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If You’re Going to Make One Diet Change in 2018, Make It This One

Committing to a complete diet overhaul in the new year can be overwhelming, exhausting, time consumi..

Committing to a complete diet overhaul in the new year can be overwhelming, exhausting, time consuming, and frankly unsustainable. So my advice to anyone who wants to make a food-related resolution? Zero in on one dietary change that’s likely to stick. And in my opinion, the resolution that offers the biggest bang for your buck is simple: Eat five servings of vegetables a day, every single day.

In addition to being packed with vitamins, minerals, and antioxidants, veggies are low in calories and high in belly-filling fiber. When they displace other foods, you can drastically lower your intake of calories and carbs without sacrificing fullness. For example, trading one cup of cooked rice with a cup of riced cauliflower saves about 175 calories and 40 grams of carbs.

But even if your overall calorie intake stays the same, more veggies in your diet could still help you slim down: When researchers compared people that consumed the same number of calories, they found those who ate more plant foods had a lower BMI and smaller waist measurements, as well as less inflammation, compared to those who ate less produce.

The high amount of fiber in veggies is a big benefit: A classic German study found that every gram of fiber we eat essentially cancels out about seven calories. A fiber-rich diet has also been tied to less belly fat, and it helps regulate blood sugar and insulin levels, to keep hunger at bay and your energy levels steady.

Other benefits of eating more produce include protection against nearly every chronic disease and a healthier gut microbiome, which is tied to your immunity and mood. There are even beauty perks: Scientists at the University of Nottingham in the UK found that eating more produce daily gives skin a healthy glow. Another study from St. Andrews University found that people who upped their produce intake by roughly three portions a day for six weeks were rated as more attractive than those who ate less produce.

RELATED: 12 Foods You Need to Stop Buying—and 17 You Should Eat More

Want to give this resolution a go?

To hit the daily mark of five servings of veggies, use this simple strategy: one serving at breakfast, two at lunch, and another two at dinner. (One serving is one cup raw, which about the size of a baseball.)

At breakfast: Whip veggies into a smoothie. So many blend easily, including spinach, kale, zucchini, celery, bell pepper, and even broccoli or cauliflower. You could also add a cup of veggies to an omelet; serve eggs over a bed of shredded zucchini or fresh spinach; fold shredded or finely chopped veggies into overnight oats; combine veggies with chopped hard-boiled eggs tossed with pesto, mashed avocado, or olive tapenade. Or simply nibble on fresh, raw veggies, like cucumber or bell pepper, as a palate cleanser after eating breakfast. Many of my clients tell me this habit switches off their sweet tooth, so they’re less tempted by goodies around the office.

At lunch: Make salads a staple. Start with at least a cup of leafy greens (such as kale, spinach, romaine, or field greens) and top them with other veggies of your choice, such as tomato, cucumber, and red onion. Dress with a healthy fat, like EVOO mixed with balsamic, Dijon and Italian seasoning, seasoned tahini, avocado blended with a little apple cider vinegar, lime juice, garlic, salt and pepper; or a jarred pesto, or olive tapenade. Top your veggie base with a lean protein (beans, lentils, chickpeas, chicken, or fish) and a scoop of clean carbs, such as cooked, chilled quinoa, sweet potato, or fresh fruit. Prevent boredom by mixing up the combinations. Try veggies, olive tapenade, tuna, and fingerling potatoes; followed by veggies dressed in balsamic topped with lentils and quinoa; then greens tossed with avocado dressing topped with chicken and sweet potato; or pesto tossed greens, topped lentils and apple slices. The potential combos are endless.

Eat clean (and save money!) by signing up for our 21-Day Healthy Lunch Challenge

At dinner: When deciding what to eat for dinner, choose your veggies first, so they’re never an afterthought. Sauté veggies over low heat in EVOO, or oven roast or grill your faves. Make veggies the largest component of a stir-fry, soup, chili, or stew, or make veggies your pasta alternative (think eggplant ribbons, spiralized zucchini, spaghetti squash, or shredded cabbage). Serve your protein over a bed of these same veggies, or over riced cauliflower, massaged kale, or wilted lettuce. Wrap bean, salmon, or turkey burgers in greens in place of buns, or use a bun made out of two grilled Portobello mushrooms. Or simply steam some frozen veggies and toss with a bit of jarred pesto to serve as a side. You can add veggies to nearly any dish, or serve entrees over or alongside veggies. When you make them the first step in your meal planning, or when ordering from a menu, it’s easy to fit in two baseball-sized portions each night, and reach the target of five servings by day's end.

Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.

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Preventing food fraud: Europe’s battle against the spice pirates

Spices are among the oldest food products in the world and still enjoy great popularity today. But h..

Spices are among the oldest food products in the world and still enjoy great popularity today. But how can we be sure of their quality and authenticity? With serious money to be made, counterfeiters are often attempting to fradulently pass off inferior products as the genuine article.

To find out more about how fraud in this arena can be identified and stopped, we went to Belgium to meet a spice trader – and also to see scientists working at the Joint Research Centre’s Fraud Detection Unit.

Spice expert

Herbs and spices are the daily business of Alexandre Veuve; he is the manager of the prestigious spice specialist and gourmet grocery store Le Tour Du Monde En Epices in Waterloo, south of Brussels.

As an expert in the sector, he always guarantees that the products he sells are of the highest quality:

However, he knows only too well that fraud is a common risk in this market:

“There is generally fraud on quite expensive spices, for example saffron. This is a spice that is worth as much as gold, so obviously there are a lot of scams involving it.

“Powders are also the target of fraud because they can be more easily falsified.

“That’s why we make our own powders; we buy the spices whole and then we create them ourselves.”

“There is ofen fraud on quite expensive spices – for example, saffron. This is a spice that is worth as much as gold, so obviously there are a lot of scams involving it.”Euronews

Europe’s food fraud unit

One of the facilities of the European Commission’s Joint Research Centre in Geel in Belgium hosts the European Food Fraud Detection and Prevention Unit. Here, teams of scientists analyse samples of spices imported to Europe using state-of-the-art technologies, in some cases using methods similar to those used for police investigations.

One of the most powerful tools at their disposal is DNA analysis. The genetic map of the spice can indicate whether or not there are foreign biological elements present.

The most common types of fraud are the use of less expensive plants, or the addition of dyes to make the spice appear more attractive or authentic.

Antoon Lievens, a Molecular Biologist at the Unit, says saffron is a good example of where fraud is regularly attempted:

“We’ve found one or two samples that were not saffron at all and the sequencing analysis has shown that it was safflower that has been sold as saffron.

“Another exemple is curcuma (turmeric). We’ve found a sample that was not curcuma, but actually paprika powder that had been dyed or coloured to look like curcuma.”

Analysis via spectroscopy

The detection of fraud is based on a set of investigative protocols, each of which unveils a part of the puzzle. Spectroscopy is one powerful method; it doesn’t require special sample preparation and allows a rapid result through the examination of the samples molecules by a laser beam.

Jone Omar, an Analytical Chemist at the Fraud Detection and Prevention Unit, says this is a foolproof method:

“Spectroscopy is basically based on a ray of light touching the sample, which makes the molecules vibrate and we then obtain a light spectrum readout of the vibration of those molecules.

“So when we focus on a pure food, we have a pure spectrum for it.

“When we spot an adulteration, the spectrum of the vibration of the molecule bands is different.”

This x-ray fluorescence technique, which is also used for non-invasive analysis of artworks to establish authenticity or otherwise, reveals whether or not inorganic materials – such as sand or clay – are present in the plant sample.

Chemical tests such as liquid chromatography and tandem mass spectrometry allow, through the separation of the molecules, the establishment of whether or not there are traces of external dyes present.

These same techniques are also used to create chemical fingerprints of spices, which can then provide even more in-depth information about the nature of the sample.

If the adulteration is confirmed, certain measures can then be taken.

Franz Ulberth, Head of the Fraud Detection and Prevention Unit, explains:

“One of the further measures could be that you send inspectors to check the company, to look into the books, to (examine) transportation papers, establishing a chain of traceability, to trace it back to the origin.”

The spice production and distribution supply chain is spread between different countries and this makes controls more complicated.

In a growing market of global scale, the use of these techniques is key to certifying the quality of the product.

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UK beef exports to US resume after more than 20 years

British beef is back on US menus for the first time in more than 20 years as exports restart on Wedn..

British beef is back on US menus for the first time in more than 20 years as exports restart on Wednesday.

The beef was banned after the BSE outbreak in 1996 when cattle were infected by what became commonly known as Mad Cow Disease.

Some UK beef was cleared for export in March after US inspections in 2019, and shipments from Northern Ireland’s Foyle Food Group will be the first to leave.

Ministers said the US market will be worth £66m to the UK over five years.

The Agriculture and Horticulture Development Board, a body funded by farmers and the supply chain, called the resumption of exports a “historic moment”.

Dr Phil Hadley, a director at the board, said: “The US represents an important potential market for our red meat exports and today’s first shipment is the result of the hard work and persistence of industry and government to bring about this crucial next step.

“This important milestone will bring a fantastic boost to the sector and we look forward to seeing more of our red meat served up on dinner tables across the US in the months and years to come.”

In 2019, the US Food Safety Inspection Service undertook a series of audits at UK beef, pork and lamb facilities. Pork exports to the US continue as usual, while exports of lamb have yet to commence.

“This is great news for our food and farming industry, helping the sector go from strength to strength,” said Environment Secretary George Eustice.

Post-Brexit deals

International Trade Secretary Liz Truss said: “This could be just the tip of the iceberg. The free trade deal we are negotiating with the US will create a host of export opportunities for British agriculture. We are seeking an ambitious and high standards agreement that benefits farmers and delivers for consumers.”

However, those free trade talks remain controversial, with critics warning the government not to lower UK food standards in order to strike a deal.

This week a group of celebrities and chefs, including Jamie Oliver and Joe Wicks, said post-Brexit trade deals should not open the floodgates to lower-quality food, citing chlorine-washed chicken and hormone-injected beef.

However, Ms Truss has previously insisted the UK will not allow US chlorine-washed chicken to be stocked in supermarkets as a ban is already written into law.

She said the UK will not compromise on environmental, animal welfare and food standards in its quest for trade agreements.

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GOVERNMENTS DIETARY GUIDELINES ARE FAILING THE PLANET, STUDY FINDS

Dietary advice needs to be more environmentally friendly, say scientists.

After looking at recommen..

Dietary advice needs to be more environmentally friendly, say scientists.

After looking at recommendations from around the world, a new study has found that 98 per cent of government dietary guidelines are falling behind current science for both health and environmental impact.

Theres a good chance youve never taken a second look at your countrys dietary guidelines. Despite this, they often find their way into our lives as the basis of food education, policy-making and labelling initiatives.

Research recently published in the British Medical Journal looked at available dietary guidelines from 85 different countries in every region of the world. They judged each set of guidelines against five environmental targets and one health target that governments had pledged to reach.

The health target was to reduce early deaths from non-infectious diseases by a third, while environmental targets were linked to the 2C limit set by the Paris Climate Agreement. Other environmental targets considered pollution from farming, land use and destruction of nature.

Lead researcher Dr Marco Springmann at the University of Oxford told Euronews Living that our food system is “a major driver of environmental impacts”.


“Without dietary changes towards more plant-based diets, key environmental limits related to climate change, land use, freshwater extraction, and biogeochemical flows associated with fertilizer application risk being exceeded,” he added.

Dr Springmann said that what the team behind the study discovered was “shocking and revealing”. Only two of these sets of dietary guidelines, from Indonesia and Sierra Leone, were in line with all 6 of the health, climate and pollution targets.

The report found that 98 per cent of the dietary guidelines looked at by researchers didnt meet at least one of the global environmental and health targets. Guidelines from 74 of the countries also failed to give recommendations that would keep dietary carbon emissions within the global warming limits set by the Paris Climate Agreement.

Some countries were worse than others. If everyone in the world followed advice from the US or the UK, for example, then food-related carbon emissions would be three times the limits for avoiding dangerous levels of climate change.

HOW CAN DIETARY GUIDELINES BE BETTER?

In every country the study looked at, people were eating more red and processed meat than recommended by WHO guidelines.

The researchers are recommending that new dietary guidelines are brought in line with current science with “stringent reductions in dairy and beef. They also say that there should be specific advice available for people looking to eat healthy and sustainable plant-based diets.

“We also looked at several examples of how reformed dietary guidelines could look,” lead researcher, Marco Springmann wrote in a blog post. “In short, they involved much stricter limits for meat and dairy, both for health and environmental reasons, and to be specific but not overly prescriptive, they included different dietary patterns based around plenty of whole grains, vegetables, fruits, nuts, and legumes.”

These reformed guidelines are similar to the science-based advice of the “planetary health diet” created by the EAT-Lancet Commission on Food, Planet and Health. This diet was created with the idea of providing nutritious food to the worlds growing population while addressing the role of agriculture in the climate crisis.

BALANCING HEALTH AND CLIMATE

But Helena Gibson-Moore of the British Nutrition Foundation tells Euronews Living that it is important to remember that dietary guidelines are “also developed to provide adequate nutrition to populations.”

“Dairy products might not be the most environmentally friendly foods to produce but are important sources of calcium and iodine in many countries, so reducing intakes may increase the risk of nutritional deficiencies,” she says.

“Its also important to bear in mind other factors of a healthy and sustainable diet, for example, cultural differences, as well as the cost and accessibility to foods, to ensure that dietary recommendations are achievable for everyone.”

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