My day on a plate: Cadel Evans

Retired cyclist Cadel Evans, 42, shares his day on a plate.

Cadel Evans.Credit:Edwina Pickles

6.30am Water with apple cider vinegar followed by a strong espresso.

8am A soy latte, another espresso and a muffin.

8.30am I drink a 400ml bottle of water with a little Swisse Ultiboost High Strength Magnesium Powder during a 60 kilometre ride with a gentleman on his birthday.

12.30pm A banana smoothie with soy and coconut milk that I prepared earlier in case I didn’t have time to make lunch. It sounds light but with a mix of nuts and grains, it’s got quite a lot of calories and plant-based proteins. I’m not vegetarian but I don’t eat meat every day.

7.30pm Dinner is a vegie burger with roasted vegetables on a baguette, some salad dressed with olive oil and apple cider vinegar, plus two Coopers Sparkling Ales. For dessert I have six small squares of dark chocolate and a chamomile tea with honey.

Dr Joanna McMillan says …

Top marks for … Your plant-based dinner, which is the most balanced meal of the day. It’s also the only one to give you any vegies, while the olive oil improves your absorption of antioxidants. I can’t see all the ingredients in your smoothie, but this is a great idea for meals on the run. The soy milk does give you plant proteins and the banana provides your only fruit of the day.

If you keep eating like this you’ll … Often feel like you are running on empty by late morning. Although retired, you are still very active and by eating little during the day you have less food to give you all the nutrients your body requires.

Why don’t you try … Swapping the muffin for a better balanced breakfast such as eggs with vegies, avocado and wholegrain toast, or muesli with fruit and yoghurt. Swap the coconut milk for nut butter – tree nuts and peanuts are far more nutritious. Opt for a rye or seeded baguette to boost your fibre and antioxidant intake.

The Cadel Evans Great Ocean Road Race Swisse People’s Ride will take place on February 1.

This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale January 26.

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