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My day on a plate: Stephanie Rice

Former Olympic swimmer Stephanie Rice shares her day on a plate.

Rice has been Vegan for five years.

Rice has been Vegan for five years.

8.15am After a half-hour workout, I have a litre of water followed by a black coffee with soy milk and a small quarter of watermelon with lemon.

11am I've been vegan for five years. Breakfast today is half a cup of oats with chia seeds, flax seeds and almond milk while working at home.

1pm Continue working, now at a cafe. Lunch is avocado on toast, a salad of greens and tomatoes and an iced coffee with almond milk.

4.30pm I snack on wheat crackers and cashew nuts.

6.30pm Dinner at home: sweet potatoes with chopped rosemary and a kale, cucumber, nuts and tahini salad.

9.30pm A small piece of vegan choc cherry slice that I baked on the weekend.

Dr Joanna McMillan says:

Top marks for… Being among the 7 per cent of Aussies eating at least five serves of vegies a day. Perhaps surprisingly, vegans often fall short.

If you keep eating like this you'll… Have to watch whether you meet your requirements for certain nutrients. Vitamin B12 and long-chain omega-3s are principally found in animal foods, plant sources of iron are poorly absorbed, and you are falling short on calcium.

Why don't you try… A calcium-fortified soy milk, which would deliver more calcium and protein than almond milk. Include legumes or tofu with meals and combine with a vitamin C-rich food to boost iron absorption. Take a vegan-friendly algal omega-3 supplement. And be sure to include foods fortified with B12 or take a supplement.

Vegan Goodness Created with Stephanie Rice is available to download as a free eCookbook from Vegie Delights.

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