Emma Sutherland is a nutritionist and clinical naturopath. She helps people to eat to better fuel their bodies, make smarter food choices and consume a diet rich in essential nutrients. Picking the right foods to fill our day (and help us to workout like a #boss) can be tough, we all want to make sure we’re consuming enough vitamins but after a busy week it’s easy to look back and see that we’ve fallen short. So we thought we’d take a page out of Sutherland’s book. Here’s what a typical day in her diet looks like.


For breakfast I like to eat fresh fruit with sheep’s milk yoghurt, hemp seeds and acai berries.

Sheep’s milk is higher in calcium and zinc compared with other milks and it also has around twice the amount of vitamin D that cow’s milk has.

Although hemp seeds are controversial, they are the most nutritious seed in the world as they have the most concentrated balance of proteins, essential fats and vitamins.

Acai berries are also great because they contain antioxidants, fibre and heart healthy fats.

Mid Morning Snack

As I am often running around, I tend to drop into O Superfood in Bondi Junction most days. For anyone who hasn’t been there, it is the best kept smoothie bar secret in Sydney.

As there has been a fair bit of pollen in the air lately, I have been getting the Anti- Inflammatory super shot which contains turmeric, maca, pear, apple, lime and lemon juice however if you want a smoothie Mr Muscle which is essentially a blueberry, mango smoothie is probably one of the best smoothies I have had in Sydney.


For lunch I had a salad of rocket, red capsicum, avocado, grated carrot with boiled eggs and pepitas. I also drizzle a bit of extra virgin olive oil onto the salad as it is good for cardiovascular health. Combining the red capsicum with rocket is also great for iron absorption.


Dinner tends to change from day to day but in summer I like to have steamed fish with sweet potato and ginger mash and brocollini.

The ginger and sweet potato mash is an antioxidant rich alternative to starchy potatoes and it tastes great

Emma Sutherland is a successful mum, author, clinical naturopath and TV presenter.