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Food Shopping Guide for Refugees

Roxanne Gebler, Tjasa Rednak, Lisa Diekmann

Project of the master programme “International Food Business and Consumer Studies”

University of Applied Sciences Fulda & University of Kassel

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Preface

Dear user! In the year 2015, nearly 1,1 million asylum seekers were registered in Germany (BAMF 2016). Newly arrived refugees are mostly willing to obtain self-reliance and success. However, a limited knowledge of nutrition and a lack of access to culturally familiar food results in a major problem for new arrivals. The project “A Helping Hand for Refugees” developed the present food shopping guide as a tool for communicating relevant information about nutrition and grocery shopping to refugees in Germany. As part of the project, refugees in Witzenhausen were interviewed concern-ing their issues and demands related to grocery shopping and cook-ing. The collected answers have been used for developing this shop-ping guide. The project consists of three university students from the faculty of Nutritional, Food and Consumer Sciences of the University of Applied Science Fulda and the faculty of Organic Agricultural Sci-ences of the University of Kassel in Germany. By using this food shopping guide, you are able to gain essential nutritional knowledge as well as information about existing supermar-kets in Germany, the offered food products including their packaging. Furthermore, the food shopping guide provides a list with important food related vocabularies, to help you to have a better understanding of nutrition, foods, and packaging.

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Declaration of Authorship The “Food Shopping Guide for Refugees” is copyright reserved. However, it is allowed to multiply the guide as a printed version for the purpose of distribution. Furthermore, it is allowed to translate the guide into further languages, in order to reach as many refugees as possible.

A Helping Hand for Refugees © 2016 by Roxanne Gebler, Tjasa Rednak, Lisa Diekmann

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5. European Commission (2015) : Organic Farming. Available online: http://ec.europa.eu/agriculture/organic/organic-farming/index_en.htm, checked on: 10.12.2015.

6. Bundesanstalt für Landwirtschaft und Ernährung (201 5): Bio-

Siegel. Available online: https://www.oekolandbau.de/bio-siegel/, checked on: 10.12.2015.

7. TransFair e.V. (2015) : Home. Available online:

https://www.fairtrade-deutschland.de, checked on: 10.12.2015.

8. Die Verbraucher Initiative e.V. (2015) : Glutenfrei-Symbol. Available online: http://label-online.de/fileadmin/user_upload/labelsurvey/_processed_/csm_Symbolsw_ccc5f8a5f3.jpg, checked on: 10.12.2015.

9. Bäckerei Konditorei Lebküchnerei Düll GmbH (2015) : Lakto-se- und glutenfreie Produkte. Available online: http://www.lebkuchen-nuernberg.com/images/siegel-laktosefrei_id4248.png, checked on: 10.12.2015.

10. Verbraucherzentrale Bundesverband e.V. (vzbv) (2015 ): Label „V“ für vegetarische Produkte. Available online: http://www.lebensmittelklarheit.de/informationen/label-v-fuer-vegetarische-produkte, checked online: 10.12.2015.

11. Verbraucherzentrale Hamburg e.V. (2014) : Nix mit Tieren, aber

gesund. Available online: http://www.vzhh.de/upload/VerbraucherzentraleHamburg/images/ernaehrung/Vegan- Logos.png, checked on: 10.12.2015.

12. Halal Certification Germany (HCG) GmbH (2015) : Halal Certifi-

cation Germany. Available online: http://www.halal-certification.de/s/misc/logo.gif?t=1448059478, checked on: 10.12.2015.

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Table of Content

1 Facts for a Healthy Diet and Lifestyle…………………………... 3

2 German Supermarkets………………………………..………….. 9

3 Useful Tips for Grocery Shopping………………………..……. 12

4 Food Packaging and Labelling……………………………….... 14

5 Important Vocabularies…………………………………………. 21

References…………………………………………………..………… 28

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1 Facts for a Healthy Diet and Lifestyle

The following overview gives you information about a healthy diet and lifestyle. They are important for your health and well-being.

1. Why is a healthy diet important?

• It keeps you and your family physically and mentally healthy

• It gives you and your family more strength for the day

• It makes you feel better

2. What does it mean to eat healthy food?

Eating a variety of the following food groups:

• Vegetables

• Fruits

• Grains

• Protein

• Dairy

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References

Text

Bundesamt für Migration und Flüchtlinge (BAMF) (201 6): 476.649 Asylanträge im Jahr 2015. Available online: http://www.bamf.de/SharedDocs/Meldungen/DE/2016/201610106-asylgeschaeftsstatistik-dezember.html?nn=1367522, checked on: 07.01.2016. Deutsche Gesellschaft für Ernährung e.V. (DGE) (201 6): Energie. Available online: https://www.dge.de/wissenschaft/referenzwerte/energie/, checked on: 15.03.2016.

Pictures 1. Kensfruitmarket (2016) : Home. Available online:

http://www.kensfruitmarket.com/images/img_banner_home.png, checked on 05.01.2016.

2. http://www.andersonfoodhygiene.co.uk/file/2015/03/Allergens.jpg

3. European Food Information Council (EUFIC) (n.d.) : Under-stand the label. Available online: http://www.eufic.org/page/en/page/energy-understand-label/, checked on: 15.12.2015.

4. Calverit (2013) : Auf welche reihe muss ich bei Nährwerttabelle achten. Available online: https://images.gutefrage.net/media/fragen/bilder/auf-welche-reihe-muss-ich-bei-naehrwerttabelle-achten/0_original.jpg?v=1359787123000, checked on: 05.01.2016.

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Special Terms

English German French Serbian Arabic label Etikette étiquette eтикета /

etiketa عالمة

nutritional information

Nährwert-kennzeichnung

informations nutrition-nelles

нутритивна декларација / nutri-tivna deklaracija

المواد الغذائية

allergens Allergene allergènes aлергени/ alergeni

الم��واد المث��������يرةللحس�������اس ي���ة

gluten free glutenfrei sans gluten без глутена / bez glutena

خالي من الجلوتين

lactose free laktosefrei sans lactose без лактозе / bez laktoze

خالي من الالكتوز /الغلوتين

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3. How much should I eat from each food group?

• Eat a lot of vegetables and fruits per day, up to 5 times a day (1/2

of the plate)

• Eat whole grains such as brown rice, whole wheat breads, whole wheat pastas, and cereals such as oatmeal, at least 2 times a day (1/4 of the plate)

• Eat healthy proteins such as beans, seeds, nuts, eggs, seafood, and meat (1/4 of the plate)

• Eat dairy products such as milk, yogurt, cheese, up to 2 servings a day (1 serving = 1 cup = 250 ml)

• Eat healthy plant oils (peanut oil, corn oil, canola oil, olive oil)

• Limit the amount of sugar, fat and salt you consume each day

• If you have a lactose intolerance, draw on lactose free products with a label (see chapter 3)

Milk products strengthen your teeth.

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4. A healthy diet for pregnant women and children

• Pregnant women should mind a healthy diet and must not drink

alcohol or take medications that are harmful for the unborn baby

• Women should feed their babies only breast milk until the age of 5 months or longer and should then introduce solid foods, such as porridge or mashed foods

• Later on, children need the same foods as adults but in smaller portion sizes appropriate for their age

5. Food Storage

• Storing food the right way helps to keep you and your family free

from sickness caused by spoiled food

• Store dairy products, eggs, meats and seafood in the refrigerator

• Store food leftovers in a sealed container in the refrigerator or freezer

6. Food Preparation

• Good hygiene in food preparation helps to keep you and your

family free from sickness caused by spoiled food

• Wash your hands with soap before you cook food or eat food

• Rinse fruits and vegetables with water before eating them

• After preparing food, clean the counters and equipment with soap and water

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Nutritional Terms

English German French Serbian Arabic energy Energie énergie енергетска

вредност / energetska vrednost

طاقة

carbohydrates Kohlenhydrate glucides угљени хидрати / ugljeni hid-rati

اكاربوهيدر ت

sugars Zucker sucres шећери / šećeri

سكر

proteins Eiweiß protéines протеини / proteini

بروتين

fat Fett graisse масти / masti

دهون

saturated fat gesättigte Fettsäuren

gras saturé засићене масти / zasičene masti

الدهون المشبعة

dietary fibre Ballaststoffen fibre alimentaire

дијететска влакна / dijetetska vlakna

األلياف الغذائية

vitamins Vitamine vitamines витамини / vitamini

فيتمينات

minerals Mineralien minéraux минерали/ minerali

المعادن

sodium Natrium sodium натријум / natrijum

الصوديوم

salt Salz sel со / so ملح

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brazil nuts Paranuss noix du brésil

бразилски ораx/ brazilski orah

جوز بارازيلي

pistachio nuts

Pistazie pistaches пистаћ / pistac فستق

macadamia nuts

Macadamia-nüss

noix de macadamia

макадамски орашчић / makadamski oraščic

جوز ماكاداميا

celery Sellerie céleri целер / celer كرفس mustard Senf moutarde сенф / senf خردل sesame seeds

Sesamkörner graines de sésame

сусама / susama سمسم

lupin Lupine lupin лупин / lupin ترمس sulphur dioxide

Schwefel-dioxid

dioxyde de soufre

сумпор диоксид / sumpor dioksid

ثنائي أوكسيد الكبريت

suplhite Sulfit sulfite суплхите / suplhite

تكبريتي

Cooking Processes

English German French Serbian Arabic cooking kochen cuisiner кување /

kuvanje الطهي

boiling kochen bouillir кључање / ključanje

الغلي

steaming dampfen cuire à la vapeur

парење / parenje

الطهي بالبخار

frying braten frire пржење / prženje

القلي

baking backen cuire au four печење / pečenje

الخبز

mixing mischen mélanger мешати / mešati الخلط

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8. Examples of healthy recipes

Stuffed Peppers (Gefüllte Paprika mit Reis und Hack fleisch)

Ingredients: 3 big peppers – red or yellow (Paprika) 400g minced meat (Hackfleisch) 100g / 2 cups rice (Reis) 50 g cheese (Käse) e.g. Cheddarkäse or Feta 1 egg (Ei) olive oil salt and pepper (Salz und Pfeffer) Instructions:

Cook the rice and let it cool down.

Mix minced meat, egg and rice. Add salt, pepper or other spices ac-cording to your own taste.

Remove core from the peppers and cut them in half.

...look at the next page for continued instructions...

7. Physical Activity

• Being physically active helps you to stay healthy

• Try to get at least 30 minutes of physical activity every day (for example: walking, running, riding bicycle)

• Children should get at least 1 hour of physical activity every day (for example: playing in the park or on the playground)

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• Put the mixture of meat, egg and rice into the peppers and put

the cheese on top.

• Put the stuffed peppers in a casserole, dribble a little oil over them and cook it at 180°C for 20-30 minutes.

Enjoy your meal! (Guten Appetit! )

Curry with Brown Rice

Ingredients:

olive oil 1 medium onion 3 cups of water 2 cans chickpeas (Kichererbsen) 5 potatoes 1 tomato 100g fresh spinach 1/2 cup of mild curry sauce or 1 tablespoon curry powder 500g brown rice

Instructions:

Heat olive oil and gently roast diced onions. Add water and heat it up until it starts boiling.

Dice potatoes, tomatoes, chop spinach and add chick-peas (without the liquid from the can) into the boiling water. Cook for 10 min and add mild curry sauce or curry powder. Simmer for 5 more minutes.

Cook brown rice following the instruction on the package and serve it as side dish.

Enjoy your meal! (Guten Appetit! )

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DRINKS water Wasser eau вода / voda ماء juice Saft jus сок / sok عصير tea Tee thé чај / čaj شاي coffee Kaffee café кафа / kafa قهوة Allergenic Foods

English German French Serbian Arabic cereals Getreide céréales житарице /

žitarice حبوب

gluten Gluten gluten глутен / gluten ولتين/جلال الغلوتين

wheat Weizen blé пшеница/pšenica قمح rye Roggen seigle раж / raž حبوب

الجاودارbarley Gerste orge јечам / ječam شعير oats Hafer avoine овас / ovas شوفان spelt Dinkel épeautre пир / pir حنطة kamut Kamut kamut камут / kamut قمح

طورانيcrustaceans Krustentiere crustacés ракови /r akovi قشريات molluscs Weichtiere mollusques мекушци /

mekužci رخويات

eggs Eier œufs jaja بيض fish Fisch poisson риба / riba سمك soybeans Sojabohnen soja соја / soja ولUUUUUف

الصUUUUUUUUوياmilk Milch lait млекo / mleko حليب nuts Nüsse noix ораси / oraci مكسرات peanuts Erdnüsse cacahuètes кикирики / kikiriki فول

سودانيalmonds Almonds amandes бадеми / bademi لوز walnuts Walnüsse noix ораси / oraci

جوز

cashew Kaschunuss noix de cajou

индијски орах / indijski orah

كاشو

pecan nuts Pecannuss noix de pécan

пекан орах / pekan orah

جوز البقان

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carrot Mòhre carotte шаргарепа / šargarepa

جزر

onion Zwiebel oignon лук / luk بصل garlic Knoblauch ail бели лук /

beli luk ثوم

leek Lauch poireau празилук / praziluk

كراث

celery Sellerie céleri целер / celer كرفس

cucumber Gurke concombre краставац / krastavac

خيار

pumpkin Kürbis courge бундева / bundeva

قرع

cauliflower Blumenkohl chou-fleur карфиол / karfiol

قرنبيط

zucchini Zucchini courgettes тиквице / tikvice

كوسة

mushrooms Pilze champignon

печурке/pečurke

فطر

parsley Petersilie persil першун/peršun

بقدونس

FRUITS apple Apfel pomme јабука /

jabuka تفاح

pear Birne poire крушка / kruška

إنجاص/كمثرى

orange Orange orange наранџаста / narandžasta

برتقال

banana Banane banane банана / banana

موز

cherry Kirsche cerise вишња / višnja

كرز

strawberry Erdbeere fraise јагода / jagoda

فراولة

blueberry Heidelbeere myrtille боровница / borovnica

توت أزرق

grapes Trauben raisin грожђе / grožđe

عنب

lemon Zitrone citron лимун / limun

ليمون

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Pizza with Vegetables (Gemüsepizza)

Ingredients for the dough:

300g whole wheat flour (Vollkornmehl) 180 ml water 2 tablespoons olive oil 1 cube of yeast (Hefe) Ingredients for the topping:

tomato sauce (Tomatensoße) different vegetables like: peppers, sweetcorn, tomatoes, rucola, etc. cheese (Käse) Preparation of the dough:

Mix all ingredients for the dough together and knead it with your hands. If the dough is too sticky, you can add some more flour. Roll out the dough and put it on baking paper in the baking pan.

Adding toppings:

Spread tomato sauce on the dough and add vegetables that you like. Finish with cheese and put it in the oven at 200°C until the cheese is melted (around 10-15 min). Enjoy your meal! (Guten Appetit! )

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2 German Supermarkets

The following tables give you information about food stores in Ger-many. In Germany you can get food in supermarkets, discounters, speciality shops, food initiatives, and weekly markets.

Supermarkets

Description

Examples

• Have a broad product range of non-food and

food products from different manufacturers with a high level of variety

• Offer a range of international food products, where you might find products from your home country

• The product range mostly includes so called home brands from the supermarket itself as well as popular brands

• The price ranges from low to high levels

• Edeka • Rewe • Kaufland • Kaiser’s • Tegut

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fish Fisch poisson риба / riba سمك seafood Meeresfrücht

e fruits de mer

плодови мора / plod-ovi mora

مأكوالت بحرية

eggs Eier œufs jaja بيض beans Bohnen haricot пасуљ /

pasulj بقول

peas Erbsen petit pois грашак / grašak

بازالء

lentils Linsen lentilles сочиво / sočivo

عدس

tofu Tofu tofu тофу / tofu توفو nuts Nüsse noix ораси / oraci مكسرات seeds Samen graine семе / seme بذور DAIRY milk Milch lait млекo /

mleko حليب

yoghurt Joghurt yaourt јогурт / jogurt لبن kefir Kefir kéfir кефир / kefir لبن الكيفير quark Quark fromage

blanc сурутка / surutka

الكوارك جبنة

cream cheese

Frischkäse fromage frais

крем сир / krem sir

جبنة قابلة للدهن

cheese Käse fromage сир / sir جبنة butter Butter beurre путер / puter زبدة margarine Margarine margarine маргарин /

margarin سمن نباتي

cream Sahne crème крем / krem قشطة

VEGE-TABLES

salad Salat salade cалата / salata

سلطة

tomato Tomate tomate парадајз / paradajz

طماطم

peppers Paprika poivron паприка / paprika

فلفل

cabbage Kraut chou купус / kupus ملفوف

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5 Important Vocabularies

In the following, you can find a table with important vocabularies re-lated to food, nutrition and cooking. The words are translated from English into German, French, Serbian, and Arabic.

Food Groups and Drinks

English German French Serbian Arabic GRAINS bread Brot pain хлеб / hleb خبز rice Reis riz пиринач /

pirinač رز

potato Kartoffel pomme de terre

кромпир / krompir

بطاطس

pasta Nudeln pâtes тестенине / testenine

باستا / معكرونة

maize Mais maïs кукуруз / kukuruz

ذرة

semolina Grieß semoule гриз / griz سميد couscous Couscous semoule de

couscous кускус / kuskus

كسكس/كسكس ي

bulgur Bulgur boulgour булгур / bulgur

بلغر

breakfast cereals

Müsli céréale мусли / musli شوفان

PROTEINS meat Fleisch viande месо / meso لحم beef Rindfleisch bœuf говедина /

govedina لحم البقر

veal Kalbfleisch veau телетина / teletina

لحم العجل

pork Schweinefleisch

porc свињетина / svinjetina

لحم الخنزير

lamb Lammfleisch agneau јагњетина / jagnjetina

خروف

chicken Hähnchen poulet пилетина / piletina

دجاج

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Discounter

Description

Examples

• Have a narrow product range of non-food and

food products

• The product range focuses on products ful-filling the basic requirements

• Low prices

• Changing weekly offers such as clothing and household items

• Aldi • Lidl • Netto • Norma • Penny

Food Speciality Shops

Description

Examples

• Offer food products from a specific country

• Asian • Arabic • African • Russian

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Weekly Markets

Description

• Offer fresh vegetables, fruits, meats, fish, and cheese from the

region

• They take place once a week and are often located at market places

Food Initiatives

Description

Examples

• Food management systems in which surplus

foods are collected and offered to people in need

• Offer meals for low prices or for free

• With the following link, you can look up an initiative close to your place: http://www.tafel.de/die-tafeln/tafel-suche/adressenliste.html

• For further information, please refer to your contact person

• Die Tafel

e.V.

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Vegetarian (German: vegetarisch)

• The product does not contain raw

materials from animal bodies (no meat or fish included)

• Appropriate for people who do not eat meat or fish

• There is a variety of vegetarian

labels existing, so please look for the wording “vegetarisch” on the packages

Vegan

• The product does not contain any

ingredients of animal origin, for ex-ample no meat, fish, eggs, milk, cheese

• There is a variety of vegan labels existing, so please look for the wording “vegan” on the packages

Halal

• The Halal Certification can be

found on meat products

• There are many different certifi-cates for Halal food in Germany, so you may come across different labels

12

10

11

19

Fairtrade

• The product has been produced in

a fair way, regarding social and economic characteristics

• It means that farmers from third world countries get higher prices for their products as well as social and health security.

Gluten free (German: glutenfrei)

• The product does not contain

gluten, which can be otherwise found in wheat and similar grain products

• This logo is especially important for people with coeliac disease or glu-ten sensitivity, since they cannot consume gluten and the logo helps them to find gluten free products.

Lactose free (German: laktosefrei)

• The product does not contain lac-

tose (sugar of milk)

• It can be found in milk and milk products

• Appropriate for people with a lac-tose intolerance

• There is a variety of lactose free

labels existing, so please have a look for the wording “laktosefrei” on the packages

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8

9

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3 Useful Tips for Grocery Shopping

In the following table, you can find useful tips for grocery shop-ping in Germany.

Tips

• Most frozen vegetables can contain even more vitamins than

the fresh ones. The cold temperatures prevent the vitamins from decaying.

• Fruit yogurts are not as healthy as they may look. They often

contain a lot of sugar and only very little fruits.

• Bigger packages are not always the cheaper option. On the

price tags on the shelf also say the price for 1kg or 1l. Compare these prices when deciding for the size of the package.

• Cereals for children often have a lot of sugar in them and should

be treated like sweets. Oatmeal with fruits might also taste good.

• The things right in front of your eyes (in the middle of the shelf)

are often the most expensive ones. Look at the bottom of the shelf, cheaper products are mostly “hidden” there.

• For popular products (like chocolate, yoghurt or bread) you will

find so called no-name products. They don’t have the popular brand on them but are cheaper and often the same quality.

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• Most of the supermarkets give out a weekly catalogues with the

offers for the next week. Sometimes it can be worth looking at these offers.

• “Ready to eat meals” (like frozen pasta or pizza) are mostly

more expensive than preparing the food yourself. And they probably also contain more sugar, salt and fat.

• Don’t let yourself fool by terms like “fitness” or “light”. There is

no legal background to these terms. Try to look at the nutritional information on the back instead of just the (promising) claims on the front package.

• Make a list of things you need, before going to the shop. It pre-

vents you from forgetting important things and buying unneces-sary things.

• You do not have to buy bottled water. The tap water in Germany is safe to drink, which will save you plenty of money and effort of transporting heavy bottles.

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*** To number (9):

As shown in the packaging illustration, there is a variety of labels such as for organic and fair traded products, gluten- and lactose-free products as well as Halal products. The labels are shown below, to help you understand and recognize the labels when going food shopping.

Label Description

EU organic agricultural product logo

• The product is produced under

conditions and regulations for the organic farming sector established by the European Union

• For processed products it means that at least 95% of the agricultural ingredients are organic

Organic product seal (German: Bio-Siegel)

• The German symbol to identify

products that contain at least 95% organic ingredients

• It often appears on products along with other labelling symbols, such as those of trade labels or growers’ associations.

5

6

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On these labels, you find nutritional information of the food product inside the packaging. Usually, values are given per 100g or per por-tion (one pack or one recommended serving). You will be able to find information about the amount of energy (kcal or kJ), protein, carbo-hydrate, sugars, fats, fibre and salt (or sodium).

Apart from that, you can also find information about the GDA, which means Guideline Daily Amount. It is the amount of nutrients that is recommended for the intake of an adult. For example:

For an adult, the recommended daily intake of energy is 2000 kcal (depending on gender, age and physical activity). If you consume a product (100g) with 100kcal, it means you already met 5% of your whole energy need for the day.

With this nutritional information, you can easily plan your meals and calculate approximate consumption of your foods. Please note: The recommended daily intake of energy depends on your gender, age, physical activity and health status (see table be-low). For pregnant women, with a normal weight, an additional daily energy intake of 250 kcal (2nd trimester) and 500 kcal (3rd trimester) is recommended. For breastfeeding women an additional 500 kcal per day is recommended (DGE 2016).

Age

low physical activity

moderate physical activity

high physical activity

male female male female male female

19 to under 25 years 2400 1900 2800 2200 3100 2500

25 to under 51 years 2300 1800 2700 2100 3000 2400

51 to under 65 years

2200 1700 2500 2000 2800 2200

65 and older 2100 1700 2500 1900 2800

2100

(DGE 2016)

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4 Food Packaging and Labelling

The following illustration gives you an idea of how food packages in Germany are designed. The red numbers show you what information you can find on the packaging and where.

(1) Brand

(2) Name of the food

(3) Quantity per pack

(4) Ingredients list, including allergens in bold letters*

(5) Information of further possible allergens

(6) Nutrition information**

(7) Best before date, Day/Month/Year

(8) Information about the manufacturer

(9) Labels for organic or fair traded products***

(9)

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* To number (4):

All allergens included in a food product are highlighted in bold letters in the ingredients list of a food packaging. If you or a member of your family is allergic to any of the following ingredients, you should be careful when buying food products and try to read from the label to avoid any possible harmful effects.

List of Allergic Foods

(German)

Cereals containing gluten (wheat, rye, barley, oats, spelt, kamut)

Gluten

Crustaceans Krustentiere Molluscs Weichtiere Eggs Eier Fish Fisch Milk Milch Soybeans Sojabohnen Nuts (almonds, hazelnuts, walnuts, cashews, pecan nuts, Brazil nuts, pis-tachio nuts, macadamia nuts)

Nüsse (Mandeln, Hasel-nüsse, Walnüsse, Ca-shews, Pekannüsse, Pis-tazien, Macadamianüsse)

Peanuts Erdnüsse Celery Sellerie Mustard Senf Sesame seeds Sesam Lupines Lupinen Sulphur dioxide and sulphites at con-centrations of more than 10 mg/kg or 10 mg/litre expressed as SO2

Schwefeldioxid und Sulfide

2

16

** To number (6):

When shopping for your food items, you may come across labels with nutritional information similar to the following (upper label = English; lower label = German).

3

4