Why this singer’s day on a plate ticks so many ‘nutrition boxes’ with a dietitian
Annie Aitkin is a singer and actor. The 30-year-old shares her day on a plate.
Credit: Art by Eliza Iredale
7am I start my day with a cup of herbal “throat coat” tea before doing some yoga and stretching at home.
8am A cup of English breakfast tea with a dash of oat milk. Then, overnight oats made with oat milk, Greek yoghurt, chia seeds, LSA topped with chopped strawberries, kiwifruit and banana. I enjoy a single-shot soy latte on my walk to work.
11.45am After a morning of vocal warm-up and rehearsals, morning tea is an iced oat milk latte with my one-year-old twins’ favourite snacks, blueberries.
1.30pm By lunch, I’m ravenous! I choose brown rice with halloumi, avocado, cucumber, lettuce, carrot, pickled cabbage and a tahini dressing from a hole-in-the-wall eatery.
4pm I often hit a wall or get silly by this point of the rehearsal day, so my trail mix of pepitas, sunflower seeds, almonds and sultanas helps me through while another tea helps soothe my throat.
7.30pm A later-than-usual dinner as I’m flying from Sydney to Perth to be home with my boys for the weekend. There are food groups I avoid, such as FODMAPs, which can give me reflux, so I tend to struggle with airline food. Luckily, on my flight there’s a poached chicken, quinoa and rocket salad with tomato and feta. I generally don’t drink much alcohol but after a massive week of rehearsing, I indulge in a glass of chardonnay.
Dr Joanna McMillan says
Top marks for… Ticking so many nutrition boxes! Despite your dietary restrictions, your day was based on whole foods with nothing ultra-processed. You eat regularly, which can help with reflux rather than having fewer big meals, and you consume a good variety of foods, helping you to meet your nutrient requirements.
If you keep eating like this you’ll… Nicely fuel your body. You say a low-FODMAP diet helps with reflux so watch out for any impact from the higher FODMAP foods you eat, such as soymilk, oat milk and sultanas. If you notice symptoms, reduce your portion size or switch to low-FODMAP alternatives.
Why don’t you try… Low-FODMAP choices such as lactose-free dairy, or a nut milk such as almond or macadamia. Swap the sultanas for dates. Be sure to maintain hydration, aiming for two to three litres of water a day, as this supports your vocal cords.
Annie Aitkin stars in Guys & Dolls on Sydney Harbour, March 21-April 20.
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