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My day on a plate: Ky Hurst

Athlete Ky Hurst, 37, shares his day on a plate.

Former Australian Olympian and Ironman Ky Hurst,.Credit:James Brickwood

5.45am A mug of warm water with half a lemon squeezed into it.

7.45am After a 12-kilometre run, I have a bowl of Special K with coconut milk with my kids.

8.05am I sip on coffee with coconut milk on my way to a photo shoot.

11.45am Another two coffees with almond milk in the space of 20 minutes.

2.10pm My lunch of two more bowls of cereal isn't ideal, but it is a quick fix before a sailing session.

6pm Dinner is a 200-gram sirloin steak with a mixed salad of red and yellow capsicum, mango, avocado and cashews, drizzled in olive oil.

7.30pm I finish the day with two cheeky beers.

Dr Joanna McMillan says

Top marks for … Your dinner. This is your best-balanced meal of the day and the only one to contain whole plant foods. Cereal is great for providing the carbohydrates you need to train, but lacks the diversity of nutrients you need.

If you keep eating like this you'll … Fail to optimally support your body. Your cereal provides some protein but, unlike dairy milk, coconut and almond milk have very little. They also lack calcium unless fortified. Your day is low in fibre and falls short on the recommended five serves of vegies and two of fruit.

Why don't you try … Adding berries to your cereal. If you want to remain dairy-free, opt for a plant-based milk with more protein such as pea, oat or soy milk and ensure it is fortified with calcium. Rather than relying on cereal again for lunch, pick up a takeaway sandwich or wrap made with wholegrain bread, a protein food such as tuna, chicken or egg, and packed with salad vegies.

Ky Hurst will compete for Australia in the SailGP Sydney Grand Prix, February 15-16.

This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale February 10.

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