Australian Workout Meals nutritionist Gemma Daley says overweight Australians need to ditch the diet and opt for lifestyle changes, and one key stodge replacement comes in the form of those big white cauliflower florets.
No longer something you only eat at Nana’s smeared in white sauce, Ms Daley says cauliflower is currently the go-to vegetable for everything.
It’s the health substitute everyone is using for everything from rice and potato, to pasta, pizza and pie crusts, as it’s high in fibre and a low carb alternative to grains and legumes, as well as a good source of antioxidants.
According to Nielsen data, packaged cauliflower products have grown by 71% over the past year. Sales of packaged cauliflower ‘rice’, zucchini noodles and other vegetable-based replacements for pasta and other simple carbs reached $47 million this year, with sales of cauliflower substitutes in particular doubling over the past year to $17 million.
Even better, Cauliflower, which comes in four colours – white, purple, orange and green – iscurrently in season (from September to November), meaning it’s better on your pocket and waistline.
Recent studies show one in three people have gained weight since Covid which Workout Meals nutritionist Gemma Daley blames snacking, poor sleep and stress with people who work from home spending longer hours at their desk than they would normally.
- Eat protein with every meal. Protein helps to build muscle and is extremely beneficial for weight loss. Protein leaves you feeling fuller the longest as it assists in producing hormones. Hormones which play a direct role in making you feel full or satisfied. These proteins for each meal do not only need to come from meat but could also come from greek yogurt, cottage cheese and legumes.
- Eating 5-6 servings of vegetables daily is recommended. Adding large salads or stir-fried vegetables to your meals can fill you up and provide your body with what it needs without adding empty calories as they are extremely nutrient dense. Include a couple of servings of low glycemic index starchy carbs such as sweet potatoes, pumpkin and beetroot.
- Drink more water. Aim for 2-3 litres per day. The amount of water you need is dependent on your body mass size, On average women need to drink 2 to 2.5 litres of water a day while it is 3 to 3.5 litres a day.
- Cut out processed carbs. That means avoiding donuts, pies and sugary drinks. You can eat whole grain breads and pasta but limit their intake.
- Eat healthy fats every day. Get them from such things as walnuts, avocado, extra virgin olive oil and flax seeds.
- Incorporate nutritious ready-made meals into your weekly menu, like Workout Meals to help you stay on track and prevent cooking fatigue.
Source: Workout Meals