From a GP’s quick and convenient go-to weekday option to a neurologist’s surprisingly spicy ingredient, here’s how health practitioners fuel their mornings.
For some of the country’s top health professionals, breakfast remains the most important meal of the day. Here are the food choices that some of our leading doctors, nutritionists and trainers make to kickstart their busy days.
Caitlin Reid
Dietitian, director at online yoga and nutrition platform CREID, yoga sports coach, exercise physiologist
A dietitian and exercise physiologist with more than 20 years’ experience, and the current dietitian to Australia’s men’s and women’s rugby sevens teams, Reid practises what she preaches with 4.30am starts, and plenty of caffeine to keep her fuelled and energised throughout her busy days filled with rugby, yoga and two busy kids.
“I’m an earlier riser who starts the day with a cortado (1 part coffee, 1 part milk) and some dried mango before I head out the door for a morning run,” she says.
“When I’m back, my go-to breakfast is bircher muesli. I’ll make a batch at the start of the week with rolled oats, high-protein Greek yoghurt, low-fat milk, sultanas, slivered almonds, grated apple, cinnamon and maple syrup, and keep it in the fridge.
“Each morning I’ll put some in a container, top with yoghurt and fruit like raspberries, blueberries or passionfruit and eat it when I get to work at 6.30am. Bircher muesli is a tasty, quick option that is a great source of low-GI carbs, rich in protein and high in fibre.
“It’s perfect for giving me the nutrients I need to recover post-training, while also helping to maintain my energy levels throughout the morning. And the fibre keeps my gut healthy.
“My fallback on mornings when I’m not as organised is muesli, high-protein Greek yoghurt and fruit, while on weekends I’ll have poached eggs, smoked salmon and avocado on wholegrain sourdough or a smoked salmon, cream cheese bagel.”
Sarah Campbell
Personal trainer and exercise scientist, director at Mummas On The Move, expert in pre- and postnatal fitness
With a thriving personal training studio that targets the exercise needs of mums at all stages of their pregnancy and post-partum period, Sarah Campbell ensures her morning nutritional needs are satisfied quickly between busy sessions at her inner-city studio.
“Even though I am up early most days, I don’t feel overly hungry straight away, so I wait a couple of hours before grabbing something quick, simple and nutritious like a handful of raspberries and blueberries, yoghurt and a low-sugar, high-protein granola on top,” she says.
“I’m always on the lookout for quick and easy breakfasts to recommend to my members. As most of them are time-poor mums, it’s essential they’re able to have something nourishing. I am also a coffee lover, and no day starts without it! It’s always a large oat latte, and if I have a second, I try to have a long black.
“On weekends, I usually go for a big walk with a coffee first, and then I love making a smoothie packed with berries, almonds, spinach, protein powder and oat milk. Otherwise, if it’s brunch at a cafe. My favourite is always chilli scrambled eggs with gluten-free bread.”
Jono Castano
Celebrity trainer, Acero Gym
There’s no rest for celebrity trainer Jono Castano, known for the body transformations of some of Australia’s biggest stars. He packs in plenty of early-morning fuel to support a day filled with fitness sessions, media commitments and a growing gym empire.
“I am usually up around 3 or 4am, and I have my breakfast once I get to the gym before I start training my clients,” he says.
“I love the My Muscle Chef Protein Oats for a mix of macros. Eating before I train or coach clients means my energy is stable. I’m sharper, I recover better and I’m not reaching for snacks later.
“For me, it’s about simplicity and consistency. At that time of the morning, I’m straight into clients and training, so I need something quick, filling and balanced.
“The best advice I have for busy people is not to skip breakfast, especially if you train in the morning, as a good breakfast sets the tone for your day.
“And always aim for a mix that includes healthy fats or fruit along with protein and carbs so you are kept full for a few hours. This is what I always tell my clients and it’s the way I eat myself.”
Dr Belinda Tosi
GP, Eternal Doctors
For Belinda Tosi, a busy parent and a clinician, breakfast is often a race against the clock before the first patients of the day arrive.
“On busy weekday mornings, I need breakfast to be quick and convenient,” she says.
“My go-to option is a protein smoothie made with skim milk, protein powder, and frozen berries or half a frozen banana. I usually have this before leaving the house at 7.30am, which ensures I’m well fuelled for the school drop-off and a busy morning with patients.
“My advice to my patients is to eat a protein-rich breakfast, which will keep them full, satisfied and help regulate blood sugar. Most women don’t consume enough protein in the morning, so they should make this a priority.”
Dr Gareth Owen
Consultant colorectal surgeon at St Vincent’s Hospital, Sydney
Between a demanding schedule of consulting, teaching and operating at a major Sydney hospital – plus the unpredictable nature of emergency call-outs –this leading colorectal surgeon requires high-performance fuel to power through long clinical days.
“Juggling a number of different work areas, as well as a busy family life with four kids, means that the food I grab needs to be quick and easy,” he says.
“Mornings generally start early, so my go-to is a protein shake that will help stop me from raiding the biscuit tin in the hospital tea room. On weekends, there tends to be a little more time, when I can enjoy some toast and eggs.
“Working in digestive health, my advice to patients is to limit the fast food and alcohol, both of which are linked to increased risk of developing bowel cancer, especially in younger people.”
Dr Elisheva Vissel
With a busy private clinic specialising in cognitive disorders, including dementia and Alzheimer’s disease, as well as a special interest in preventive neurology, this busy neurologist keeps optimal nutrition top of mind.
“I think about food as fuel, not just for energy, but for optimising brain health, supporting cellular repair, and sustaining long-term cognitive performance,” she says.
“Since I’m rarely hungry early in the morning, I tend to extend my overnight fast until I genuinely feel ready to eat, usually around late morning. By that time, my day is already in full swing, and I’ll reach for something substantial yet sustaining: almost always some variation of a macro bowl filled with colourful vegetables, often on a base of quinoa or lentils for slow-release protein, and topped with a tahini dressing.
“I steer clear of heavy carbohydrates like rice or breads, which just leave me feeling too sluggish while I work. Because I’m time-poor, my meals are often pretty similar for convenience, so I pile on different fresh herbs and nuts to vary the flavours, and plenty of jalapenos – because I love everything spicy, and ideally, even my food, a little challenging.
“When I talk to my patients about nutrition, my advice is simple: eat with intention. Choose real, unprocessed foods that nourish your body and brain. Pay attention to when you’re truly hungry, and don’t be afraid of giving your system a break between meals – it helps with repair and clarity.
“Most importantly, enjoy your food. Like life itself, it is a tremendous gift. Make it delightful and savour it.”
Dr Stephen Lowe
Cosmetic physician, Muse Clinic
With a busy cosmetic clinic offering state-of-the-art skincare services, as well as international lecturing, Stephen Lowe heeds his own advice when it comes to eating for healthy, glowing skin.
“For the past two years, I have been committed to fasting. I generally don’t eat anything after 9pm until about 1pm the next day – so I have an eight-hour window that I try to eat within,” he says.
“A longer overnight fast is also practical for me as I’m busy in the morning getting to the clinic, [and] it helps me avoid snacking through the morning so it’s forced me to be more disciplined. The exception – some supplements in the morning [and] black coffee, but this doesn’t break my fast.
“When I do eat at lunchtime, I’ll typically have a protein shake first. I find them easy to drink, easy to digest and generally that will keep me going for most of the afternoon.
“I encourage patients to follow a Mediterranean-style diet: plenty of fruit and vegetables (especially different coloured fruits and vegetables), healthy fats (I love oily fish, avocados and some nuts and seeds for this), regular protein through the day and whole grains.
“I also encourage patients to look after their gut because we know that many skin disorders are aggravated by intestinal upsets. We also need to minimise too many refined sugars to avoid glycation of skin proteins, whereby high levels of circulating blood sugars cause damage to skin collagen and elastin fibres, resulting in premature skin ageing.”
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Susie Burrell is an accredited practising dietitian and nutritionist.