Radio Host Jess Eva, 35, shares her day on a plate.
5.45am Straight into discussing the day’s show with my co-hosts and our executive producer. I eat a piece of toast with strawberry jam.
7.10am After being on air for an hour, I make myself some bran flakes with apple and cranberry.
8.15am An apple, another coffee and a large glass of magnesium water.
11.30am I prepare a Vietnamese salad with chicken bites and avocado, grain crispbread and 15 grams of roasted peanuts.
6pm Dinner is beef stroganoff with vegetables and lemon water.
8pm After putting my son to bed with a story, I make myself a cup of tea with full-fat milk and one sugar. I’m quite tired, so I decide to have an early night.
Dr Joanna McMillan says …
Top marks for … Getting vegetables into your lunch and dinner. You need at least two meals with vegies to reach the recommended minimum of five serves a day. Just make sure you include plenty of different vegetables across your week and that they fill half your plate at both meals.
If you keep eating like this you’ll … Significantly lower your risk of chronic diseases such as cardiovascular disease, type-2 diabetes, dementia and many forms of cancer, as you’re eating mostly whole foods, not ultra-processed foods. But toast and jam is not the ideal breakfast, so you can improve!
Why don’t you try … Ensuring your toast is wholegrain, for the fibre and additional nutrients, and topping it with nut butter. Nuts would provide magnesium naturally, rather than taking a supplement, but you only eat half the target of 30 grams a day. I’d also add fresh berries to your bran flakes for an antioxidant and vitamin C boost.
Jess is a Lite n’ Easy ambassador and host of Triple M’s Moonman in the Morning.
This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale December 8.
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