All in a day's work: Nicola the spatial designer

Nicola is a 55-year-old spatial designer.

She is a very early riser, often waking up with a busy mind full of ideas at 5 in the morning! She starts her day with a vegetable smoothie and cup of tea and spends a couple of hours at the drawing board, before a full day of meetings with clients and suppliers.

If at home for lunch, she’ll make home-made stuffed bread with fresh salad and herbs from her garden and some orchard fruit. She is making a big effort tomove away fromas much processed food as possible and eating only “live” food.

8am Smoothie with fruit, veg, ginger and vitamin C. 2 poached eggs on bed of spinach (home grown) on home made wholemeal bread.
10am Snacking on nuts and berries (superfoods). Water bottle always at hand.
12pm 2 sandwiches on wholegrain bread with lots of vegetables and avocado. Cup of tea.
Afternoon More snacking on nuts and fruit and a cup of tea at a client meeting. I always have healthy snacks at hand.
7pm 1 piece of fish with a big salad. I don't have carbs in the evening. Big cup of tea.

Nadia Lim’s nutrition quick fix

Well, you’re on the right track, moving away from processed food — your diet is full of fresh whole foods like fruit, vegetables, nuts and seeds. You’re also getting a very healthy dose of omega-3 with the oily fish and avocados you’re eating. Home-made bread can be great as you can add lots of wholegrains to it like, however, don’t forget the other unprocessed carbohydrates like kumara, potatoes and other starchy vegetables that are full of fibre, vitamins and minerals and, seeing they simply come from the ground, are as unprocessed as it gets!