Implementation: theoretical knowledge combined with empirical knowledge by recording each one’s weekly menu and then by making all the necessary changes in order to be healthier on all grounds. Preparation of foods, how often each food category is consumed, food combinations, use of unprocessed raw materials etc. Each participant then made a “self-contract” about all changes one wanted to implement into one’s everyday life. Then 3 of them were chosen as the ones they would try to achieve and establish during the workshops with the support of the group.

Requirements: black or whiteboard, projector, worksheets of the weekly menu.

How to: we divide the group into subgroups. The participants record one’s own individual weekly meal table, showing how many times a week they consume items from each food category. 


How many times a week do you eat the foods written on the worksheet?

FOODS breakfast lunch dinner snack
red meat
white meat
nuts / seeds
processed foods

Powerpoint presentation and handouts on:

  • Clarification of the basic rules of nutritional diet, the importance of the use of seasonal raw foods and ingredients of the host country.
  • Presentation of the seasonal raw materials, with emphasis on cheap products of full nutritional value.
  • Basic rules of healthy eating regarding the preparation of food, how often each food category is consumed, food combinations, use of unprocessed raw materials etc.
  • The five tastes as a guide for creating a healthy dish. Emphasis on the bitter taste

Information can be found in the appendices.

  • Ask which eating habits they would and find easier to change in order to make their diet healthier.
  • Write a “self-contract”
  • Emphasize the importance of the use of raw salt and sugar

Work in groups using fresh vegetables and nuts recording the basic flavour of each ingredient and practice awareness during eating by chewing consciously and slowly.

Learning outcomes:

  • learn basic nutritional skills in creating affordable everyday meals
  • establish healthier eating habits
  • become more aware during cooking and eating in creating a positive environment enhancing better digestion