‘Homemade muesli’: This sports commentator gets tops marks for her Day on a Plate

Daisy Pearce is a AFLW coach and commentator. The 35-year-old shares her day on a plate.

Credit: Art by Eliza Iredale

7.45am I am an intermittent faster, so my morning starts with two big glasses of water and a black coffee.

11am This is when I have breakfast: homemade muesli of rolled oats, amaranth, chia seeds, pecan nuts, almonds, shaved coconut and cinnamon. I top it with kefir yoghurt, mixed berries and a drizzle of honey.

12pm Time for my second coffee of the day. Sometimes I have a milk coffee now as a bit of a treat.

2pm I try to always have leftover roast vegies in the fridge for something convenient and filling, so I don’t end up eating too many sandwiches. I add them to a salad with greens, cherry tomatoes, beetroot, hummus and two poached eggs.

6pm My partner and I eat with our young twins, so dinner is nice and early. Roasted potatoes and carrots with garlic and thyme, Brussels sprouts roasted with a bit of balsamic vinegar, sautéed broccolini and baby spinach and some pan-fried salmon.

Dr Joanna McMillan says:

Top marks for … Making your own muesli. You have a lovely nutrient-dense mix of foods that deliver slow-release carbs for energy, as well as protein and healthy fats. The kefir provides high-quality protein along with probiotics for a healthy gut, the berries an antioxidant boost and the honey has prebiotic and other health benefits.

If you keep eating like this you’ll … Nicely feed your body the nutrients it needs, while avoiding the nasties found in highly processed foods that can cause detrimental effects to health and wellbeing. Your wonderful array of plant foods also fuels your gut microbes, while the animal foods are key for specific nutrients not found in plants.

Why don’t you try … Ensuring diversity across your week by varying the vegies you roast, adding different wholegrains, nuts and seeds to your muesli, and including an array of protein foods from meats, seafood, legumes and dairy.

Daisy Pearce is an ambassador for Capilano Manuka honey.

Make the most of your health, relationships, fitness and nutrition with our Live Well newsletter. Get it in your inbox every Monday.