My day on a plate: Gian Slater

Vocalist and composer, Gian Slater, 36, shares her day on a plate.

Gian Slater.

7am After feeding my newborn baby, I eat breakfast with my three-year old: muesli with natural yoghurt and berries, and a cup of tea. My menu has been lovingly provided by friends and family.

10am For morning tea, I have a fruit-and-nut muffin and another cup of tea.

1pm My mother-in-law comes over to help out and brings more food. We have pies for lunch.

3pm I give my three-year-old a long-overdue haircut, then for afternoon tea we share a bunch of grapes and some biscuits with cheese.

6pm My sister-in law and her kids visit. We have ham-and-vegie soup, plus lentils and pasta.

9pm After putting the kids to bed, I have a glass of milk and dark chocolate.

Dr Joanna McMillan says …

Top marks for … Eating regularly throughout the day, including a few snacks. Your body is recovering from pregnancy and good nutrition is essential. Your breakfast and dinner were particularly nutritious, plant-rich choices and your calcium intake hits the mark from the three serves of dairy.

If you keep eating like this you'll … Help keep up your energy levels, but you may fall short on specific nutrients and phytochemicals. You lack vegies, with only your soup providing any. You also fall short on wholegrains: research strongly supports the benefits from having at least three serves a day.

Why don't you try … Microwavable individual packs of frozen vegies to add to your lunch. Chop up vegie sticks and keep them in the fridge, ready to snack on with hummus or other healthy dip. Swap the pie for a sandwich on wholegrain bread, and look for wholegrain crackers and muffins made with wholegrain and legume flours.

Gian Slater will be performing as part of the 2019 Melbourne International Jazz Festival.

This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale May 12.

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