‘A large cup of water and an apple’: What this opera singer eats before rehearsals

Opera singer Esther Song, 31, shares her day on a plate.

8.30am Large cup of water and an apple before I head to rehearsals for La Bohème.

12.15pm A packet of nuts and a large latte in my first break.

1.45pm A “seafood sensation” takeaway sandwich roll.

6.40pm Dinner, made by my hubby, is usually Chinese or a mix of Chinese and Korean. Tonight it’s quinoa with kimchi pork rib stew. Dessert comprises a slice from a large mango.

Dr Joanna McMillan says:

Top marks for … Getting your recommended two pieces of fruit into the day and snacking on nuts. A handful of nuts a day has been shown to have huge benefits for cardiovascular health as well as assisting in weight control.

If you keep eating like this you’ll … Fall short on fibre and antioxidants since you have few vegies and no legumes on this day. Takeaway sandwiches tend to be light-on for vegetables and are often made with poor-quality white bread and mayo that uses ultra-processed oils.

Why don’t you try … Taking lunch with you to rehearsals so you’re in control of the ingredients. Suggestions include a salad with a can of tuna and a homemade dressing of extra virgin olive oil and vinegar, or a wholegrain bread roll with dark leafy greens, roast veg and sliced cheese for a calcium and protein boost. Add a side of greens to dinner.

Esther Song plays Musetta in Opera Australia’s production of La Bohème at the Sydney Opera House until March 11.

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