Nutrition
As a leader in Canada’s poultry industry, Granny’s is not only committed to providing consumers with high-quality chicken and turkey products, we are continually seeking innovative ways to improve the many nutritional benefits that poultry offers.
Smart grocery shopping
A little planning goes a long way when it comes to grocery shopping. Throughout the week, keep a running list of items you need to purchase and never head to the store without your list. Try limiting your shopping to the perimeter of the store where you’ll find more fresh food choices and of course, never shop when you are hungry.
Produce (vegetables and fruit):
- aim for variety and choose whole fruits and vegetables as often as possible
- vegetables and fruits are low in fat and high in fibre and loaded with cancer and heart disease fighting antioxidants
- make your cart as colourful as possible
- include items from each color group: orange, red, green, blue and purple
- purchase fresh in season produce and items grown locally when available
- remember frozen is often as nutritious as fresh
Poultry, fish, meat and alternatives:
- choose 2 to 3 servings of poultry or lean meats per day, keeping in mind that a serving size should equal the palm of your hand
- select chicken and turkey breast or extra lean ground beef
- lean choices for beef or pork are labelled as “round” or “loin”.
- when choosing deli meats select lean options like chicken or turkey breast, ham or lean sliced beef
- limit salami, bologna, wieners, loaves and canned meats as these are generally higher in fat and sodium
- try to include fish on your menu plan 1-2 times per week. Choices like salmon, trout and mackerel contain omega-3 fat that helps to maintain heart health
- incorporate legumes (peas, beans & lentils) more often into your diet. They’re high in protein, fibre & low in fat
- include small amounts of nuts and nut butters (peanut butter) in your diet. They contain protein and heart healthy oils.
Milk and milk products:
- choose 2-4 low fat servings daily
- % M.F. (Milk Fat) and % B.F. (Butter Fat) tell you the amount of fat in a dairy product
- choose milk and yogurt with 2% M.F. or less
- choose brick cheeses with 20% M.F. or less
- choose low fat cream cheese and sour cream more often
- select omega-3 fortified milk products, such as yogurt and cheese
- in recipes, replace cream with evaporated skim milk. In baking, use buttermilk instead of 2% or homogenized milk
Grains:
- choose a minimum of 5 servings per day. One serving = 1 slice of bread, ½ cup cooked cereal or ½ cup cooked pasta or rice, or the size of your fist
- aim for 25-35 grams of fibre per day
Fats and oils:
- look for foods labelled as low fat
- when a label says cholesterol free the food will be low in cholesterol and animal fat, but it may still be loaded with vegetable fat, hydrogenated (trans) fat and calories, animal and vegetable fat both have the same number of calories
