The Food We Eat in Canada: From “Junk” Food to Organic

To address the question, “What food to eat in Canada?”, we will first explore the grocery stores where Canadians shop, then examine the quality of the food available, and finally delve into popular dining out venues.

Canada, celebrated for its rich mosaic of cultures, presents a diverse and vibrant food scene that reflects its multicultural population. This variety offers an array of food experiences unique to Canada, making the culinary landscape both exciting and distinct.

For newcomers and visitors, the journey through Canada’s food landscape can be both exhilarating and somewhat overwhelming. The country’s food scene ranges from bustling farmers’ markets and specialty health stores that offer organic produce to convenience stores and fast-food restaurants filled with “junk” food. Gaining an understanding of what type of food to eat in Canada can help immigrants make healthier food choices while indulging in the country’s rich culinary diversity.

This guide is designed to illuminate what new Canadians and visitors can expect to find in stores, discuss the quality of food available, provide insights on where to find quality food, what to look for, and what to avoid, seamlessly navigating through the Canadian food experience.

Canadians have a variety of options for purchasing food, reflecting the country’s diverse consumer preferences and lifestyles.

From traditional supermarkets to local farmers’ markets, each shopping venue offers its own set of benefits, catering to different needs and tastes.

Here’s an overview of where Canadians typically buy food:

Supermarkets and grocery stores are the most common places where Canadians shop for food, offering a wide range of products from fresh produce to frozen foods, meats, and pantry staples. Major chains like Loblaws, Sobeys, and Metro are found across the country, providing convenience and a broad selection.

They provide one-stop shopping for a wide variety of food and household items, loyalty programs, and frequent sales.

Choosing where to shop for quality food is as important as selecting the food itself. While many stores offer a wide range of products, certain types of shopping venues might not consistently provide the quality or variety of nutritious options that health-conscious consumers are seeking.

Here’s a list of places on where you might want to think twice before shopping for quality food:

While dollar stores can offer significant savings, their food products often lean towards non-perishable, highly processed items with long shelf lives. Fresh produce, if available, is limited, and the quality of perishable goods might not match that of a dedicated grocery store. The quality of food can also be a concern, as some items might be close to their expiration dates or of lower quality. Additionally, these are not “dollar” stores, as many items can cost two, three, four, or even five dollars.

Regrettably, amid soaring food prices, modest pensions, and steep housing and utility expenses across Ontario and Canada, numerous individuals turn to dollar stores for groceries, emphasizing the importance of every penny.

While there are thousands of items available in the grocery stores in Canada, organic and local produce represents a cornerstone for individuals aiming to adopt a healthier and more sustainable lifestyle.

Fresh fruits and vegetables, whole grains, lean meats, and some dairy products with the organic labels and certifications can also guide you towards healthier choices. Unfortunately, these products often come at higher prices.

Here is what to look for when buying groceries in Canada.

What It Stands For: The Non-GMO Project is a nonprofit organization dedicated to building and preserving non-GMO (genetically modified organism) food supply. It offers verification for products made according to rigorous best practices for GMO avoidance.

Why It Matters: Some consumers choose to avoid GMOs due to concerns about environmental impacts, pesticide use, and the desire to support traditional farming practices. The Non-GMO Project label helps consumers identify products that meet these standards.

Free-Range: This label often applies to poultry that has been given access to the outdoors, allowing birds to engage in natural behaviors. It is particularly relevant for egg production and chicken meat.

Free-Run: Free-run also applies to poultry, mainly indicating that birds are free to roam indoors. They have more space than those in conventional housing systems but may not have outdoor access.

Why They Matter: These labels are important for animal welfare, as they ensure livestock are raised in conditions that allow for natural behaviors. Many consumers believe that better animal welfare leads to higher quality and healthier products.

What It Stands For: Grass-fed labels indicate that the livestock was fed a natural diet of grass, rather than grains or feed. It can apply to beef, dairy products, and other livestock.

Why It Matters: Grass-fed animals often have a different nutritional profile in their meat and milk, including higher levels of omega-3 fatty acids and antioxidants. Additionally, grass-fed farming can have environmental benefits, such as improved soil health and reduced greenhouse gas emissions.

What It Stands For: Fair Trade certification ensures that producers in developing countries are paid fair prices for their products, contributing to sustainable livelihoods and communities.

Why It Matters: While not directly related to the nutritional content of food, Fair Trade supports ethical consumption. It ensures that products like coffee, chocolate, and bananas are produced under fair conditions, promoting social and economic equity.

What It Stands For: The MSC Certified label applies to seafood and indicates that it comes from a fishery that has been independently assessed for its impact on wild fish populations and the environment.

Why It Matters: Overfishing is a major global issue. Choosing MSC Certified seafood helps support sustainable fishing practices that ensure fish populations and ecosystems remain healthy for future generations.

Unfortunately, when discussing popular food to eat in Canada, we often highlight healthy options, but when hunger strikes, we tend to choose unhealthy options like hot dogs, burgers, chicken fingers, candies, pop, and others. These are ubiquitous, more affordable, and, due to various additives, quite tasty, making them hard to resist.

Often called “junk” food, these items are high in sugars, sodium, artificial additives, trans fats, modified milk ingredients, modified palm oil, modified corn starch, and ingredients with names that are often unpronounceable.

These items are also found abundantly in snack aisles, frozen sections, and even among some dairy and meat products, making it essential to read labels carefully to avoid these health traps.

Below are several examples of processed foods commonly found in Canadian supermarkets, accompanied by explanations of why they might be considered less healthy choices:

• Soda Drinks (e.g., Coca-Cola, Sprite): These beverages are high in added sugars, such as glucose and fructose, which can contribute to obesity, type 2 diabetes, and dental problems. They offer no nutritional value and are often associated with negative health outcomes when consumed in excess.
• Packaged Snacks (e.g., potato chips, candy bars): Loaded with unhealthy fats, added sugars, and high levels of sodium, these snacks can be addictive and lead to overconsumption, contributing to heart disease, weight gain, and high blood pressure.
• Frozen Meals (e.g., ready-made pizzas, TV dinners): Although convenient, they’re frequently high in sodium, preservatives, and artificial flavors, which can increase the risk of chronic diseases. Many also contain trans fats, known to raise bad cholesterol levels.
• Processed Meats (e.g., hot dogs, bacon, deli meats): These are often preserved with nitrates or nitrites, which have been linked to an increased risk of cancer when consumed regularly. They’re also high in saturated fats and sodium.
• White Bread: Made with refined flour, white bread lacks the fiber and nutrients found in whole grain alternatives. It can lead to blood sugar spikes due to its high glycemic index.
• Breakfast Cereals: Many are marketed as healthy but are actually high in added sugars and refined grains. They can be deceptive, as the lack of fiber and protein doesn’t sustain energy throughout the morning.
• Instant Noodles: A staple for those seeking a quick meal, but they’re typically high in sodium, saturated fats, and contain preservatives like monosodium glutamate (MSG), which can affect health negatively if consumed frequently.
• Margarine: Some types of margarine are made with partially hydrogenated oils, a source of trans fats, which are harmful to heart health. While newer formulations are improved, reading labels is crucial to avoid trans fats.
• Flavored Yogurts: Often perceived as a healthy snack, many flavored yogurts are high in added sugars. Opting for plain yogurt and adding fresh fruit can be a healthier alternative.
• Energy Drinks: High in caffeine and sugars, energy drinks can lead to increased heart rate, high blood pressure, and sleep disturbances. They may also contain other stimulants that aren’t recommended for regular consumption.

In addition to the aforementioned unhealthy food choices, artificial sweeteners are arguably the worst. Here is a list of those found in almost any food item, from candies to ketchup, which should be avoided if you aim to stay healthy.

• Aspartame: Found in many diet sodas, low-calorie and sugar-free products, aspartame is a widely used artificial sweetener. While approved by health authorities like the FDA, concerns have been raised about its potential links to headaches, dizziness, and in some studies, an increased risk of certain cancers, though conclusive evidence is lacking. Some individuals may be sensitive to aspartame, experiencing allergic reactions or neurological effects.
• Sucralose (Splenda): Another popular artificial sweetener, sucralose is often used because it doesn’t contribute calories to the diet. However, research has suggested that it may have potential effects on insulin sensitivity and gut bacteria, though more research is needed to fully understand its long-term health impacts.
• Saccharin (Sweet’N Low): One of the oldest artificial sweeteners, saccharin has been linked to the development of bladder cancer in rodent studies. Although subsequent studies in humans have provided insufficient evidence to deem it carcinogenic, the debate over its safety continues.
• Sorbitol and Other Sugar Alcohols: Sorbitol, xylitol, and erythritol are sugar alcohols used as sweeteners in many sugar-free products. While they have fewer calories than sugar, consuming them in large amounts can lead to digestive issues, such as bloating, gas, and diarrhea, due to their incomplete absorption in the intestine.

For a comprehensive look at food choices across Canada, it’s important to recognize the country’s culinary diversity, starting with its beloved traditional dishes. Among the most popular foods in Canada are the savory delights of poutine, the sweet richness of maple syrup, the comforting taste of butter tarts, and the unique crunch of Montreal-style bagels, each beloved by Canadians and food enthusiasts alike.

Moving from these traditional favorites to the broader dining landscape, Canada’s food scene also includes popular fast food chains often associated with high-calorie, high-fat, and high-sugar menu options. While these chains provide convenience and budget-friendly choices, their offerings, if consumed regularly, might not align with a health-conscious lifestyle.

• McDonald’s: Known for burgers and fries, high in calories and saturated fats.
• Burger King: Similar to McDonald’s, with a focus on flame-grilled burgers.
• Taco Bell: Offers Mexican-inspired fast food, often high in sodium and calories.
• Wendy’s: Known for burgers, fries, and frosties, with similar nutritional concerns.
• KFC: Specializes in fried chicken, high in calories and trans fats.
• Pizza Hut: Offers pizzas that can be high in calories, fats, and sodium.
• Dairy Queen: Best known for ice cream and fast food, high in sugar and fat.
• Subway: Offers sandwiches that can be healthier but depend heavily on the choice of ingredients and condiments.
• Tim Hortons: Popular for coffee, doughnuts, and sandwiches, often high in sugars and refined carbs.
• A&W: Offers burgers and root beer, with some menu items high in saturated fats.
• Arby’s: Known for roast beef sandwiches, high in sodium and saturated fats.
• Domino’s Pizza: Another popular pizza chain, with many offerings high in calories and sodium.
• Little Caesars: Known for pizza, particularly their “Hot-N-Ready” options, high in calories and sodium.
• Popeyes: Offers fried chicken and seafood, often high in calories and fats.
• Harvey’s: Canadian burger chain, where customization can lead to higher calorie meals.

In various events across Canada, certain foods have become synonymous with celebration, convenience, and communal enjoyment. These foods often cater to large crowds, offer ease of eating without the need for formal dining settings, and have universal appeal.

Here’s a look at some of the most popular food in Canada, found at different events and why they’re favored:

Hot Dogs at Sports Events: Hot dogs are a staple at sports events, from baseball games to hockey matches. They’re easy to eat in the stands, relatively inexpensive, and can be customized with a variety of toppings to suit different tastes. Their longstanding tradition at ballparks and arenas makes them almost a part of the game-day experience.

Pizza at Parties and Casual Gatherings: Pizza’s versatility and wide appeal make it a go-to choice for parties, casual gatherings, and meetings. It’s easily shareable, can accommodate a range of dietary preferences (with various toppings, crusts, and even gluten-free options), and is readily available for delivery, making it convenient for hosts.

Barbecue at Outdoor and Community Events: BBQ foods, including burgers, grilled chicken, and ribs, are popular at outdoor events, community gatherings, and cookouts. Barbecuing is not just about the food; it’s a communal cooking activity that brings people together. The smoky flavors and the versatility to cater to both meat lovers and vegetarians (with grilled vegetables and plant-based options) add to its appeal.

Ice Cream at Festivals and Fairs: Ice cream and frozen treats are favorites at summer festivals, fairs, and beach events. They offer a sweet respite from the heat, with countless flavors and forms (cones, sandwiches, bars) to delight both children and adults.

Popcorn at Movie Theaters: Popcorn is synonymous with movie-watching, a tradition that extends beyond the home to cinemas everywhere. It’s a light, relatively inexpensive snack that’s easy to share and eat without distracting from the screen. The aroma of freshly popped popcorn also enhances the overall movie-going experience.

Nachos at Bars and Casual Dining: Nachos are a popular choice in bars and casual dining spots, especially as a shared appetizer during games or social outings. They’re customizable with various toppings, from jalapeños to cheese and meats, catering to diverse palates.

Sushi at Social Events and Receptions: Sushi has gained popularity at social events and receptions as a sophisticated yet accessible option. It’s seen as a healthier choice, with bite-sized servings perfect for mingling and socializing. The variety of sushi caters to different dietary preferences, including vegetarian options.

Cupcakes and Doughnuts at Celebrations: Cupcakes and doughnuts are favored for their convenience as individual servings, eliminating the need for cutting and serving. They also offer a canvas for creative decoration, aligning with event themes or color schemes.

Holiday Meals: Turkey is the centerpiece of Canadian Thanksgiving in October and Christmas celebrations in December. A roast turkey served with stuffing (often featuring breadcrumbs, sage, and sausage or dried fruits), cranberry sauce, mashed potatoes, gravy, and seasonal vegetables.

For new Canadians, understanding and navigating the food landscape is key to maintaining a healthy lifestyle while enjoying the diverse culinary offerings of Canada. By knowing where to shop and what to look for, immigrants can enjoy the best of Canadian food, from fresh, organic produce to the rich diversity of foods from around the world. Making informed food choices not only contributes to personal health but also supports the broader community and environment.

When shopping for groceries, it’s important to read labels carefully. Look for items with short ingredient lists, minimal added sugars, low sodium levels, and no trans fats. Opting for whole, minimally processed foods is generally a healthier choice. Additionally, understanding the impact of genetically modified organisms (GMOs) and choosing non-GMO or organic options when possible can also be part of making informed food choices, depending on personal preferences and values.