How this chef sticks to a remarkably healthy diet

Vanessa Horton is an executive chef. Here, the 55-year-old shares her day on a plate.

7.30am After a swim at our local outdoor pool, breakfast is homemade granola with full-cream milk and half a cup of seasonal fruit.

9am A large cappuccino with full-cream milk, and a water bottle filled for the day.

10am A quarter of an avocado, two Vita-Weat 9 Grain crispbread biscuits and a cup of green tea.

12pm Two hard-boiled eggs, one steamed potato, cherry tomatoes, cucumber, olive oil, vinegar and four more multigrain biscuits. In the afternoon, it’s tasting time sampling ice-cream and brownies.

6.30pm Tray-baked chicken thigh fillets, pumpkin, cauliflower and beetroot. Rocket on the side, sprinkled with feta. Dessert is fruit salad and yoghurt.

Dr Joanna McMillan says:

Top marks for…
A dinner that combines high-quality protein from the chicken (thighs have more iron and zinc than breast) and yoghurt, four different vegies and fresh fruit. Combined with your meals earlier in the day you meet your recommended five and two for veg and fruit.

If you keep eating like this you’ll…
Help to keep your bones strong. Women over 50 have an increased requirement for calcium as bone density drops during menopause. Your regular dairy foods are an excellent way of ensuring your calcium intake is adequate.

Why don’t you try…
Boosting your intake of the long-chain omega-3 fats essential for brain health by including oily fish such as salmon, trout, sardines or mackerel two to three times a week. Ensure your fruit includes berries such as blueberries, found to help with memory as we age. And add a handful of nuts a day for heart health.

Vanessa Horton is executive chef at The Arnott’s Group.

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