Tag: animal protein

daily protein intake

Winter Healthcare: 6 Foods To Add To Your Winter Diet For A Healthy 2020

Diets And Recipes, Protein 101
February 1, 2020

Winter Healthcare: 6 Foods To Add To Your Winter Diet For A Healthy 2020

With winters approaching near, our bodies slow down, we feel like curling up in bed and drinking hot chocolate all day.  With cold and windy days, it’s tempting to fill up on unhealthy comfort foods, and while this isn’t a bad idea to do this occasionally, one should consume healthy food that helps the body stay warm and keeps them active throughout the day. The best way to keep fit in winter is to consume protein-rich foods that not only provide the body with the required fuel, but also helps to combat the winter chill in the best possible way.

Here’s a list of some foods that you must include as part of your diet in winter:

  • Fish

 Don’t we all love fish for its delicious taste? It is the best way to pack in protein this winter – fatty fish is the best in this season. You could go for trout, salmon, tuna, mackerel – the variety is endless. Add a portion to your favorite salad or use it as a filling for grilled sandwiches – it tastes amazing! The fish has healthy amino acids that helps repair tissues and keeps one full for longer hours and thereby reduces your appetite. Ensure to add fish in your diet at least two times a week.

  • Nuts and seeds

 Whether summer or winter, nuts and seeds are the best source of protein you can have! It is great when the temperature falls, especially due to its heat-inducing properties. These make for perfect snacking options – that are rich in protein and healthy fats; that is needed by our body as it serves innumerable benefits. Ensure to consume almonds, walnuts, pistachios, flax seeds, sesame seeds, cashews etc. once a day. Add it to your cereal, blend into a smoothie, sprinkle on salads or eat it as a mid-snack between your meals- whatever you prefer the most!

  • Spinach

 How can winter be complete without adding spinach to your diet? This leafy vegetable is a powerhouse of protein and fibre, as well as Vitamin A, C, K, magnesium, iron, and manganese. Spinach is a versatile vegetable that can eaten raw in salads, steamed, blended in a soup or smoothie, and sautéed with other veggies. It is a very versatile ingredient that can be used in many ways to speed up your metabolism!

  • Green peas

 One of the best ways to load up on protein, is adding green peas to your daily diet. Peas are known to be packed with proteins, fibre and carbohydrates. Believe it or not, peas are low-fat and contain zero cholesterol. Add them to curries, sandwiches or salads – the choice is all yours!

You can also find out about other whole foods that are rich in protein, using the Protein Index. The Index has been devised to provide Indians with a list of protein-rich whole food items that could help you plan your grocery list with healthy protein-rich foods.

  • Carrots

A wonder vegetable, carrots are low in calories and high in nutrients. These vegetables are loaded with proteins and beta carotene – a pigment that helps the body produce Vitamin A and is essential for eye health and important for proper growth and development. What’s more, a cup of raw carrot sticks contains only 50 calories!

  • Beetroot

Loaded with fibre, beetroot contains high amount of protein, minerals, vitamins that helps you stay warm and healthy! Some might say that beetroot is high in sugar content but guess what – it is still low in calories and contains low fat.

Bottomline:

This winter take some time to assess your 2020 goals and lifestyle habits. To achieve energy during winters, make sure you stay hydrated, eat protein rich foods in every meal, give yourself time to exercise, and regularly implement a selfcare routine.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

Happy diwali

Diwali 2020: 4 Simple Tips To Stay Fit While Binge Eating This Diwali

Diwali, one of the most iconic of all Indian festivals is here! As Indians across the world welcome the new year with light, color and zeal, the festival of lights sometimes serves as a testing time for all of us trying to stay fit. We inevitably let our guard down and overdose on hearty meals and scrumptious sweets and snacks during the festivities. While our cravings get satisfied, our bodies always have a different story to tell. We end up feeling bloated, heavy, and tend to gain a few unwanted kilos during the holidays.

flat-world-children-s-day-message_23-2148682556
, ,

This Children’s Day Worry About The Score That Really Matters

Children are no doubt the future, and before the next generation grow up and change the world as we know it, its significant to build a strong foundation in all aspects of their lives. Often parents and the society get occupied while focusing on empowering better learning, instilling values, and behaviour patterns to live in the society. What the society tends to miss out on is focusing on building healthy eating habits at young age. This is evident now with the number of health and lifestyle problems that our current generation is struggling with – which could’ve been avoided if they were in an environment that focused on nutrition as another subject of life.

top-view-bowls-with-indian-food_23-2148723454
,

Tired Of Having “Ghar ka khana” During Festivities? Here Are Some Healthy Ready-To-Eat Meals To Your Rescue

2020 hasn’t been a normal year for any of us. While we all were excited about the new decade, vowing to change our lives for the better, all that changed with the covid-19 pandemic. And if you are worried about how to spice up your cooking, or tired of making the same kind of food over the past six to seven months, then we got you covered.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Happy diwali

Diwali 2020: 4 Simple Tips To Stay Fit While Binge Eating This Diwali

Diwali, one of the most iconic of all Indian festivals is here! As Indians across the world welcome the new year with light, color and zeal, the festival of lights sometimes serves as a testing time for all of us trying to stay fit. We inevitably let our guard down and overdose on hearty meals and scrumptious sweets and snacks during the festivities. While our cravings get satisfied, our bodies always have a different story to tell. We end up feeling bloated, heavy, and tend to gain a few unwanted kilos during the holidays.

flat-world-children-s-day-message_23-2148682556
, ,

This Children’s Day Worry About The Score That Really Matters

Children are no doubt the future, and before the next generation grow up and change the world as we know it, its significant to build a strong foundation in all aspects of their lives. Often parents and the society get occupied while focusing on empowering better learning, instilling values, and behaviour patterns to live in the society. What the society tends to miss out on is focusing on building healthy eating habits at young age. This is evident now with the number of health and lifestyle problems that our current generation is struggling with – which could’ve been avoided if they were in an environment that focused on nutrition as another subject of life.

top-view-bowls-with-indian-food_23-2148723454
,

Tired Of Having “Ghar ka khana” During Festivities? Here Are Some Healthy Ready-To-Eat Meals To Your Rescue

2020 hasn’t been a normal year for any of us. While we all were excited about the new decade, vowing to change our lives for the better, all that changed with the covid-19 pandemic. And if you are worried about how to spice up your cooking, or tired of making the same kind of food over the past six to seven months, then we got you covered.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Protein Myths

Most Common Protein Myths Most People Believe

Protein 101
October 21, 2019

Most Common Protein Myths Most People Believe

Protein is a macronutrient ringleader, which has remained a mystery for many. One might hear protein discussions at gymnasiums or at health clinics and yet it evades the healthy diet of many. Rather today it is shrouded by myths and with market being awash with protein supplements like bars, snacks and drinks. So why do we need protein?

Proteins are considered as the building blocks of our life: without which our bodies won’t be existing; cells of our body need proteins for growth and development – to make new cells, repair the damaged tissue and cells. These building blocks are used for many important functions in the body, including growth and repair of muscle, connective tissue and skin. Since protein is present in every cell of our body, it’s not only important to consume enough but also consuming these in the right quantity is significant for our body. Despite its popularity, this macronutrient is subject to countless myths. And there are few protein myths that just won’t go away! Allow us to clarify these myths:

MYTH 1: Majority of Protein only comes from milk and meat

TRUTH: Nearly every food on this planet contains protein, although the composition will vary. Along with animal-based proteins, one can also consume plant-based proteins such as legumes, soy, beans etc. Protein comes in two forms ‘Complete and Incomplete’. Complete protein like milk, eggs and soy are among other food sources that contain all the 9 essential amino acids required by the body to remain healthy and fully functional. While the incomplete protein such as legumes, vegetables etc. lack few essential amino acids.

Bottom Line: Protein can be consumed from a variety of sources – plant and animal.

MYTH 2: Vegetarians do not get enough proteins

Truth: “I would like to go vegetarian, but I am afraid that I wouldn’t get enough sources of Protein”, is often a concern expressed by many people today. People largely associate meat with “protein house” and struggle to find their replacement with plant-based proteins. However, if you eat a well-balanced diet, there is high probability that you will meet your daily requirements, irrespective if you follow a plant-based diet. Additionally, the notion that complete protein should be consumed from single food or single meal is yet another myth. Consuming different sources of protein from a variety of foods during the day, is as fruitful as consuming them all at once.

Bottom Line: You can get enough protein from plant-based diet.

MYTH 3: More the Better

Truth: People who are looking to reduce weight and slim down often consider the approach of Low Carb and High Proteins in their diet. This is mainly because protein consumption reduces one’s appetite. Since calories from proteins takes longer time to break down than most foods and other carbs. This means a person will feel fuller stomach for a longer period. However, it is important for one to consider how many calories you consume each day, which in-turn determines your weight loss or weight management.
While, active individuals like athletes and bodybuilders choose to consume higher amount of protein, but they burn those quickly in the process. On the other hand, for a person leading a normal lifestyle, by consuming excess protein he/she might end up gaining weight and loosing muscle health. Hence, the healthiest way in both cases is to eat a balanced diet ­- which is neither too high nor too low in protein.

Bottom Line: Consuming the right amount of protein largely depends on various factors and the kind of lifestyle one leads.

MYTH 4: Excess protein damages your kidney

Truth: One reason this myth has perpetuated is because research has shown that consuming excessive protein affects your kidneys. However, consuming large quantities of protein only affects your kidney if one already has a chronic kidney problem or Liver disease. In general, consuming excess protein only leads to hyperfiltration of the kidneys ­– which isn’t a bad thing for one’s health, provided there is some level of activity or movement involved in their life. It simply means that your kidneys are adapting to higher protein intake levels based on your diet. This in turn helps to increase one’s metabolic rate. Lastly, the key to protein in your diet is finding the right balance based on your activities and body type.

Bottom line: Excess protein is harmful only if you already have a chronic kidney disease; if you have an active lifestyle high protein consumption is not risky.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

Happy diwali

Diwali 2020: 4 Simple Tips To Stay Fit While Binge Eating This Diwali

Diwali, one of the most iconic of all Indian festivals is here! As Indians across the world welcome the new year with light, color and zeal, the festival of lights sometimes serves as a testing time for all of us trying to stay fit. We inevitably let our guard down and overdose on hearty meals and scrumptious sweets and snacks during the festivities. While our cravings get satisfied, our bodies always have a different story to tell. We end up feeling bloated, heavy, and tend to gain a few unwanted kilos during the holidays.

flat-world-children-s-day-message_23-2148682556
, ,

This Children’s Day Worry About The Score That Really Matters

Children are no doubt the future, and before the next generation grow up and change the world as we know it, its significant to build a strong foundation in all aspects of their lives. Often parents and the society get occupied while focusing on empowering better learning, instilling values, and behaviour patterns to live in the society. What the society tends to miss out on is focusing on building healthy eating habits at young age. This is evident now with the number of health and lifestyle problems that our current generation is struggling with – which could’ve been avoided if they were in an environment that focused on nutrition as another subject of life.

top-view-bowls-with-indian-food_23-2148723454
,

Tired Of Having “Ghar ka khana” During Festivities? Here Are Some Healthy Ready-To-Eat Meals To Your Rescue

2020 hasn’t been a normal year for any of us. While we all were excited about the new decade, vowing to change our lives for the better, all that changed with the covid-19 pandemic. And if you are worried about how to spice up your cooking, or tired of making the same kind of food over the past six to seven months, then we got you covered.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Happy diwali

Diwali 2020: 4 Simple Tips To Stay Fit While Binge Eating This Diwali

Diwali, one of the most iconic of all Indian festivals is here! As Indians across the world welcome the new year with light, color and zeal, the festival of lights sometimes serves as a testing time for all of us trying to stay fit. We inevitably let our guard down and overdose on hearty meals and scrumptious sweets and snacks during the festivities. While our cravings get satisfied, our bodies always have a different story to tell. We end up feeling bloated, heavy, and tend to gain a few unwanted kilos during the holidays.

flat-world-children-s-day-message_23-2148682556
, ,

This Children’s Day Worry About The Score That Really Matters

Children are no doubt the future, and before the next generation grow up and change the world as we know it, its significant to build a strong foundation in all aspects of their lives. Often parents and the society get occupied while focusing on empowering better learning, instilling values, and behaviour patterns to live in the society. What the society tends to miss out on is focusing on building healthy eating habits at young age. This is evident now with the number of health and lifestyle problems that our current generation is struggling with – which could’ve been avoided if they were in an environment that focused on nutrition as another subject of life.

top-view-bowls-with-indian-food_23-2148723454
,

Tired Of Having “Ghar ka khana” During Festivities? Here Are Some Healthy Ready-To-Eat Meals To Your Rescue

2020 hasn’t been a normal year for any of us. While we all were excited about the new decade, vowing to change our lives for the better, all that changed with the covid-19 pandemic. And if you are worried about how to spice up your cooking, or tired of making the same kind of food over the past six to seven months, then we got you covered.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

daily protein requirement

Animal Protein or Plant Protein: Which Should You Go For?

Protein 101
October 21, 2019

Animal Protein or Plant Protein: Which Should You Go For?

Fitness enthusiasts, athletes, and non-athletes alike who wish to lead a healthy lifestyle, are often faced with incredible amount of information when it comes to which source of proteins are good for them. Largely speaking, conversations around proteins are often double sided. Where on one hand, proponents of animal protein point towards how animal proteins are known to be the powerhouse of proteins when compared to plant proteins and on the other hand, advocates of plant proteins often point towards how plant-based proteins are known to be better for one’s overall health and the environment in the long run.

These two concerns can push us in opposite directions, turning our daily food preferences into a struggle. Although it ultimately boils down to personal choices and one’s lifestyle. Here are some of the pros and cons for animal proteins and plant proteins:

THE PRESENCE OF AMINO ACIDS

The key differentiator between plant and animal proteins is the presence of and amount of amino acid available. While we know that proteins are made up of amino acids, not all amino acids are present in our body, and so the need to consume protein rich foods that consist of essential amino acids is imperative for a healthy living.

Animal Protein:

Most animal proteins tend to deliver all essential amino acids we need and hence, are considered as complete sources of proteins. Additionally, certain essential amino acids present in animal protein are responsible for increasing lean muscle mass, which in turn helps with weight loss. Few rich sources of animal proteins include meat, eggs, fish, and poultry etc.

Plant protein:

Plant proteins are often linked as “incomplete” source of proteins, as they lack one or more sources of essential amino acids. However multiple studies have confirmed that vegan diets can acquire all the above mentioned essential amino acids by consuming a combination of protein rich foods. This also helps vegans obtain all the nutrients, at the same time maintain a healthy balance of all amino acids. E.g. Beans are considered as a great source of plant proteins that are rich in lysine, however are low on methionine. On the contrary, Soy is known for carrying abundance methionine and are often considered great source of meat substitute. Hence, by incorporating various kinds of plant-based proteins one can acquire all the essential amino acids to meet their daily protein requirements.

ADDITIONAL NUTRIENTS FROM YOUR FOOD

While it is important to consume protein rich foods, one should also consider the other nutrients and health benefits that are associated with consuming these foods. “What else am I getting when I eat this food?” is something that should always be considered while deciding on foods to eat.

Animal Proteins:

Animal proteins are considered virtually to be carb-free sources of proteins. However, although, animal proteins mainly fish, meat, and poultry are the richest source of Omega-3,vitamin D and Vitamin B12, they are encased with saturated fats and high cholesterol, when compared to plant proteins.

Plant Proteins:

Plant proteins for example, beans, legumes and lentils contain the highest level of fibers that can be present in food sources. And fibers are an important component of our diet as it helps balance our digestive systems. Further, plant proteins are known to carry minimal or no amount of saturated fats and cholesterol, which are present in high quantities in animal proteins. And lastly, Plant proteins carry high amounts of phytonutrients, i.e. Health-promoting compounds that are known to fight diseases and promote better human health.

Therefore, a heathy diet is all about knowing how to balance out and incorporate various food sources in our diets. And often the choice between animal and plant protein involves several factors. One should realize that it is the amount of protein consumption that matters; whether you get it through plant-based, animal-based or a mixed protein diet.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

Happy diwali

Diwali 2020: 4 Simple Tips To Stay Fit While Binge Eating This Diwali

Diwali, one of the most iconic of all Indian festivals is here! As Indians across the world welcome the new year with light, color and zeal, the festival of lights sometimes serves as a testing time for all of us trying to stay fit. We inevitably let our guard down and overdose on hearty meals and scrumptious sweets and snacks during the festivities. While our cravings get satisfied, our bodies always have a different story to tell. We end up feeling bloated, heavy, and tend to gain a few unwanted kilos during the holidays.

flat-world-children-s-day-message_23-2148682556
, ,

This Children’s Day Worry About The Score That Really Matters

Children are no doubt the future, and before the next generation grow up and change the world as we know it, its significant to build a strong foundation in all aspects of their lives. Often parents and the society get occupied while focusing on empowering better learning, instilling values, and behaviour patterns to live in the society. What the society tends to miss out on is focusing on building healthy eating habits at young age. This is evident now with the number of health and lifestyle problems that our current generation is struggling with – which could’ve been avoided if they were in an environment that focused on nutrition as another subject of life.

top-view-bowls-with-indian-food_23-2148723454
,

Tired Of Having “Ghar ka khana” During Festivities? Here Are Some Healthy Ready-To-Eat Meals To Your Rescue

2020 hasn’t been a normal year for any of us. While we all were excited about the new decade, vowing to change our lives for the better, all that changed with the covid-19 pandemic. And if you are worried about how to spice up your cooking, or tired of making the same kind of food over the past six to seven months, then we got you covered.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Happy diwali

Diwali 2020: 4 Simple Tips To Stay Fit While Binge Eating This Diwali

Diwali, one of the most iconic of all Indian festivals is here! As Indians across the world welcome the new year with light, color and zeal, the festival of lights sometimes serves as a testing time for all of us trying to stay fit. We inevitably let our guard down and overdose on hearty meals and scrumptious sweets and snacks during the festivities. While our cravings get satisfied, our bodies always have a different story to tell. We end up feeling bloated, heavy, and tend to gain a few unwanted kilos during the holidays.

flat-world-children-s-day-message_23-2148682556
, ,

This Children’s Day Worry About The Score That Really Matters

Children are no doubt the future, and before the next generation grow up and change the world as we know it, its significant to build a strong foundation in all aspects of their lives. Often parents and the society get occupied while focusing on empowering better learning, instilling values, and behaviour patterns to live in the society. What the society tends to miss out on is focusing on building healthy eating habits at young age. This is evident now with the number of health and lifestyle problems that our current generation is struggling with – which could’ve been avoided if they were in an environment that focused on nutrition as another subject of life.

top-view-bowls-with-indian-food_23-2148723454
,

Tired Of Having “Ghar ka khana” During Festivities? Here Are Some Healthy Ready-To-Eat Meals To Your Rescue

2020 hasn’t been a normal year for any of us. While we all were excited about the new decade, vowing to change our lives for the better, all that changed with the covid-19 pandemic. And if you are worried about how to spice up your cooking, or tired of making the same kind of food over the past six to seven months, then we got you covered.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.