How much do women over 50 need for breakfast? A dietitian tells

Naomi Singer is a health and nutrition coach. The 50-year-old shares her day on a plate.

6.45am Lemon water and a peppermint tea before walking the dogs. A pre-exercise, cold-pressed green juice of celery, cucumber, ginger and fennel plus a couple of medjool dates.

1pm Lunch is often a rush. Today it’s crackers topped with cashew cheese, homegrown cucumbers, tomatoes and broccoli sprouts plus a small leftover tofu and quinoa salad with cabbage kraut.

4pm Computer fatigue kicks in, so I grab a handful of grapes and take a few sips of a watermelon juice before heading out.

7pm My cousin is in town from London, so we have family dinner at my mother’s house. It’s an Indian feast of homemade dhal, tofu curry and brown rice. I also add fresh cucumbers from my garden to some coconut yoghurt raita. Dessert is herbal tea.

Dr Joanna McMillan says:

Top marks for… A beautifully diverse, plant-rich day that’s packed with fibre, phytonutrients and fermented foods. You’re feeding your gut microbiome exceptionally well – a smart investment in heart, metabolic and brain health.

If you keep eating like this you’ll… Support healthy ageing with excellent antioxidant and anti-inflammatory intake. The only nutritional issue to watch for is protein distribution. There’s plenty across the day, but breakfast is very light, and women over 50 benefit from regular protein intake to help protect muscle and bone health through menopause and beyond.

Why don’t you try… Adding a more substantial post-exercise breakfast – perhaps soy yoghurt with berries and seeds, or a tofu scramble on grainy toast. This will boost calcium and protein, especially the amino acid leucine, to better support muscle maintenance and recovery.

Naomi Singer is the founder of Raw Plant Life. Her book My Vibrant Table (Sunday Press) is out now.

Get the best of Sunday Life magazine delivered to your inbox every Sunday morning. Sign up here for our free newsletter.