‘You fail to meet your calcium needs’: Where this general manager’s diet falls short

Marty McCaig is a general manager of Raes on Wategos in Byron Bay. The 42-year-old shares his day on a plate.

6.15am MCT oil and greens powder in water, followed by an hour-long beach walk with the dog.

7.30am Muesli, Greek yoghurt, blueberries and a banana, with a double espresso in coconut water.

12.20pm Lunch is a sandwich: multigrain sourdough, tuna, tomato, cucumber.

5.15pm I snack on some hummus with carrot.

5.45pm A run followed by Dr Hydrate in water.

7.45pm Dinner is a steak with broccolini and slaw made with cabbage, red onion, peas, dill, olive oil and lemon. A glass of chardonnay.

9.00pm Ora magnesium powder before bed.

Dr Joanna McMillan says

Top marks for… Teaming your steak with a gorgeous variety of vegies. Lean red meat is fantastic for quality protein, contains 12 essential nutrients including iron, zinc and vitamin B12, and is a source of long chain omega-3s, vital for the brain. Adding the vegies helps to counteract any potential adverse effects of the red meat while providing additional nutrients and antioxidants.

If you keep eating like this you’ll… Fail to meet your calcium needs for dental and bone health. Be careful not to rely too much on supplements over wholefoods as the latter contain a far broader range of nutrients and beneficial compounds. A greens powder may be good for you, but a couple of cups of dark leafy greens have greater health benefits.

Why don’t you try… Introducing another couple of serves of dairy, or calcium-rich alternatives, to your day. Add your choice of milk to coffee, a chunk of cheese or handful of almonds or dried figs to your snack, and a generous handful of mixed leafy greens to your sandwich.

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