‘Water and a banana before the gym’: How this footy coach and father starts his day

Luke McFarlane-Smith is a father, footy coach and My Day on a Plate fan. The 49-year-old shares his day on a plate.

6am A glass of water and a banana before heading to the gym to hit the heavy boxing bag for an hour.

8am After dropping the tin lids off at school, I trot to the coffee shop with our cavoodle, Taylor Adams, to have a triple-shot skinny flat white.

10.30am A nut muesli bar snack and a black tea.

12.30pm A toasted wholegrain ham, cheese and tomato sandwich, eaten with a vitamin supplement.

6.30pm Dinner of couscous, roasted vegetables, chicken and pumpkin seeds.

8pm A row of milk chocolate.

Dr Joanna McMillan says:

Top marks for … Dinner, your most balanced meal of the day. It’s rich in protein from the chicken and contains most of your day’s vegies. The pumpkin seeds add fibre and an array of nutrients including vitamin E, the key fat-soluble antioxidant for the body.

If you keep eating like this you’ll … Miss out on the protection offered by a greater variety and quantity of vegies and fruit. Your daily goal is at least five serves of vegies and two of fruit. You also risk gaining weight over time if you indulge in too many sugary snacks in the evening.

Why don’t you try … Adding a side salad to your toasted sandwich lunch to boost your vegetable intake. Swap the milk chocolate for a low-sugar dark chocolate, which tends to be more satisfying so you are less likely to overindulge.

Happy 50th birthday for this coming week, Dad. Stay cool. From Millie, Tate, Paige and the family.

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