My day on a plate: John Longmuir

Opera singer John Longmuir, 36, shares his day on a plate.

John Longmuir.

9.30am Today is busy – a matinée and an evening performance of two different shows at the Sydney Opera House. I start with Crunchy Nut cornflakes (I know, I know!) and a banana.

11.10am A quick coffee before heading into make-up.

1.40pm A glass of lemon cordial and a banana and chia muffin during the first interval of Turandot.

6.05pm After a between-show nap, I have a chicken roast dinner in the green room.

7pm Another coffee while I do make-up for the second show, Wozzeck.

8.20pm A nut bar and lemon cordial snack about halfway through the evening show.

10.15pm After two shows I'm ravenous but exhausted, so all I can manage is another bowl of cereal.

Dr Joanna McMillan says …

Top marks for … The roast chicken dinner and the banana, being the only whole foods in this day. Your coffees also add health-boosting polyphenols and can help with brain performance, concentration and alertness during your shows.

If you keep eating like this you'll … Risk chronic diseases including obesity, type 2 diabetes, cardiovascular disease and/or gut issues, and in the short-term you may lack energy and not feel 100 per cent. You're eating too much sugar and refined starch from your cereal, cordial and snacks, while not eating enough whole-plant foods, fibre or variety necessary to meet nutrient requirements.

Why don't you try … Switching to a wholegrain cereal, muesli or oats, then adding Greek yoghurt for extra protein, calcium and probiotics. Swap the muffin and cordial for a wholegrain sandwich or a wrap with plenty of salad vegies and a protein-rich food such as tuna, egg, cheese or tofu.

This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale June 23.

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