‘My children decide what’s on the menu’: An influencer’s day on a plate

Rozalia Russian is a consultant and content creator Here, the 35-year-old shares her day on a plate.

6am I start the day with a big glass of water and take all my supplements: prebiotics, probiotics, vitamins D and C, collagen, magnesium, niacinamide, sea moss. Coffee is a non-negotiable, so I go out for an oat latte.

9.30am After the gym, I head out for breakfast: a poached egg and avocado on sourdough.

1pm A hearty vegetable soup. I love ordering them for the week ahead so I can quickly heat them up.

6.30pm I cook an early dinner during the week as I eat with my children, and they always decide what’s on the menu. Tonight I make grilled chicken soft-shell tacos and include avocado, lettuce, tomato and light cheese. I wind down with a hot peppermint tea.

Dr Joanna McMillan says:

Top marks for… Your lunchtime soup, a great way of packing different vegies into your day. Just make sure you get some protein into this meal by including lentils or beans, for example, or serving it with wholegrain sourdough and cheese.

If you keep eating like this you’ll… Fall short of the antioxidants and fibre found in fruit and nuts, neither of which feature in this day. Calcium, essential for bone and dental health, is also low.

Why don’t you try… Boosting your calcium intake by adding a serve of dark leafy greens to breakfast, and a dollop of Greek yoghurt to the soup. Add some pieces of fruit or a bowl of berries, either as a snack or for dessert, and snack on almonds during the day.

Make the most of your health, relationships, fitness and nutrition with our Live Well newsletter. Get it in your inbox every Monday.