Do a latte, yoghurt and ice-cream deliver your calcium needs? A dietitian weighs in

Tahlia McGrath is the Australia women’s cricket team vice-captain. The 29-year-old shares her day on a plate.

Credit: Art by Eliza Iredale

7.30am Latte and an English muffin with peanut butter, banana and honey.

10am Yoghurt and a muesli bar during a quick break between meetings and training.

1pm A fresh roll with ham, cheese, avocado, cucumber, lettuce, mayonnaise.

3.30pm Post-gym protein shake.

6.30pm Salmon with roast pumpkin, sweet potato, asparagus, zucchini.

8.00pm Cookies and cream ice-cream to finish a big day.

Dr Joanna McMillan says

Top marks for … A smart mix of carbs, protein and healthy fats to fuel training and recovery, from the pre-gym peanut butter and banana combo to salmon with colourful veg. Great to see both quick snacks and proper meals to keep energy steady through a demanding schedule.

If you keep eating like this you’ll … Stay well-fuelled for cricket, but you may still be skimming short on the big-ticket nutrients female athletes need most: iron for oxygen delivery, calcium for bones, and enough total energy to prevent the female athlete triad (low energy, period disruptions and bone stress). A latte and yoghurt alone won’t cover calcium needs, and iron-rich foods show up only occasionally.

Why don’t you try … Including more iron boosters, such as red meat or legumes with vitamin C-rich veg, and upping calcium with milk, cheese or more yoghurt to safeguard bone strength. That way, you’ll protect recovery, performance and long-term health as you continue leading at the top of your game.

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