Dr. Joanna McMillan examines a sample daily diet, highlighting both its strengths and weaknesses. She emphasizes the importance of protein, calcium, and fiber, recommending dietary adjustments to ensure a balanced and nutritious intake.
I start my day with an extra-hot almond flat white, my first cup of coffee. Throughout the day, I drink about two liters of water. I'm a creature of habit, so I get out of the house early for my morning walk. My favorite route is from Double Bay to Rose Bay. Then it's back for coffee number two and two pitted dates. After a morning meeting to discuss international projects and a class at The Yard in Double Bay, I need to refresh.
I opt for a green juice with apple, spinach, ginger, and pineapple. Lunch is a high-protein meal of poached eggs on sourdough with avocado and chili. And, of course, my third coffee. \Dr. Joanna McMillan analyzes my daily diet and offers some suggestions. She highlights the benefits of incorporating eggs into lunch, noting that they provide a much-needed protein boost and are packed with essential nutrients like vitamin D, choline for brain function, and lutein and zeaxanthin, antioxidants crucial for eye health. However, she points out a potential risk of calcium deficiency due to the lack of dairy or calcium-rich alternatives. Dr. McMillan also observes a low intake of fiber from both quantity and diversity perspectives. My diet lacks whole grains, legumes, nuts, seeds, and cruciferous vegetables, which are excellent sources of fiber. Additionally, it's deficient in magnesium-rich foods. \To address these concerns, Dr. McMillan recommends several strategies. She suggests boosting calcium intake by adding Greek yogurt to breakfast, choosing calcium-fortified almond milk, or having feta with eggs. To increase fiber consumption, she advises opting for wholegrain sourdough and incorporating beans and quinoa into salads. She also recommends including nuts and seeds, which are rich in magnesium, and suggests dark chocolate as a healthy sweet treat
Nutrition Diet Calcium Fiber Protein
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