FOOD GUIDES OF CANADA AND TURKEY

Differences Ranking of the product groups are different in both food guides. Although grain products are the most important group in Canada’s Food Guide, it is the least important group in Turkey’s Food Guide. In a similar manner, milk products are the most important group in Turkey’s Food Guide but it has the third rank in Canada’s Food Guide. And, serving sizes per day are different in each country. Similarities In both guides, fat doesn’t have significant importance. Both of the countries use same measures (metric and household measures). Water and physical activities are not shown in graphics of the countries.

LENTILS

Lentils (cooked) 1 cup (198 g) Nutrients % World’s Healthiest Food Rating Calories = 230 Molybdenum 330 Excellent A mineral but not known very well. It supports liver detoxification, and antioxidant. And connects tissue development. Folate 90 Excellent A form of vitamin B and helps the body to produce new cells. Also, it supports nervous system. It is especially important for pregnant women (600 micrograms). Fiber 63 Very GoodHelps to stabilize blood sugar levels and helps to prevent digestive disorders such as I.B.S. Copper 59 Very Good Plays a role in cancer prevention, helps prevent free radical damage, supports immune system and prevent bone disease like osteoporosis. Phosphorous 51 Very GoodWorks with calcium for healthy bones and teeth. Manganese 59 Very Good Plays a role in bone production, blood sugar control and protection against free radical damage. Iron 37 Good Helps red blood cells carry oxygen throughout the body. It is important in pregnancy and menstruating period. Protein 36 Good Lentils are better protein than beef or poultry. They have low calories and not contain saturated fat and cholesterol. Especially it is a good choice for vegetarian. Vitamin B1 28 Good Promotes energy production, supports nervous system, improves brain function and helps eye health. Pantothenic Acid (B5) 25 Good Helps to produce energy, works to decrease stress and improves hemoglobin levels in the body. Zinc 23 Good A powerful antioxidant and helps to prevent cancer. Also, affects hormone production and boost immune function. Potassium 21 GoodBalances chemicals in our bodies, and controls blood pressure levels. Vitamin B6 21 GoodImportant in producing red blood cells. Helps brain and nervous system. If the vitamin B6 is low in the diet of people, the risk of depression is getting higher.

FRESH APRICOTSDRIED APRICOTS

Apricot (fresh) 1 whole (35 g) Nutrient % World’s Healthiest Food Rating Calories = 17 Vitamin C 5 Good A natural antioxidant. Helps the body against infectious and harmful free radicals. Builds healthy teeth and blood vessels. Vitamin A 4 Good Protect eyesight from aging related damage and helps bones, teeth, and skin. Potassium 3 Good Apricots are high in potassium content. Balances chemicals in our bodies, and controls blood pressure levels. Copper 3 Good Plays a role in cancer prevention, helps prevent free radical damage, support immune system and prevent bone disease like osteoporosis. Fiber 3 Good Helps to stabilize blood sugar levels and helps to prevent digestive disorders such as I.B.S.

SUNFLOWER SEEDS

Sunflower seeds (dried) 0.25 cup (35 g) Nutrient % World’s Healthiest Food Rating Calories = 204 Vitamin E 82 Excellent Plays a very important role in prevention of cardiovascular disease and protects skin from cell damage. Also, helps to decrease the menopause problems in women (hot flashes). It also protects the skin from U.V. radiation. Copper 70 Very Good Plays a role in cancer prevention, helps prevent free radical damage, support immune system and prevent bone disease like osteoporosis. Vitamin B1 43 Very Good Promotes energy production, supports nervous system, improves brain function and helps eye health. Manganese 34 Good Plays a role in bone production, blood sugar control and protection against free radical damage. Selenium 34 Good A mineral that is used to eliminate abnormal cells and supports normal thyroid function. Phosphorus 33 Good Works with calcium for healthy bones and teeth. Magnesium 28 Good Helps to reduce the severity of asthma, and decrease migraine headaches. It counterbalances with Calcium, thus keeps nerves and muscles relaxed. Vitamin B6 28 Good Important in producing red blood cells. Helps brain and nervous system. If the vitamin B6 is low in the diet of people, the risk of depression is getting higher. Folate 20 Good A form of vitamin B and helps the body to produce new cells. Also, it supports nervous system. It is especially important for pregnant women (600 micrograms). Vitamin B3 18 Good Useful in energy production and antioxidant protection.

WHEAT BULGUR

Wheat Bulgur (cooked) 1 cup (182 g) Nutrient % World’s Healthiest Food Rating Calories = 151 Manganese 55 Very Good Plays a role in bone production, blood sugar control and protection against free radical damage. Fiber 33 Very Good Helps to stabilize blood sugar levels and helps to prevent digestive disorders such as I.B.S. Copper 16 Good Plays a role in cancer prevention, helps prevent free radical damage, support immune system and prevent bone disease like osteoporosis. Magnesium 15 Good Helps to reduce the severity of asthma, and decrease migraine headaches. It counterbalances with Calcium, thus keeps nerves and muscles relaxed. Pantothenic Acid 13 Good Very useful source for producing energy and building beneficial fats for storage. Iron 10 Good Helps red blood cells carry oxygen throughout the body. It is important in pregnancy and menstruating period. Vitamin B3 9 Good Useful in energy production and antioxidant protection. Vitamin B6 8 Good Important in producing red blood cells. Helps brain and nervous system. If the vitamin B6 is low in the diet of people, the risk of depression is getting higher.

FRESH FIGS DRIED FIGS

Figs (fresh) 1 medium (50 g) Nutrient % World’s Healthiest Food Rating Calories = 37 Fiber 6 Good Helps to stabilize blood sugar levels and helps to prevent digestive disorders such as I.B.S. Vitamin B6 4 Good Important in producing red blood cells. Helps brain and nervous system. If the vitamin B6 is low in the diet of people, the risk of depression is getting higher. Copper 3 Good Plays a role in cancer prevention, helps prevent free radical damage, support immune system and prevent bone disease like osteoporosis. Manganese 3 Good Plays a role in bone production, blood sugar control and protection against free radical damage. Potassium 3 Good Balances chemicals in our bodies, and controls blood pressure levels. Pantothenic Acid 3 Good Very useful source for producing energy and building beneficial fats for storage. A 100 g serving of dried figs 249 calories3.3 gr protein0.9 gr fat69 gr carbohydrate5.6 gr fiber A 100 g serving of fresh figs 80 calories1.3 gr protein0.3 gr fat20.3 gr carbohydrate2.2 gr fiber

SIMIT – with sesame seeds SESAME SEEDS

TAHINI and PEKMEZ

Sesame Seeds (dried) 0.25 cup (36 g) Nutrient % World’s Healthiest Food Rating Calories = 206 Copper 163 Excellent Plays a role in cancer prevention, helps prevent free radical damage, support immune system and prevent bone disease like osteoporosis. Manganese 45 Very Good Plays a role in bone production, blood sugar control and protection against free radical damage. Calcium 35 Good Critical nutrient for strong bones and healthy teeth. Also it is important for nerve and muscle function. Phosphorus 32 Good Works with calcium for healthy bones and teeth. Magnesium 32 Good Helps to reduce the severity of asthma, and decrease migraine headaches. It counterbalances with Calcium, thus keeps nerves and muscles relaxed. Iron 29 Good Helps red blood cells carry oxygen throughout the body. It is important in pregnancy and menstruating period. Zinc 25 Good A powerful antioxidant and helps to prevent cancer. Also, affects hormone production and boost immune function. Molybdenum 24 Good A mineral but not known very well. It supports liver, detoxification, and antioxidant. And connects tissue development. Vitamin B1 23 Good Promotes energy production, supports nervous system, improves brain function and helps eye health. Selenium 23 Good A mineral that is used to eliminate abnormal cells and supports normal thyroid function. Fiber 17 Good Helps to stabilize blood sugar levels and helps to prevent digestive disorders such as I.B.S.

THANK YOU! Ayse Tekin