Emma the 16-year-old high school student
Emma, like a lot of other teens, often skips breakfast and eats dinner late because of extra-curricular activities. She wakes early to get ready to catch the bus at 7.20am. She usually takes a packed lunch from the night before, and very very occasionally buys lunch from the tuck shop. "I do aikido twice a week for an hour on Tuesday and Thursday nights. Choir is Tuesday lunch and Friday morning. Monday is jazz band from 3.30-5pm. Double bass is Thursday lunch. Aikido is often called the martial art of not fighting and it is more about getting in tune with your reflexes than learning how to fight people. I tend to splurge on unhealthy food right before this. I have a weakness for dairy products, especially milk and chocolate and ice cream."
7am Scoff down Milo cereal with milk, and an orange or apple. Usually I'm in a rush in the morning and sometimes I skip breakfast. Run out the door at 7.20am to catch the bus.
10.30am Morning tea at school. I have a piece of fruit, muesli or a nut bar. Occasionally I'll eat most of my food around this time, especially if I skipped breakfast because I was too busy in the morning.
12.40pm Sandwich or pasta, two pieces of fruit, biscuits and chips. Sometimes I have to rush lunch if I have a rehearsal or meeting at lunch, otherwise I subtly eat lunch in fifth period.
4.15pm Usually I skip afternoon tea, but I sometimes I have crackers or biscuits and a piece of fruit. I only really have afternoon tea if I like the food that is in the house at the time.
6.30/7pm Often we have a rice or pasta dish, or meat with roast vegetables. I eat a lot at dinner, and considerably more if it's a dish I like.
9.30pmish I usually have an orange or an apple after dinner, with maybe a hot chocolate or juice. I often eat out of boredom around this time.
Nadia Lim’s nutrition quick fix
I like the fact that you are eating regular meals, important to keep up your energy for your activities, sports and concentration in class. Overall you eat a well-balanced diet, however your breakfast could improve. Many commercial breakfast cereals market themselves as being nutritious when in fact they are very high in sugar. Look for a breakfast cereal that is less than 15-20g sugar per 100g, and add some fresh fruit and yoghurt. If you're rushed in the morning, take breakfast with you, like a slice of breakfast loaf (recipe here).