My day on a plate: Timana Tahu

TV presenter, fitness consultant, former rugby international, Timana Tahu, 38, shares his day on a plate.

Over the Black Dot presenter Timana Tahu.Credit:SBS/Ryan Stuart

6am I'm enjoying breakfast with my wife. Today it consists of a black coffee and four crumpets with strawberry jam.

10am Another black coffee, a handful of peanuts and some water before I head to the gym to get in a workout.

12pm For lunch I have two wraps with red kidney beans, quinoa, cucumber and lettuce, and some fries on the side. I also drink more water.

3pm I snack on some Ritz crackers with an avocado while waiting for my kids to get home from school.

7pm For dinner I make a chickpea curry with rice and roast pumpkin and drink more water.

9pm To help me unwind before I go to bed, I watch a movie and drink some chocolate soy milk.

Dr Joanna McMillan says…

Top marks for … Your plant food-rich lunch and dinner, with both incorporating beans. These provide plant protein, slow-release carbs for energy, fermentable fibre that fuels healthy gut bugs, and an array of vitamins, minerals and antioxidants. The fries weren't so good, however!

If you keep eating like this you'll … Raise your risk of low-grade inflammation and oxidative damage over the years. This is caused by eating too much refined starch and added sugar at the expense of fibre and whole plant foods which have protective antioxidants and anti-inflammatory properties.

Why don't you try … Having wholemeal crumpets for breakfast and topping them with nut butter rather than jam, with a bowl of berries for an antioxidant boost. Ditch the fries for home-cut potatoes baked in their skins and tossed in extra virgin olive oil). Choose wholegrain crackers and wraps and ensure rice is either brown or black.

Timana Tahu is a presenter on NITV's NRL footy show, Over the Black Dot.

This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale September 1.

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