The number-one snack for men’s health, according to a dietitian

Nathan Foley is a musician. Here, the 46-year-old shares his day on a plate.

8am Sometimes I fast at breakfast time, but after a big show last night I have two poached eggs, a slice of bacon, spinach, cooked tomato, half an avocado and a coffee.

1pm I’m big on leftovers and tend to eat my main meal at lunch, so I have sliced roast lamb, baked potato, broccoli, Brussels sprouts, peas and some fresh chilli from the garden, and an orange juice.

3pm An Earl Grey tea with a couple of cubes of chocolate. Then it’s on to some basketball and a jam session with my five-year-old son, Jackson, before some songwriting with my guitar.

5.30pm A snack of smoked oysters, avocado and fresh chilli on crackers with two glasses of chardonnay.

7pm A mandarin and bottle of water before bed.

Dr Joanna McMillan says:

Top marks for … Consuming most of your calories early in the day, with only a light meal in the evening. If that works with your lifestyle, it can be good for metabolic health and improve your sleep. Your oysters are the best food for zinc, important for men’s health.

If you keep eating like this you’ll … Support muscle health as your protein intake is good and spread across the day. Your fruit and veg intake provides the phytonutrients to help you age well due to their antioxidant and anti-inflammatory effects.

Why don’t you try … Varying the fruit veg more across the week to ensure greater diversity in those phytonutrients. Add wholegrain sourdough or beans to breakfast, and opt for seeded crackers to boost prebiotics that fuel your gut microbiome. Choose dark chocolate with at least 70 per cent cocoa.

Nathan Foley is performing two new shows: Aussie to the Bone and Unforgettable.

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