‘My first meal of the day at 2pm’: How does a dietitian rate this routine?
Ng Pei-Sian is a principal cellist with the Singapore Symphony Orchestra. The 40-year-old shares his day on a plate.
Credit: Art by Eliza Iredale
8am After drinking a glass of water, I warm up my body with some meditative movement, practising Ashtanga yoga before enjoying a coffee, always black with no sugar.
2pm After rehearsing with my orchestra, I have my first meal of the day. I find intermittent fasting keeps my blood sugar stable, my hunger at bay and my mind focused and clear. Today, it’s koay teow th’ng, a Singaporean dish of silky, flat-rice noodles in a delicious broth with fish balls, prawns and minced pork. It’s my comfort food.
7.30pm I go for my regular five-kilometre jog on the beach before eating a quick and easy homemade hotpot with lots of cabbage, chinese leeks, tofu, mushrooms and thinly sliced beef. No rice!
10pm Finally some time to relax. Tonight, I’m watching Squid Game season two. I have a bowl of Greek-style yoghurt with frozen berries, nuts, fresh fruit and dried fruit as toppings. It’s creamy and sweet and feels indulgent.
Dr Joanna McMillan says:
Top marks for … Three pretty healthy meals with no ultra-processed foods. Dinner was exceptional with the lovely range of vegetables balancing the nutrient-rich beef. Your evening snack is perfect, the fruit and nuts, boosting your intake of vitamin C, antioxidants and magnesium, while the yoghurt adds probiotics, protein and calcium.
If you keep eating like this you’ll … Fuel yourself nicely but fall short on providing the fibre needed to boost the growth of friendly microbes in your gut. The metabolites produced through fermentation of fibres reduces inflammation and influences both physical and mental health.
Why don’t you try … Opting for 100 per cent buckwheat or other wholegrain noodles in your soup. Include brown or black rice, or quinoa, with dinner. Add broccoli, kale or other fibre-rich vegies to lunch and include beans or lentils two or three times a week.
Singapore Symphony Orchestra will tour Australia from February 12-16.
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