Gluten free diet plan
Gluten is a type of protein that is found within grains such as barley, rye, and wheat. That means that gluten is found in any products which contain these ingredients. Bread is a prime example, though there are, of course, many other foods made from these products and containing these products.
How to go gluten free
Now, the thing to remember here is that gluten intolerances and allergies are not the same as celiac disease. Celiac disease is a form of the immune disease which results in irritation and damage to the small intestine after gluten has been consumed. Gluten is such a troublesome little critter that there are 5 different problems people can face when it comes to consuming it. These are:
• Celiac disease
• Non-celiac gluten sensitivity
• Gluten intolerance
• Gluten ataxia
• Dermatitis herpetiformis
Wheat and other comparable grains are considered by many to be godsends. Ever since we became self-sufficient, and discovered farming and agriculture, we have used wheat and grains in a vast array of different ways.
From bread and pasta to beer and wine, wheat is seemingly the gift that keeps on giving. There is, however, a drawback to being self-sufficient. Unless you’ve been living under a rock for the past decade or so, you’ll have noticed how more and more people appear to be embracing a gluten-free diet.
It turns out however, that gluten-free diets were not just fads at all, and that they can provide a wide range of health and wellness benefits to those who follow them.
But why do peoples feel the need to adopt a gluten-free diet and lifestyle in the initial place?
Back in the Paleolithic era, when our caveman ancestors roamed the earth, we had no farms, no convenience stores, and no pizza delivery services. In actuality, the food we used to eat back then had to be discovered, foraged, or killed.
Cavemen would hunt and kill wild animals, and they would snag fish if they could, they’d eat seeds, nuts, berries, and anything else deemed edible which grew in the wild. These days, paleo diets are hugely popular.
The shared truth about these diets is they are for weight loss. They aren’t. They are mostly to help people avoid common food allergies and intolerances, and the horrible side effects that go together.
You see, back then, cavemen weren’t obese, they didn’t suffer from food allergies, and they didn’t have to use prescription medications to control and regulate a wide assortment of different health problems based primarily on the modern Westernized diet.
Granted, life expectancies back then were very low, but causes of death were deemed to primarily be natural. Though wheat and similar grains did develop in the wild, back then we had no idea they were edible, so we stayed well clear — more than a million years.
Gluten comes from the Latin word for glue. This is because it can hold grains like wheat together and scatter them. This protein is responsible for providing grain-based goods like pasta and bread, their tender and chewy texture. Now, a lot of people can very happily eat gluten for their heart’s content, so surely, it is harmless enough? Well, not exactly.
You see, 1 in 133 US citizens suffers from some form of gluten intolerance. As a growing number of researches has been conducted on gluten as well as the possible health dangers it poses, scientists are discovering more and more evidence to indicate it to some people; gluten does seem to be more harmful than others.
Experts believe that, if we were to return to how we initially farmed and processed grains, we would be a lot healthier than we are now. They think that many grains have today are so heavily processed, modified, and altered, that they’re incredibly different to those we ate thousands of years back.
4 Benefits Of Going Gluten Free
Whenever you hear a few of the benefits you are going to enjoy due to making the transition, you’ll wish you’d investigated performing it sooner, even though adopting a gluten-free lifestyle and diet might appear to be an overwhelming prospect in the beginning.
Advantages of going gluten free include:
One common characteristic of gluten sensitivity/celiac disease is an absence of energy. Fatigue is prevalent in people working with this digestive issue, and it may therefore negatively affect other aspects in your life too.
In the event you experience an adverse response to consuming gluten, this could make you feel bloated and sluggish. Whenever we feel by doing this, all we would like to do is take a seat and perform the minimum. Research has discovered that adopting a gluten-free diet will help significantly increase both mental and physical levels of energy, allowing you are feeling energized and alert.
Prevent Digestive Issues
While you now know, if gluten negatively affects you, it is usually your digestive tract which takes the brunt of all things. Gluten can lead to stomach cramps, gas, bloating, flatulence, diarrhea, constipation, malnutrition, nausea, plus much more besides.
Even tiniest trace of gluten can negatively impact your digestive health. By going gluten-free, however, you can avoid all the issues as mentioned earlier and revel in healthy digestion along the way.
Inflammation is usually caused when gluten is consumed. While the procedure is natural and should be advantageous, it sometimes may harm your body. Inflammation may cause headaches, pain, muscular discomfort, and illness and disease.
Going gluten-free, however, reduces markers of inflammation in the human body, like antibody levels. Furthermore, it can also help to lessen harm to the gut, again brought on by inflammation.
As you must not adopt a gluten-free diet using the sole aim of slimming down, one great benefit of following said diet would be the fact weight reduction will usually occur.
It is because many foods containing gluten are loaded with calories or can lead to disruptions to hormonal levels which could influence putting on weight. Not every gluten-free foods are healthy obviously, so just bear this in your mind when after the gluten-free diet.
When you eat healthy food like vegetables, meats, fish, some fruits, and drink lots of water; however, you will see that you might be slimming down.
What is Celiac Disease? Do I Have Celiac Disease Or Gluten Sensitivity?
So, now that we know a bit more about gluten-free and why, possibly, it may be harmful to our bodies, we need to deal with the problem of whether you might potentially be suffering from celiac disease or gluten sensitivity. The two are frequently confused with one another, but there are differences, and it pays to understand these differences to prevent misdiagnosis.
Celiac Disease is a condition that’s genetic. This autoimmune disorder leads to a person suffering from adverse reactions when they have gluten or even a small trace of gluten for that matter. When celiac disease occurs, it results from the small intestine getting swollen and inflamed. When this happens, it’s not able to absorb nutrients from the foods and beverages we consume. What is more, it may also result in additional adverse reactions and side effects such as:
• Stomach cramps
• Weight loss
• Itchy skin and rash
Gluten sensitivity or non-celiac gluten sensitivity isn’t as well known as celiac. Gluten sensitivity is a condition in which, upon eating glutenfree, patients experience several adverse reactions to said gluten free, with symptoms being virtually identical to autoimmune disease. 6% of the populace is considered to suffer from gluten sensitivity.
The two are incredibly similar, although the main issue is that celiac suffers have’leaky gut’ which implies that their bowels possess a high degree of permeability, which is why they are not able to absorb as many nutrients because they escape before they can be consumed. People with gluten sensitivity don’t have high levels of permeability, so leaky gut isn’t an issue.
Precisely What Is A Gluten-Free Diet & Could It Be Suitable For Me?
Now it’s time for all of us to check out precisely what a gluten-free diet is, and whether it may be best for you. Remember, gluten is an extremely complex ingredient and is much more complicated than many people appear to realize.
In basic terms, a gluten free weight loss program is a diet plan which excludes all foods and beverages containing gluten, or ingredients which might contain gluten.
Those affected with Celiac disease will commonly cut gluten from their diets. Those with gluten sensitivity issues will also need to do the same.
Such as those that we have listed previously, it may be time for you to adopt a gluten-free diet, if you have experienced any adverse reactions or side effects when consuming foods or drinks containing gluten.
If they aren’t suffering from any form of sensitivity to it, some people choose to cut gluten out of their diets anyway.
Foods To Consume And Foods To Avoid
So, as you can see, a gluten-free diet is straightforward to describe, and diagnosing issues about gluten sensitivity is reasonably simple.
So, if you choose to go gluten-free, what foods can you eat, and which foods should you avoid? Can this mean you can’t ever consume a delicious pizza or bacon double cheeseburger again? No, certainly not.
Lifestyle and diet: there are now more delicious gluten substitutions than ever before. You may also purchase gluten-free flour so that you can bake your bread, doughs, and bases using ingredients which are 100% gluten-free.
To make sure your gluten-free experience runs as smoothly as is possible, we’re now tending to list a few of the main foods you can eat, and foods you need to avoid, while after a gluten-free diet. We’ll start with what you could eat.
Foods You Are Able To Eat
Most wholegrains – Yes, that’s right. All whole grains contain gluten and are therefore very bad for anybody suffering from gluten sensitivity issues. That is a common belief.
Most whole grains are free from this pesky protein. That is the truth. A lot of grains are processed in facilities that also handle gluten-containing ingredients so that cross-contamination can occur. That’s the thing to remember, however. This is also true with regards to oats.
Types of gluten-free whole grains, however, are the following:
• Wild rice
• Brown rice
Vegetables And Fruit – If they are natural, and haven’t been processed by any means, all vegetables and fruit are naturally free of gluten. Veggies and fruits are perfect for any diet program primarily because they are loaded filled with vitamins, minerals, as well as other nutrients the body thrives upon.
We won’t list each vegetable and fruit that you could eat about this diet as that will take an eternity. Just be wary of canned fruits or veggies — alternatively, pre-prepared ones.
Proteins – Again, if they are natural and haven’t been processed or tinkered with by any means, all meats and fishes are naturally free of gluten.
Fish and meats, for instance, are full of vitamins, minerals, as well as some healthy fats and beneficial proteins. Processed meats, however, like sausages, are occasionally bulked by helping cover their ingredients and cereals which do contain gluten.
Eggs are yet another excellent supply of protein which is naturally gluten-free. Nuts, seeds, and many legumes can also be perfectly acceptable on the gluten-free diet.
Fats – Fat is a macronutrient that plays an essential role within our daily lives. It is crucial for several natural processes in the human body and, providing we obtain it from natural and healthy sources; it really is exceptionally healthy.
Fats can also be naturally free of gluten. Just be cautious about cooking sprays, or oils with added seasonings, because they may sometimes contain ingredients that could contain gluten. Types of healthy fats include:
• Oily fish
• Coconut oil
• Olive oil
• Grass-fed butter
• 100% natural nut butters with nothing added
Beverages – In addition to whole-foods,you will undoubtedly have to consume something to clean everything down. Most beverages are perfectly fine on the gluten-free diet, with drinks like water, fruit tea and juice, and coffee, all proving perfectly acceptable.
Just be cautious about smoothies, alcohol based drinks, and malt beverages which are generally made out of grains or ingredients containing gluten.
Dairy – Dairy is yet another food item that is usually perfectly acceptable on the gluten-free diet, again, so long as it hasn’t been tampered with by any means.
Dairy like: yogurt, cheese, milk, cream and butter, and sour cream, are perfectly fine because they usually do not contain gluten.
Often create the mistake of avoiding dairy due to the lactose, many people after a gluten-free diet, however. Lactose intolerance along with a wheat intolerance are two different things entirely.
Foods To Avoid
Below we’ll be listing a series of foods and drinks to avoid on a gluten-free diet. We won’t be going into detail about why each one should be avoided because we all know that it’s because they contain gluten, or they have been prepared in an environment where gluten is present, and cross-contamination could have occurred.
Foods to avoid on a gluten-free diet include:
• Spice mixes
• Wheat bran
• Wheat starch
• Wheat germ
• Processed meats
• Some ciders
• Some liquors such as whiskey
• Brewer’s yeast
• Baked and processed goods
• And more…
Pitfalls To Prevent When Going Gluten Free
Now we’ll look in a few common beginner mistakes to prevent when you choose to visit gluten free. Going gluten-free is significantly harder and much more complex than many people realize. To help make sure your gluten-free journey runs as smoothly as is possible, take a look at these beginner mistakes to prevent.
Not Reading Food Labels
First of all, probably the most common mistakes that individuals make when after a gluten-free diet is neglecting to look at the listing of ingredients around the food labels and packing.
Sausages, for instance, are usually regarded as being meat-based products. Therefore, many people create the mistake of thinking they are all ideal for a gluten-free diet.
Some brands, however, contain cereals, grains, seasonings, or flours that do contain gluten.
You will find obviously, 100% meat sausages. However, some brands available do add other activities for their recipes. This is among a variety of examples. To prevent any potential complications, always take time to look at the ingredients.
Assuming That Most Gluten-Free Foods Are Secure
Oats, while we mentioned earlier, usually do not contain gluten. Regardless of this, you will still have to be extremely careful when eating oats, because they are often processed and packaged in environments where gluten exists.
Cross contamination is, therefore, a really real possibility. The best recommendation we can provide you with the following is to accomplish just as much research as is possible, and also to not take any chances.
Not Receiving Enough Nutrients
Lots of people suffering from gluten sensitivity issues, or celiac disease, often end up becoming malnourished. Their bodies find it difficult to absorb adequate quantities of the best nutrients, together with the simple fact that sometimes they just don’t eat healthily enough.
Going gluten-free will not guarantee that you’ll receive an adequate amount of the best nutrients regularly. Everybody has their most and least-favorite foods, so make sure to prioritize healthy food like vegetables and fruit, which are loaded with minerals and vitamins.
Quitting Too Soon
Okay, time for you to get real here. Whenever you transition to a gluten-free diet, this can be a big step, as well as your body is not going to enjoy it as first. For your first 2 or 3 days, you are going to feel awful.
You’ll feel tired, you’ll be hungry, you’ll possess a headache, and you’ll be craving the meals you are aware you shouldn’t be eating. You’ll want to disappear and hibernate for a couple of months.
In the event you stay with it; however, things can get better. When your body accepts the truth that gluten has disappeared, you’ll start to feel much better than ever before. When you can ensure it is past the initial few days, you ought to be perfectly fine.
Overlooking Sauces, Seasonings, And Condiments
After preparing your delicious gluten-free meal, from habit, you might grab the closest seasoning, sauce, or condiments generally, and wonder why you’re bloated as well as in agony shortly afterward.
Though a bit squeeze of sauce here, or perhaps a sprinkling of seasoning there, might not appear to be much, the truth is even tiniest trace of gluten could result in some nasty negative effects. Many sauces, seasonings, spices, and condiments contain gluten, or may potentially contain gluten, so be careful and again, always look at the packaging.
Shopping Strategies For Living A Gluten-Free Life
In writing, going gluten-free is rather easy. In real life, however, things are much more complicated.
Adopting a gluten-free lifestyle and diet is not easy, and it’s not just something that can be done on impulse.
Preparation is extremely much the way to succeed with regards to going gluten-free, which explains why we’re likely to be considering several shopping suggestions to help make sure you allow yourself every possibility of success on your new healthy lifestyle.
Try New Sections Within The Supermarket
If you’re new to every one of gluten-free produce, then chances are you may also be a newcomer to the gluten-free, specialty, and ‘free-from’ parts of the local supermarket. You’ll be blown away by exactly how many different products you encounter whenever you branch out a bit and begin exploring. You never know, you may also locate a new favorite product?
Be Skeptical Of Oats
At this point, you need to know that oats, while being gluten-free, can continue to trigger flare-ups due to cross-contamination.
You can purchase gluten-free oats which ensure the oats themselves to become completely safe. However, you might still have to be careful. It is because oats contain another protein called ‘Avenin’ that is structurally much like gluten, which means that it may sometimes cause similar symptoms.
If you attempt oats and discover yourself experiencing no adverse side-effects, go ahead and stay with that same brand.
Find New Staples
If previously, some staple carbohydrates included things such as bread and pasta, when you go gluten-free, it will likely be quite the shock towards the system in the beginning.
This is when it’s smart to discover new staples to change the ones that utilized to upset your stomach, but that you relied so heavily upon.
Rather than pasta, consider gluten-free noodles perhaps? Rather than bread, consider things like Quinoa.
We can’t guarantee which you will love every gluten-free product you encounter, however, if you don’t try you won’t know.
Keep In Mind That Wheat-Free Isn’t Gluten-Free
While shopping and reading the labels of food packaging, it’s important to understand that wheat-free will not be precisely like gluten-free.
Remember, although present in wheat, gluten can also be present in ingredients like rye or barley.
Again, this is one more reason why it’s essential to check food labels before purchasing any new items continually.
Create A List
Finally, even before you go out shopping, the very first thing you have to ensure is that you possess a grocery list nearby.
Don’t just enter the shop and find out which gluten-free products you will find, instead, write exactly what you will need upon an inventory as this way you won’t forget anything, and you will likely get finished up much faster too.
Well, that’s a couple of shopping suggestions to consider when going gluten-free, within the next area of the guide we are going to take a look at a sample menu that you could follow within your journey to living gluten-free.
Gluten free recipes: A Sample Menu For A Gluten Free Day
Just to ensure that you’re perfectly clear with regard to which foods you can and cannot eat, and when, we’re now going to provide you with a typical sample menu for a gluten free day.
You don’t need to incorporate this exact diet into your gluten-free eating plan, nor do you even need to eat any of the foods listed below if you don’t want. We simply want to provide you with a rough idea of what you can and cannot eat and drink while following a gluten free diet. So, take a look and see what you think:
Breakfast – Fruit and Yoghurt
• 2/3 cup of Greek Yoghurt
• Handful of fresh blueberries
• Handful of toasted almond flakes
• Drizzle of honey
*Top the yoghurt with the fruit, nuts, and honey
• 1 apple or an alternative piece of fruit
Lunch – Tuna Niçoise Salad
• 1 fresh tuna steak, cooked to your liking
• 1 handful of mixed leaves
• 2 sliced boiled eggs
• Handful of black olives
• 2 sliced tomatoes
• Quarter of a sliced cucumber
• Drizzle of gluten-free dressing
• Handful of blanched green beans
• Handful of dry roasted regular cashew nuts
Dinner – Salmon, Baked Potato And Spinach
• 1 baked salmon fillet
• 1 handful of spinach leaves
• 1 baked potato
• Knob of butter or soured cream
*Water, green tea, coffee, tea, fruit juice
And there you have it, just one typical example of a basic gluten-free diet plan that will get you through the day.
Remember, there are plenty of delicious recipes out there for you to try, so don’t be afraid to look online and see what you can find. Be sure to mix things up and have different foods on different days to break the monotony.
Some of the Best Gluten Free Snack Recipes
Gluten Free Caramel Corn
5 quarts freshly popped popcorn
2 cups brown sugar
1 cup butter (2 sticks)
1/2 cup light corn syrup
1 teaspoon baking soda
1/4 teaspoon cream of tartar
Preheat oven to 250 degrees.
Place the popped popcorn in a large roasting pan. Place butter, sugar, corn syrup, and cream of tartar in a large pan. Heat over medium heat, until melted, stirring often to prevent burning. Bring the mixture to a boil and cook for five minutes longer, stirring continually.
Remove from heat. Add baking soda and stir to mix. Carefully pour the mixture over the popcorn, and stir gently to coat. Bake the entire mixture for 1 hour, stirring every 15 minutes. Remove from the oven and pour onto a large baking sheet to cool. Break up large clumps, and enjoy!
Gluten Free Granola Bars
1 1/2 cups Gluten Free All Purpose Baking Flour
2 cups Gluten Free Rolled Oats
1/4 cup Brown Rice Farina
1 cup Apple Juice
2/3 cup Brown Sugar
2/3 cup Applesauce, unsweetened
1/2 tsp Sea Salt
1/2 tsp Cinnamon, ground
1/4 cup Canola Oil
1 tsp Vanilla
1/2 cup Pecans
3/4 cup Chocolate Chips
Spray a 9 x 13-inch pan with cooking spray. In a large bowl, stir together the flour, oats, farina, cinnamon and salt. Add the brown sugar with a fork.
In a separate smaller bowl stir together the apple juice, applesauce, vanilla, and canola oil. Add the wet ingredients to the large bowl with the dry ingredients and blend well.
Stir in the pecans and the chocolate chips and pecans. Spread the mixture into the oiled pan and flatten with a spoon.
Bake at 375°F for 30 minutes. When done, cut into 24 bars and place on two baking trays, ensuring a bit of space between the bars. Place bars back into the oven and bake an additional 10 minutes. Cool on a wire rack.
Some of the Best Gluten Free Dessert Recipes
Gluten Free Chocolate Cake
5 large eggs
8 oz unsweetened chocolate
4 oz semisweet chocolate
1 1/3 cups sugar, divided
1 cup (2 sticks) margarine
1/2 cup water
Preheat oven to 350 degrees.
Lightly coat a 9-inch spring form pan with nonstick cooking spray. Crack the eggs into a small glass or metal bowl and temper them over low heat on the stove, but do not cook. This will allow the eggs to triple in volume when beaten.
In a medium pan, melt the chocolate, water, 1 cup sugar, and margarine over medium heat, stirring continually. Remove from heat and let cool.
Transfer the eggs to a mixing bowl. Add the remaining 1/3 cup sugar to the eggs and beat until tripled in volume. Fold the chocolate mixture. Pour the mixture into the prepared pan and bake 30-35 minutes; it will be a little loose in center. Serve warm or room temperature.
Gluten Free Brownies
1 cup gluten free flour
2/3 cup unsweetened cocoa
1/2 teaspoon baking powder
1/3 cup butter or margarine (melted)
1/2 teaspoon salt
1/2 cup brown sugar, packed
1/2 cup granulated sugar
1 large egg
1/3 cup hot water or brewed coffee
1/4 cup chopped walnuts (optional)
Preheat oven to 350 degrees F.
Grease or spray with cooking spray an 8 inch square nonstick pan. Stir together gluten free flour, cocoa, baking powder, and salt. Set aside.
In large mixing bowl, beat butter, sugars, and the egg with an electric mixer on medium speed until well combined. With mixer on low speed, add the dry ingredients, along with the hot water or coffee. Blend well; mixture will be somewhat thick. Stir in walnuts, if desired. Spread batter in prepared pan and bake 20 minutes. Cool the brownies on a wire rack before cutting.
To follow a gluten-free diet, you must avoid wheat and some other grains, while choosing substitutes that provide nutrients for a healthy diet.
A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale.
A gluten-free diet is essential for managing signs and symptoms of celiac disease and other medical conditions associated with gluten. A gluten-free diet is, however, popular among people without gluten-related medical conditions. The claimed benefits of the diet are improved health, weight loss and increased energy.
Most clinical studies regarding gluten-free diets have been conducted with people who have celiac disease. Therefore, there is little clinical evidence about the health benefits of a gluten-free diet in the general population.
Removing gluten from your diet likely changes your overall intake of fiber, vitamins and other nutrients. Therefore, regardless of your reasons for following a gluten-free diet, it’s important to know how it can affect your overall nutritional needs.
Keeping a strict gluten-free diet is a lifelong necessity for people with celiac disease. Following the diet and avoiding cross-contamination results in fewer symptoms and complications of the disease.
For some people with non-celiac gluten sensitivity, the condition may not be lifelong. Some research suggests that you may follow the diet for a certain period, such as one or two years, and then retest your sensitivity to gluten. For other people with non-celiac gluten sensitivity, the diet may be a lifelong treatment. More…
Gluten-Free Living For The Entire Family
If you’re able-bodied capable of taking care of yourself, gluten-free living continues to be very testing. In case you are unable to do this. However, it will become even harder than ever before.
Children, for instance, are not able to buy and prepare their food so that they depend on their parents or guardians.
A young child having a gluten sensitivity, therefore, will need much more care and attention. Seniors that are perhaps less able-bodied because they once were may also need catering for when they are not able to consume gluten.
It might be challenging in the beginning, but when you’ve got the hang from it, food preparation for members of the family, old and young, who cannot consume gluten, is a breeze.
Here are a few ideas to assist the entire family to live gluten-free
Always Wipe Down Surfaces
Whether it’s a chopping board or perhaps a kitchen work surface, whenever you prepare food of any type, always wipe down work surfaces once you’ve finished. Use a high-quality anti-bacterial cleaner, together with hot soap and water.
Always Prepare Gluten-Free Food Separately
It may seem like a little bit of hassle, but gluten-free meals ought to always be prepared separately to regular meals. Again, this is largely due to cross-contamination. Even when you are sure you’ve adequately cleared up, you need to never make a gluten-free meal directly following a regular meal.
Be Very Strict With Regards To Cross-Contamination
Cross contamination is among the biggest headaches with regards to preparing gluten-free meals. Wiping down cooking surfaces is a great start. However, you should also be skeptical from the cloths you utilize, the knives, chopping boards, where your meals are being stored, plus much more besides.
You should also be cautious with regards to pots, pans, and oils. Ideally, it is advisable to purchase separate chopping boards, cloths, knives, cutlery, oils, pots, and pans that you employ just for preparing your gluten-free meals only. By doing this, the likelihood of cross-contamination happening is reduced exponentially.
Store Gluten-Free Ingredients Inside A Separate Cupboard
Another very helpful tip with regards to going gluten-free would be to store ingredients inside a separate cupboard. This cupboard will, therefore, be utilized purely for gluten-free ingredients. You can even go one step further and put in a mini-fridge/freezer to keep frozen gluten-free produce like meat, fish, and frozen veggies.
Try Lots Of New Foods
Gluten-free diets are more heavily catered for than in the past, meaning there are all sorts of delicious, weird, and wonderful ingredients so that you can try.
You can purchase gluten-free pasta, gluten-free bread, gluten-free flour, plus much more besides.
Why not get creative in the kitchen area and attempt new stuff? This makes sure that the lucky members of the family that will get to consume the meals will have ample variety to pick from.