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My day on a plate: Rosie Mansfield

Nutritionist and author, 31 , shares her day on a plate.

Rosie Mansfield.

Rosie Mansfield.

6.30am A mug of English breakfast tea before a surf.

9am Greek yoghurt mixed with LSA and raspberries. A glass of water and my spirulina tablets.

11.30am A teaspoon of nut butter on a cracker and another cup of tea.

1pm An omelette made using diced leftover steamed vegies, spinach leaves and avocado slices with lashings of Tabasco sauce.

4pm Sparkling water, a handful of tamari almonds.

7pm Zucchini noodles with a rich sauce of tomatoes and kalamata olive sauce sprinkled with sharp cheddar cheese. A glass of red.

8pm I add a large scoop of magnesium powder to my water bottle. Two pieces of dark chocolate.

Dr Joanna McMillan says:

Top marks for… A menu of all wholefoods, including a good intake of vegies, with nothing ultra-processed. Your dairy foods boost your calcium intake as well as being the main protein source in two of your meals. Your nuts and seeds (LSA, nut butter and almonds) are rich in magnesium, so I doubt you need the supplement.

If you keep eating like this you'll… Have to ensure you get enough iron and zinc as these minerals are best absorbed from meat and seafood.

Why don't you try… Including fermented grain products such as wholegrain sourdough bread and adding legumes (lentils, beans and chickpeas) two or three times a week. You can improve the absorption of grains and legumes by soaking them first and by eating leavened grains, such as bread, rather than unleavened, such as crackers. Perhaps try soaking oats overnight and adding them to your yoghurt to boost your breakfast's nutrient content and add valuable soluble fibre.

Rosie Mansfield's cookbook, Food Hacker (Penguin), is available now.

This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale July 15.

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