FEELGOOD MEALS

We have all been there … a weekend filled with food, drinks, late nights and loads of fun but also a couple of extra kilos thanks to the significant calorie, carb and salt load. There is nothing wrong with indulging occasionally but knowing what you can eat after a big weekend to help rid your body of extra fluid weight can get you back to your best quickly. Here are the best meals to choose to help buffer any of the ill effects.

Vegetable based soup

The water content of soup helps to move food through the digestive system and a soup made with a base of potassium-rich vegetables such as celery, onions, leeks, spinach and kale helps to excrete extra fluid the body may be holding on too after loads of salt has been consumed via fried and processed fast foods.

Omelettes

Not always thought of as an overly healthy option, it’s all about the right kind of omelette. A couple of eggs teamed with loads of vegies such as tomatoes, spinach, mushrooms, capsicum and onions will contain protein and loads of fibre. A plain omelette makes a perfect light, recovery meal. Add a little white cheese such as feta, goat’s cheese or ricotta for extra flavour.

Prawn & roast vegie salad

Prawns are high in protein but relatively low in calories and are delicious when warm or cold with a mix of roasted vegies. Zucchini, eggplant, mushrooms, capsicum and pumpkin in particular are all low-calorie and fibre-rich.

Bircher muesli

Our digestive system takes a beating when we eat large volumes of fatty, sugary processed foods and alcohol. Nurturing the gut with fibre-rich foods and fermented dairy with probiotics, or the good bacteria that helps keep the digestive system balanced will get your tummy and energy back on track. A homemade muesli or Bircher bowl with a plain yoghurt with live cultures or kefir base, wholegrain oat cereal and high fibre fruits like berries ticks the nutritional boxes.

Poke Bowl

A poke bowl with a base of wholegrain brown rice, fermented vegies, protein rich Edamame and anti-inflammatory Omega-3 rich salmon will tick the box on a number of key nutrients for digestive comfort. Just go easy on the high sodium soy sauce!

Susie Burrell is one of Australia’s leading dietitians and a regular SMARTdaily contributor known for her extensive background in both nutrition and psychology, and for her practical, easy-to-understand approach to diet.