Bodyclock: A healthy day can be child's play...
She may have a busy schedule, but singer and kids' TV presenter Emma O'Driscoll has meal times well prepared
6.10am: The alarm goes off and I press the snooze button.
Because I am in the studio today, I organised my things last night. Breakfast and lunch are sitting in the fridge and my bag is packed.
I finally get up at 6.30am, and there's just enough time to shower, dress, grab my stuff and dash out the door.
7.10am
Whenever I'm stuck in traffic on my drive to RTE, I take the opportunity to have some breakfast.
By the time I get to work, I have finished my breakfast Yop (which is full of lovely mixed grains) and wholemeal bread with peanut butter and strawberry conserve.
I have peanut butter nearly every day and find it gives me lots of energy.
7.45am
When I get to the office, I check emails, then I look over my script.
As I work, I eat the tub of fresh fruit (grapes, kiwi, orange sections and banana slices) topped with organic vanilla yogurt and toasted cereal that I brought in.
9am
After technical checks, we begin to record. During the morning I drink an Americano with a drop of milk. I don't think coffee is all that good for you, so I limit my weekly intake to two cups -- one on each of the days I film the show.
10.40am
I have an apple during the short break and that's the last bit of fruit I'll have. I find I'm not in the mood for it later in the day.
10.50am
We record through until 12.30pm and then tidy up.
12.45am
I return to the office then take a break to have my homemade spaghetti bolognese with some water.
5.30pm
I have a pot of Muller creamed rice before going to play squash. At the moment, I'm training one night a week and then I play matches a couple of times a week.
I like to keep active and now and again I go to a hip-hop class. After playing squash I run on the treadmill before driving home.
8pm
Tonight, I bake a salmon fillet with potato wedges in the oven while having a shower.
I wouldn't eat a huge dinner but I'm a hungry person and therefore I tend to graze throughout the day.
Nearly every evening, I finish up with chocolate. On the rare occasion when I don't want something sweet after dinner, I'd treat myself to some hummus on a few water crackers.
Later, I sit down and relax in front of the television. I'm in bed by about 11pm.
RTE 2 Den Tots presenter Emma O'Driscoll hosts Meet the Orchestra, an interactive family concert featuring the Intermediate Orchestra of the RIAM, at 12pm on April 5, National Concert Hall
How does Emma's diet rate?
"Overall, Emma has a great diet. She is really organised and has prepared her breakfast, snacks and lunch the night before.
"Breakfast is a good mix of foods that are easy to eat on the go and will provide Emma with plenty of energy.
"Throughout the morning, she grazes on a selection of fruits. By eating a wide variety, she is getting the full benefit of all the nutrients. The vanilla yoghurt and toasted cereal will add extra calcium and fibre.
"For lunch, Emma has some spaghetti bolognese that she made herself. This will provide plenty of carbohydrates, protein and iron to keep her going throughout the afternoon, especially since she plays squash in the evening.
"A light snack before doing exercise is a good idea -- this will help you to perform at your best.
"In the evening, Emma prepares a healthy meal of salmon fillet with potato wedges. Oily fish such as sardines, herring, mackerel, trout and salmon are rich sources of omega 3 fatty acids, which help prevent heart disease.
"It is also a good source of vitamins A and D. The potatoes will provide a good source of carbohydrates.
"For the first two hours after exercise, muscles can refuel their glycogen stores twice as fast as normal so it's important to eat carbohydrate-rich foods as soon as possible after a workout or exercise session.
"Emma has eaten plenty of fruit, but it would be a good idea to include some vegetables with this meal as they have additional health benefits."
Dr Patricia Heavey, consultant nutritionist, Wilson Hartnell Public Relations
- Nancy Previs
