1. Health and Nutrition by Guillit Amakobe Canada and Kenya's Health Food Guide Comparison Kenya is a multiracial society, the majority of people comprising native ethnic groups. The rest of the population is Asian, Arab, and European. The official languages of Kenya are Swahili and English. Traditional Kenyan foods reflect the many different lifestyles of the various groups in the country. Most Kenyan dishes are filling and inexpensive to make.

2. 1.Canada and Kenya Health Food Guide Chart Canada

3. 2. (a) Kidney beans Kidney Beans Nutrients%Benefits;Calories = 225 Molybdenum295 Protect the body from candida growth, expels toxins (candida yeast) from liver. Folate58 Helps the body to produce new cells, including blood cells. Copper45 Helps in proper growth, energy production and reduces cholesterol. Fiber42 Helps in digestion and lowers blood cholesterol. Manganese38 Lower risks of epilepsy,inflammation & sprains and boosts body metabolism & thyroid function etc. Phosphorus35 Works with calcium for healthy bones. Protein31 Builds muscle Vitamin B123 Helps prevent heart ailment & ingestion. Iron22 Helps red blood cells carry oxygen in the body. Potassium20 Balances chemical & controls blood pressure. Magnesium19 Protects bones,keeps muscle& nerves working well

4. Kale Nutrients%Benefits; Calories = 36% Vitamin K 180 Helps blood to clot, lowers risks of osteoporosis (bones),bleeding,atherosclerosis(heart attack/stroke Vitamin A98 helps eyesight,bones,teeth & skin. Vitamin C71 Builds healthy gums & blood vessel;fight disease & infection Manganese27 Lower risks of epilepsy,inflammation & sprains and boosts body metabolism & thyroid function etc. Copper22 Helps in proper growth, energy production and reduces cholesterol. Vitamin B611 Beneficial in treating menstrual disorders, piles,diabetes & motion sickness Fiber10 Helps in digestion and lowers blood cholesterol. Calcium, Omega-3fats 9595 Builds strong bones & teeth Helps lower risk of heart disease. Potassium, Iron 8787 Balances chemical & controls blood pressure. Helps red blood cells carry oxygen in the body. Vitamin E, Folate (Vit B) 7474 Improves blood circulation and slows down ageing Helps the body production of new cells, blood cells. Vitamin B2, Magnesium 7676 Reduce risk of heart ailments, diabetes & migraine Protects bones,keeps muscle& nerves working well Vitamin B1, Vitamin B3 6464 Prevents damage to the lens of the eye (cataracts). Helps treat skin ailments and anemia. Protein, Phosphorus 6565 Builds muscles. Works with calcium for healthy bones

5. Potatoes Nutrients %Benefits; Calories = 161% Vitamin B632 Beneficial in treating menstrual disorders, piles,diabetes & motion sickness Potassium26 Balances chemical & controls blood pressure. Copper22 Helps in proper growth, energy production and reduces cholesterol. Vitamin C22 Builds healthy gums & blood vessel;fight disease & infection Manganese19 Lower risks of epilepsy,inflammation & sprains and boosts body metabolism & thyroid function etc. Phosphorus17 Works with calcium for healthy bones Fiber15 Helps in digestion and lowers blood cholesterol. Vitamin B315 Helps treat skin ailments and anemia. Pantothenic acids (Vit B5) 13 Relieves stress and reduces graying of hair

6. 2. (c) My Cultural Food; Ugali Ugali Nutrients%Benefits; Calories = 0 Phosphorous8 Works with calcium for healthy bones. Vitamin B38 Helps treat skin ailment and anemia Manganese7 Lower risks of epilepsy, inflammation & sprains, and boosts body metabolism & thyroid function etc. Fiber7 Helps in digestion and lowers blood cholesterol. Vitamin B66 Beneficial in treating menstrual disorders, piles,diabetes & motion sickness

7. Banana Nutrients%Benefits; Calories = 105% Vitamin B625Beneficial in treating menstrual disorders, piles,diabetes & motion sickness Manganese16Lower risks of epilepsy, inflammation & sprains, and boosts body metabolism & thyroid function etc. Vitamin C14Builds healthy gums & blood vessel;fight disease & infection Potassium12Balances chemical & controls blood pressure Fiber12Helps in digestion and lowers blood cholesterol. Copper10Helps in proper growth, energy production and reduces cholesterol. Biotin (Vitamin B7) 10Improves metabolism and helps treat skin disoders.

8. Igokho; Chicken/kuku Igohko, Pasture- Raised (Chicken ) Nutrients%Benefits; Calories 187% Vitamin B397 Helps treat skin ailment and anemia Protein70 Builds muscle Selenium57 protect heart diseases, boost immune system,reduce inflammation, prevent cancer,boost hair,& hormones balance Vitamin B640 Beneficial in treating menstrual disorders, piles, diabetes & motion sickenss Phosphorous37 Works with calcium for healthy bones Choline23 Helps in reducing memory loss, respiratory health, prevents cancer, stimulate appetite etc Pantothenic Acid (vit B5) 22Relieves stress and reduces graying of hair Vitamin B1216 Provides relief from symptoms of anemia, liver and kidney disorders.

9. Sukuma wiki; Kale/ Collard Greens Sukuma wiki Nutrients%Benefits; Calories = 36% Vitamin K 180 Helps blood to clot, lowers risks of osteoporosis (bones),bleeding,atherosclerosis(heart attack/stroke Vitamin A98 helps eyesight,bones,teeth & skin. Vitamin C71 Builds healthy gums & blood vessel;fight disease & infection Manganese27 Lower risks of epilepsy,inflammation & sprains and boosts body metabolism & thyroid function etc. Copper22 Helps in proper growth, energy production and reduces cholesterol. Vitamin B611 Beneficial in treating menstrual disorders, piles,diabetes & motion sickness Fiber10 Helps in digestion and lowers blood cholesterol. Calcium, Omega-3fats 9595 Builds strong bones & teeth Helps lower risk of heart disease. Potassium, Iron 8787 Balances chemical & controls blood pressure. Helps red blood cells carry oxygen in the body. Vitamin E, Folate (Vit B) 7474 Improves blood circulation and slows down ageing Helps the body production of new cells, blood cells. Vitamin B2, Magnesium 7676 Reduce risk of heart ailments, diabetes & migraine Protects bones,keeps muscle& nerves working well Vitamin B1, Vitamin B3 6464 Prevents damage to the lens of the eye (cataracts). Helps treat skin ailments and anemia. Protein, Phosphorus 6565 Builds muscles. Works with calcium for healthy bones

10. Multicultural Food Variety in Kenya. Matoke Platain Banana Stew MadaziIrio (mashed peas and potatoes) Nyama Choma(grilled meat) Githeri (bean and corn)

11. Thank you Meat stew Pilau(Spiced Rice)