Day on a plate: Melbourne Victory’s Lydia Williams

Top marks for… Having chicken breast in your sandwich instead of processed meats. This provides protein and other nutrients without harmful preservatives or too much salt. Your smoothie is terrific, though it’s your only fruit in the day, and the yoghurt boosts your calcium, essential for bone health.

If you keep eating like this you’ll… Run a risk of having low levels of iron, common in female athletes as their requirement is high. This day had few good iron sources and even a mild deficiency can negatively affect athletic performance and immune function.

Why don’t you try… Rather than having chicken twice in a day, have a meal of lean red meat or iron-rich seafood such as mussels. Include more plant sources of iron. Include a piece of fruit or some fresh salad vegies for extra vitamin C as this aids in the absorption of plant iron.

Lydia Williams is an ambassador for the Shark FlexBreeze Fan.

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