What a general manager of a biscuit company puts on her plate each day

The general manager of Springhill Farm, Fiona Whatley, 30, shares her day on a plate.

6.30am A run, then homemade muesli – seeds, nuts, oats and bran – with yoghurt and fruit, and a coffee.

12.30pm We have a communal lunch in a “no-work zone”. I buy a salad of lettuce, almonds, radish, chickpeas, beetroot, olives, goat’s cheese, avocado and pepitas.

3pm “3pm-itis” is alive and well so I have one of our almond and choc chip slices with another coffee. I also have a banana with the kids.

6pm Spaghetti bolognese with a green salad; the kids’ favourite (the pasta, that is; getting them to eat much of the salad is still a task).

9pm Dark chocolate to finish.

Dr Joanna McMillan says:

Top marks for … A pretty well balanced day of mostly wholefoods. Making your own muesli ensures you have a mix of quality ingredients with no added sugar or unwanted additives. You nailed it for fruit and vegies, while the bolognese adds important nutrients including high-quality protein, iron and zinc.

If you keep eating like this you’ll … Tick the boxes for most essential nutrients. This day did lack long-chain omega-3 fats and vitamin D, best found in seafood and eggs, so ensure you get these into your week.

Why don’t you try … Alternating your muesli with an egg-based breakfast, or add a hard-boiled egg to your lunch salad. Include an oily fish such as salmon or trout at least twice a week for lunch or dinner.

Fiona Whatley is general manager of Springhill Farm, which makes homestyle biscuits and slices.

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