This day on plate ‘ticks most nutrition boxes’, according to a dietitian

Eirian Chapman is an Illustrator. The 39-year-old shares her day on a plate.

5.45am Wake to alarm and have warm water with lemon.

7.45am A large chai with tiger nut milk.

9am An omelette, turmeric sauerkraut, a quarter avocado, sautéed rainbow chard and leftover white sauce made from cashews, nutritional yeast, garlic powder and chilli flakes.

11.30am After some weeding, while drinking water, it’s time for a decaf coffee with oat milk.

1pm I cook Yotam Ottolenghi’s cheesy mustard cauliflower. No breadcrumbs so topped with sunflower seeds. Served with brown rice and bok choy.

3pm A Lindt chocolate ball, then a chai with oat milk, and apple with peanut butter.

6.30pm Dinner is fish fillet with roast fennel, carrot and zucchini, leftover mustard cauliflower and pickled onion.

8pm Peppermint tea.

Dr Joanna McMillan says

Top marks for … Getting eight different vegies into your day, nicely spread across all meals, including a fermented food with the sauerkraut. This is terrific for your gut health. The additions of eggs, cheese and fish add high-quality protein and nutrients best absorbed from animal foods.

If you keep eating like this you’ll … Tick most nutrition boxes nicely, but pay attention to calcium. Cheese is a terrific source, but you need at least three serves of calcium-rich foods to meet your needs. After the age of 30, bone density starts to decline so sufficient calcium is essential.

Why don’t you try … Ensuring your plant milks are fortified with calcium. Include yoghurt in your meals or enjoy as a snack. Have fish with edible soft bones, such as anchovies or sardines, regularly.

Eirian Chapman is the fashion illustrator behind Glasshouse Fragrances’ “Holiday Jewels” collection.

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