Posted on

Food Waste: the problem and the solutions

food-waste

Food Waste: the problem and the solutions

Right at this moment, cockroaches are doing more to save the environment than you are. A big exaggeration? Not if you’ve ever thrown away leftovers from your plate or bought more food than you could manage to cook in a week. You’re part of the food waste problem. But just like cockroaches, you can also be part of the solution.

Before we get to how, let’s have a look at the current state of food waste.
food-waste

How serious is the food waste problem?

In a world of 7.7 billion people – the same world where we can create embryos from stem cells and 3D print a human ear – 1 in 10 people is chronically undernourished. And it’s not because there isn’t enough food on the planet to feed everyone. We make enough food to feed all the 7.7 billion and 2 billion more. But one-third of what we make doesn’t get consumed. This doesn’t mean that if we weren’t wasting any food, there wouldn’t be any hunger in the world -there are factors such as poverty, wars and climate change that also play a big part in world famine. But food waste is a missed opportunity to alleviate the problem.
Apart from its relation to world hunger, food waste is impacting us at another level as well. Food production takes a serious toll on the environment – not only in terms of greenhouse gas emissions, but also by consuming land, water and energy resources. When food goes uneaten, not only are these resources already wasted once, but the environmental impact of food continues. When it ends up in a landfill to rot, food emits harmful gases, including methane, which contributes to food waste’s total carbon footprint of 3.3 billion tonnes per year. That’s almost as much as the carbon emissions of the whole EU for 2015. And, if food waste were a country, it would take 3rd place in the list of global polluters, right after China and the US.
Last but not least, food waste also comes at a monetary price. The latest comprehensive EU-wide report on food waste, from 2012, suggests that the total costs of food waste are about 143 billion euros per year across the EU. Out of this amount, the cost for households is 98 billion. Let’s break this down. The population of the EU is about 512.6 million people and the average household consists of 2.3 people. That’s about 222.9 million households. And it means that food waste costs every single household about 440 EUR per year.

How is food wasted?

It’s not just you and your lunch leftovers. Food gets wasted to a different extent at every step of the supply chain.

30-40% of food waste happens during production and processing. In developing countries, most of the losses at this stage have to do with economic conditions and poor facilities. For example, poor farmers may choose to harvest their crops prematurely for quick cash. As a result, the nutritional and economic value of the food drops and its likelihood to be wasted increases. In other cases, the lack of proper storage or processing facilities may lead to unnecessary loss of food before it reaches the consumer.
Once food gets to a retail or food service facility, further losses occur. A lot of waste at this point happens purely because of aesthetics. Next time you go to the supermarket, notice how perfectly shaped the fruits and vegetables are. Behind those pretty faces is a huge amount of perfectly good produce which doesn’t reach consumers. Why? Often, supermarkets make the assumption that consumers wouldn’t buy fruits or vegetables that aren’t of a certain appearance, although consumer surveys don’t seem to support this. Unfortunately, the selection happens before you get to have a say about it.
And this leads us to where the greatest portion of food waste in the West happens – the consumer and household stage. Here’s where your lunch leftovers come in. And here’s where you actually have a say. In Europe, 53% of food is wasted at the hand of the consumer. To help you visualise, that’s 95-115 kg of food per person every year. In Sub-Saharan Africa and Southeast Asia, the respective amount is under 11 kg per person/year.
There are several factors contributing to this difference. A key one is attitude towards food. As people living in the West, we have a higher purchasing power, so we can buy more. And, because we can buy more, we can demand more – including more choice variety, which increases the risk that products don’t get sold before their expiry date and go to waste. But in contrast to the great appreciation we show for eating food and for photographing it, we don’t seem to have enough respect for it. Do you think you’re different? If you’re in denial about your exact contribution to the food waste problem, or you’re just curious, you can use this template to track how much food you actually waste and how it impacts the environment.

Food waste: some of the solutions

Food waste is a serious problem, but instead of crying over spoiled milk, it’s much better not to let it spoil in the first place. Here are a couple of ways food waste can be curbed.
  • Facility modernisation
Especially in developing countries, where the biggest chunk of food is wasted at the production stage, small improvements can make a big difference. For example, some farmers in Asia and Africa collect tomatoes in big sacks, which means that many of them get squished and spoil before they can be sold or eaten. Switching the sacks for crates already lowers the amount of food lost. Similar successes can and have been achieved in various regions with weather-protected storage facilities or by making grain silos from a fungus-resistant material.
  • Government initiatives
You probably already think of France in relation to food. Now you can think about it in relation to food waste as well. In 2016, France became the first country in the world to prohibit supermarkets from throwing away food that can still be consumed. Instead, unsold food is now redirected to charities and food banks. As a result, less is wasted and people who depend on food banks have access to better-quality food than ever before. Although not at the governmental level, similar initiatives at the retail and community level are emerging in other countries across Europe – e.g. in Denmark.
  • Out-of-the-box solutions
For a good example of this, let’s focus on China for a second. On the one hand, it’s the biggest pollutant in the world and hardly an example of environmental protection. On the other hand, it’s one of the few countries with an innovative approach to minimising the environmental impact of food waste. How does it do it? Cockroaches. Millions of the tiny creatures are bred in farms on the outskirts of big cities. Every morning, household food waste is delivered by the tonnes and fed to the cockroaches. Just like tiny pigs, they’re not picky and devour everything quickly. After they die, they’re processed into protein-rich livestock feed or used for cosmetic products and Chinese medicine. It’s an efficient and environmentally-friendly alternative to dumping leftover food in a landfill. Cockroaches aren’t going to solve the problem with food waste, but they can serve as a very graphic inspiration for finding other similar solutions on a wider scale.

The ultimate solution: You.

To eliminate food waste completely, improvements are needed at every step of the food supply chain, from production to retail. These take time and are often out of your hands as a consumer. But a meaningful reduction of food waste is definitely in your hands.

Here’s what you can do.
  • Shop more often. Buy less.
You want to be efficient and do groceries as rarely as possible, but there’s a risk in buying food for a long period of time. Even if you’ve planned every meal and ingredient down to the last detail, it’s enough for a business dinner to pop up here and a spontaneous social event there, and before you know it all your good intentions have turned into a mouldy smell coming out of your fridge. A much better food strategy, for your wallet and the planet alike, would be to buy groceries for shorter periods of time, so even if you don’t end up using all of them as planned, you minimise the waste. If you do prefer to shop for a whole week or longer at once, make it a habit to keep track of the expiration dates of products in your fridge. Use the products that are about to expire first. And keep in mind that you can freeze some products, such as vegetables, to prevent them from going bad or losing nutritional value.
  • Know what food labels mean
Once you’re at the supermarket, stop ignoring products that are approaching their ‘best before’ or ‘use by’ date. As long as the ‘use by’ date hasn’t passed, food is safe to eat. And when it comes to ‘best before’ dates, they are determined on the basis of optimal flavour and texture, rather than safety. Food is perfectly safe to eat after the ‘best before’ date, just store it correctly and use your common sense – if it looks or smells like you shouldn’t be eating it, you probably shouldn’t.

In many countries, supermarkets offer discounts on products that are approaching their ‘use by’ or ‘best before’ dates. There’s a growing number of apps you can use to keep track of such deals. This way, you’re helping reduce food waste while also saving money. And, if you know you’ve just bought food that expires tomorrow, you’ll be more motivated to do something with it. It’s easier to justify eating out or getting take-away if you know your fridge contents still have a few days to go.
  • Cut down on animal products
Next to tweaking your grocery shopping habits, you can also contribute to offsetting the environmental impact of food waste by switching to a vegetarian or vegan diet. On a large scale, the 30% decrease of greenhouse gas emissions that is associated with this dietary switch is comparable to eliminating all food loss at the retail and consumer level. Not ready to say goodbye to meat and dairy completely? You can still minimise the environmental impact of your meals by skipping or cutting down on the most environmentally harmful animal products – like beef and lamb. Even if you just replace half your beef consumption with plant-based alternatives, you’d still contribute to achieving two-thirds of the environmental benefits of a fully vegan diet.

Final thoughts

Two generations from now, people are going to look back and wonder how we allowed for food waste to become such a big problem. After all, it’s not like finding a cure for cancer – you don’t need special expertise to contribute to a solution. Every time you do your groceries or consider throwing away food that can still be used, you get an opportunity to make those future generations happy. Use it.
Posted on

7 Foods that will help you sleep like a baby

Pistachio

7 Foods that will help you sleep like a baby

Whenever I just couldn’t sleep, a glass of warm milk has been my mom’s secret weapon for my entire youth. Why? Because milk helps you sleep!

I think we can all attest to the fact that some foods seem like a no-go right before bed, and some seem to work wonders. Enough reason for me to investigate further.

Who knew that pizza can increase your chances of plummeting into a deep sleep as soon as you hit the pillow?

Pistachio
I’m listing the 7 best foods for a good night’s sleep, and we’ll get to the bottom of why they make us sleepy:

1. Cherries

The most straightforward way to induce sleepiness is to eat cherries. Cherries are a great source of naturally occurring melatonin, a hormone that helps regulate your day and night cycle.

Melatonin is produced by the pineal gland in the centre of the brain. Production is triggered by a lack of light: at dusk and at night. In day-active animals and humans melatonin promotes sleep. On the other hand in night active animals it actually promotes activity, thus gathering its nickname ‘The Hormone Of Darkness’.

As you can imagine the melatonin our body produces is responsible for how our biological clock runs. It turns out, that ingesting additional melatonin can even fix disruptions of your biological clock, such as insomnia or a jet lag.

cherries
Tuna

2. Lean proteins

There is some truth to the Thanksgiving myth that turkey will make you sleepy. Although not as extreme as I described in the article about food coma’s, turkey and other lean protein can actually help you getting to sleep.

In nearly all lean proteins, such as fish, chicken, turkey and red meat, the essential amino acid tryptophan is present. As you might expect, an essential amino acid cannot be synthesised by the body and therefore must be part of a healthy diet. Apart from being a protein building block, tryptophan is closely involved in human sleep.

Through an enzymatic process tryptophan is converted into the neurotransmitter serotonin. Another process converts the same serotonin to melatonin. And by now we know what melatonin is good for: a snug and a solid night of sleep.

3. Pistachio Nuts

Apart from being delicious, pistachio nuts are a very good source of vitamin B6. The vitamin is present in many more foods, such as meats or fish. The reason why pistachio nuts are my first pick is because up to 50% of vitamin B6 is lost through cooking and storage. Plant foods lose the least vitamin B6 in these processes, because they contain the most stable form of vitamin B6: pyridoxine. Animal foods contain the less stable pyridoxal and pyridoxamine.

If tryptophan and serotonin were the fuel of our sleep-engine, eating a bag of pistachio nuts would be an oil change.

Pistachio
Glass of milk

4. Milk

What our mothers told us was no lie! A glass of warm milk will actually make you sleep better.

While milk does contain the same tryptophan that is essential for the synthesis of melatonin, it comes in such small doses it will not have any noticeable effect on falling asleep. The reason why warm milk helps falling asleep doesn’t even have anything to do with the biochemical processes in our body!

The reason warm milk is so good for falling asleep, is because it’s warm. We associate warmth at the end of the day with sleep. Just imagine sitting near a fireplace or crawling under your blanket: the warmth will make you drowsy and eventually fall asleep.

Traditionally hot chocolate is a bedtime drink too, but it doesn’t work as well as milk. Chocolate milk contains high levels of xanthines, the mother of stimulants like caffeine. Of course I don’t have to tell you you shouldn’t go for a coffee before nap time.

5. Bananas

Bananas are good for inducing sleep, but not because it affects the production of certain neurotransmitters or hormones. Bananas are full of useful electrolytes, namely potassium and magnesium.

As I’ve described before in the article about muscle cramps, a specific set of minerals are very important to our muscle function: electrolytes. We’ve seen that magnesium and potassium, in particular, are responsible for the relaxation of a muscle.

Apart from being sleepy in your head, it’s equally important for your body to relax. Eat a banana and feel the relaxation flow through you.

Pizza

6. Pizza

This almost sounds too good to be true. While eating loads of pizza probably won’t get you in the best shape of your life, snatching a slice right before bed might actually send you right to your dreams.

The general consensus is that foods with a high glycemic index (GI) aren’t the healthiest. The GI represents the total rise in blood sugar level following the consumption of a food. Foods with a high GI will spike your blood sugar and then make it crash. The crash will make you hungry again, so you’ll quickly overeat. Not surprisingly, pizza has a high GI, according to Harvard scientists.

So does a blood sugar level that looks like a roller coaster help me get to sleep? Actually yes.

Researchers tested how low GI foods compared to high GI foods when consumed right before bedtime. They measured their results in the unit of Sleep Onset Latency (SOL), which is just a fancy term for how long it takes for somebody to fall asleep. Interestingly, it took candidates approximately 50% less time to fall asleep when they consumed a high GI meal before bedtime. Building on that, it turns out that the large amounts of rice (high GI) consumed in Japan are significantly associated with the good sleep that Japanese people have. High GI foods won’t get you in shape, but they might just let you enjoy some Japanese tranquillity.

7. Kiwi

Coined a superfood, the kiwi undoubtedly is more beneficial to your diet than a pizza. Recent research suggests that apart from being loaded with antioxidants, kiwis can make you fall asleep like a brick.

At Taiwan’s Taipei Medical University they specifically researched the effect of eating kiwis before going to bed. They found that eating kiwis on a daily basis was linked to significant improvements in both sleep quality and sleep quantity. It turns out eating kiwis for 4 weeks can:

– make you fall asleep up to 34% more quickly
– make you wake up 29% less when you’re supposed to be asleep
– make you feel like you’ve slept better, up to 42%
– make you sleep 13% more overall

Kiwi
While the researchers studied the effects on sleep, they didn’t map the biochemical process that caused improved sleep. Considering the fact that kiwis have one of the highest levels of serotonin, it probably has something to do with the eventual production of melatonin.

Bottom line

If there’s one thing we can agree on it’s that the body is very complex, also when it comes to sleep. While melatonin is ultimately responsible for making you sleepy, it is synthesised from several other biochemicals, such as serotonin and tryptophan. Those biochemicals are essential for the production of melatonin, as well as co-enzymes, mainly vitamin B6. If there’s another thing we can agree on it’s that this story probably isn’t the best to tell a 6-year-old when they ask you why milk makes them so sleepy.

The best advice for a solid sleep cycle is to maintain a nutritionally balanced diet and to make sure you’re getting all the essential ingredients for the production of melatonin. However, if you are in desperate need for a much needed nights sleep I recommend a pizza with tuna, filled with cherries, kiwi and banana, topped off with some pistachio nuts along with a glass of warm milk.

You can also simply order a box of Jake Shakes, to make sure you will get everything you need.