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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
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.
30
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
29
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.
2
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 28
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.
27
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
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
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
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
6
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)
7
• 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! )
24
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
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
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
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
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
10
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
11
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.
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
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
12
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.
13
• 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.
18
*** 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
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)
14
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)
15
* 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