![\"Nicole](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/09567d11e3b233ab3116a1b3034e2e8a7d9cd7ca.png\")
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December 4, 2025 \u2014 10:00am<\/p>\n
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Remove items from your saved list<\/a> to add more.<\/p>\n Save this article for later<\/p>\n Add articles to your saved list and come back to them anytime.<\/p>\n Got it<\/p>\n Ashleigh Vallis is fashion brand founder. The 34-year-old shares her day on a plate.<\/p>\n 7.20am After a reformer Pilates class, I have toasted sourdough with chilli scrambled eggs and a long black coffee.<\/p>\n 12.15pm The morning was spent launching my new fashion collection online with huge success. I stop for lunch, which is a teriyaki chicken rice-paper roll and prawn sushi.<\/p>\n 1.30pm A much-needed caffeine hit in the shape of an iced dirty chai. I continuously drink water throughout the day to ensure I hit my intake daily.<\/p>\n 6.00pm I go to my mother-in-law\u2019s place for dinner. She makes my favourite crumbed chicken with mushrooms, roast potatoes and salad.<\/p>\n 6.30pm A big glass of red wine to end the day.<\/p>\n<\/p>\n Dr Joanna McMillan says<\/p>\n Top marks for\u2026 Your dinner is a beautifully balanced plate \u2013 lean protein, vegies and hearty potatoes \u2013 and sticking to three solid meals helps stabilise energy and appetite across a busy day. The dirty chai may feel like a treat, but it\u2019s also a dairy-based calcium hit (your only one for the day) and a source of antioxidants from both the tea and the spices.<\/p>\n If you keep eating like this you\u2019ll\u2026 Probably fall short on key nutrients, especially fibre and calcium, with no fruit, very few vegies at lunch, and no wholegrains, legumes, nuts or seeds through the day. That can leave your gut microbiome underfed, your long-term bone health under pressure, and your appetite regulation a bit more wobbly than it needs to be.<\/p>\n Why don\u2019t you try\u2026 Boosting your breakfast with a handful of spinach or rocket, choosing wholegrain sourdough and adding a seaweed salad or extra veg to your sushi lunch. Beat the afternoon slump with a snack of nuts and a piece of fruit, which will also lift fibre and healthy fats while keeping your microbiome well nourished.<\/p>\n Ashleigh Vallis is the founder and creative director of Summi Summi<\/a>.<\/p>\n Get the best of Sunday Life magazine delivered to your inbox every Sunday morning. Sign up here for our free newsletter<\/a>.<\/p>\n Save<\/p>\n You have reached your maximum number of saved items.<\/p>\n Remove items from your saved list<\/a> to add more.<\/p>\n![\"](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/9bd4ce7db8e04cce2887eebab2eca8a2e6b96f19ff19afc9530f16ac0e6da5f3.jpeg\")
Photo: Artwork by Eliza Iredale<\/p>\n![\"Nicole](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/1764864857_155_09567d11e3b233ab3116a1b3034e2e8a7d9cd7ca.png\")
Nicole Economos<\/a> is a Social Media Producer\/Journalist for The Sydney Morning Herald and The Age.Connect via email<\/a>.Most Viewed in LifestyleFrom our partners<\/p>\n","protected":false},"excerpt":{"rendered":"December 4, 2025 \u2014 10:00am Save You have reached your maximum number of saved items. Remove items from…\n","protected":false},"author":2,"featured_media":326519,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,137,532],"class_list":{"0":"post-327494","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-au","9":"tag-australia","10":"tag-health","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/327494","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=327494"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/327494\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/326519"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=327494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=327494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=327494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}