country. But Rob Cunningham, senior policy analyst at the Canadian Cancer Society, said the current wording could lead to unintended consequences since provincial rules are sometimes weaker. He warns that, for example, it could prompt the return of products banned by federal regulation, such as those containing asbestos. "There's a federal measure banning asbestos in products, but provinces allow up to a certain per cent of asbestos in products," he said. "So that would mean that despite asbestos being banned in products for some years now, you could have asbestos return to products. That's not good." He also suggested the legislation could give tobacco companies space to bring back menthol or flavoured cigarettes, something that "shouldn't be happening." Cunningham said the bill should be changed to exempt federal health and environment standards and noted multilateral trade agreements typically contain such clauses. 'We are worried the tobacco (and) vape industry could take advantage of a less strict provincial standard to erode a stronger federal regulation that is protecting the health of Canadians across the country,' said Manuel Arango, vice-president of policy and advocacy at the Heart and Stroke Foundation. Ottawa could still create an exception for health through regulations after the bill is passed. It has not yet indicated it will do so. Cynthia Callard, head of Physicians for a Smoke-Free Canada, said she worries about the bill being rushed through Parliament since the devil "will likely be in the details in the regulations." "If these are not well constructed, there is a decided risk of health protection becoming collateral damage of a push for greater economic activity," she said. "Provincial and federal governments share jurisdiction for (health and environmental) issues, which is why it is important that there is a legal shield against a race to the bottom when it comes to protective regulations. I do not see this in the bill." The Bloc Québécois, NDP and Green Party are accusing Prime Minister Mark Carney's government of trying to ram the bill through Parliament too quickly without sufficient study. Carney promised to eliminate federal policies that act as a barrier to interprovincial trade by Canada Day. The Liberal government has not yet responded to requests for comment. On Friday, Intergovernmental Affairs Minister Dominic LeBlanc laid out the economic case for the trade aspects of the bill during debate in the House of Commons. He said the bill will remove "useless costs" and "regulatory confusion" that "hobble Canadians' ability to trade, connect and work wherever opportunity calls across our country." 'If a good is produced in compliance with provincial standards, it can move throughout the entire country without again having to go up against federal standards,' he said. He pointed to various levels of energy efficiency requirements that can stop products from being sold across provincial lines. He said an Ontario-made product that meets the province's "stringent energy efficiency requirements" could still be blocked from being sold in Quebec or Manitoba if it also does not meet federal standards. This report by The Canadian Press was first published June 13, 2025. Kyle Duggan, The Canadian Press Sign in to access your portfolio
