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 Science Fulda & University of Kassel

1

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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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

3

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

1

4

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.

5

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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8. Examples of healthy recipes

Stuffed Peppers (Gefüllte Paprika mit Reis und Hackfleisch)

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!)

8

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!)

9

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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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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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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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)

(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

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** 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).

2

4

3

4

17

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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*** 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

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

7

8

9

20

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

21

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

22

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

23

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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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 الجاودار

barley Gerste orge јечам / ječam شعير

oats Hafer avoine овас / ovas شوفان

spelt Dinkel épeautre пир / pir حنطة

kamut Kamut kamut камут / kamut قمح طوراني

crustaceans 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 ول فا صوي ال

milk Milch lait млекo / mleko حليب

nuts Nüsse noix ораси / oraci مكسرات

peanuts Erdnüsse cacahuètes кикирики / kikiriki فول سوداني

almonds 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

25

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

26

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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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

مواد اليرة ث م الساس لح لة ي

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

28

References

Text

Bundesamt für Migration und Flüchtlinge (BAMF) (2016): 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) (2016): Energie. Available online: https://www.dge.de/wissenschaft/referenzwerte/energie/, checked on: 15.03.2016.

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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.

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 (2015): 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.

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

Declaration of Authorship

Herewith we affirm that we, Roxanne Gebler, Tjasa Rednak

and Lisa Diekmann, are the authors of the developed “Food

Shopping Guide for Refugees”. 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.

March 2016, Witzenhausen

Roxanne Gebler Tjasa Rednak Lisa Diekmann