All in a day's work: Raelene the part timer

Raelene works from home, gardening, lawn-mowing and working around the farm and stables. She also cleans, cooks and does office work.

7.45am

Smoothie with pineapple, banana, LSA, feijoa and apple juice. One slice of Vogels with vegemite. Cup of hot water with ½ tsp honey, slice of lemon and some grated ginger or apple cider vinegar. Hungry after a 4.5km run.

10.15am

Glass of water, black coffee (1 sugar), 3 Vitawheats with jalapeno hummus and thin slice of cheddar. Four brazils and 10 almonds.

11.30am

Cup of Earl Grey and a glass of water

1pm

Salad with lettuce, smoked chicken, egg, feta, sunflower seeds, cucumber, carrots, capsicum, and vinaigrette. Small glass of apple juice.

3pm

Six macadamia nuts, handful of sultana buds, small glass of protein powder drink made with water.

7pm

Scotch fillet with pepper sauce (no cream), roasted Moroccan butternut, stir-fried snow peas and asparagus. 2 chardonnays, 1 soda water.

9.30pm

2 pieces of liquorice and cup of peppermint tea.

Mikki Williden’s nutrition quick fix

You're in no danger of falling short of the 5+a day fruit and vegetable recommendation and include plenty of good sources of fat from nuts, seeds, cheese and animal protein. You obviously make an effort to be prepared (we all know, a good diet doesn't happen by accident). With a varied schedule and no two days the same, it's important that you adjust your food intake (particularly earlier in the day) to suit your energy requirements. On this day, it seems that you needed to boost the substance of breakfast and lunch as you shouldn't be dipping into the cereal box two hours after eating. Add some avocado to a smoothie to give you a longer lasting source of energy. While you've got some protein from the LSA powder, switch the vegemite to a nut butter or tahini to further increase the protein content there — especially after a morning run when you need protein to protect lean muscle mass. Try the roast kumara salad with wild rocket dressing. It will bump up the carbohydrate content of your lunch and contains fibre, vitamin C and potassium.

Read more about Mikki on her website mikkiwilliden.com.