I think, with my kind of lifestyle, on tour, it can be easy to slip into an unhealthy routine, so I try and stick to the regime of exercise and healthy eating that my trainer sets out for me. I think I'm really disciplined. I stay in pretty good shape for a 28-year-old and I'd say I eat well about 90 per cent of the time.

On tour I'll invariably eat out. Whichever restaurants I go to I'll usually end up eating either chicken or fish; I only eat red meat very rarely. My ideal menu selection would have to be some good grilled tuna with an interesting assortment of vegetables. One of the main pieces of dietary advice my trainer has given me is to stay away from starches, so I tend not to eat many potatoes or much rice when I can avoid it. I'm not a big alcohol drinker either. The occasional glass of white wine with a meal is about it.

I grew up in Ohio but my ancestors are black southern Americans, so my mother always cooked up fairly traditional southern recipes - southern fried chicken, baked macaroni cheese, corn bread and stuff like that . I was taught by my mom to cook at quite a young age, and have loved cooking ever since. I have a sister and two very hungry brothers - so as well as the southern dishes, we were taught to cook easy stuff like chilli con carne and spaghetti Bolognese.

It's a real shame that I don't get to cook as much as I'd like to. It's usually confined to when I'm not touring or recording. After the Grammy Awards last year [Legend won Best New Artist, Best Male R&B Vocal Performance and Best R&B album], life got pretty hectic, I was relentlessly playing hug venues and it began to take its toll. M doctor ordered me to rest my voice for two weeks, so I got to cook.

All I could do for a fortnight was sit around the house, read, watch television and cook for my friends, which I really enjoyed actually. I've just recently bought a new apartment in central New York, and because of all the touring it's nice to spend as much time there as I can. I'm not attached at the moment so it's just me living there. But it's great to be able to invite a few friends round and enjoy a proper meal together.

I make sure I eat breakfast every morning. Usually it involves eggs - often egg whites - brown toast, and some kind of meat. I like turkey and chicken sausage, so that goes in there a lot, maybe even ham. I wash it down with a tall glass of fresh fruit juice, probably apple. However, dinner is definitely the meal I really look forward to. Even if it is just before a show I don't set foot on stage before I've had a proper sit-down meal.

I've been involved in a lot of musical collaborations over the years, which has led to some interesting dining arrangements. My favourite to date would have to be when I was recording with Sergio Mendes. He invited me back to his house and his wife made this incredible Brazilian feast. It was a meal I'll always remember.

Chicken

A good choice for someone who is striving to take a generally low- carb approach. However, as chicken is generally an intensively reared and potentially chemically tainted meat, it is worthwhile having it in organic and free-range form.

Egg (usually whites)

There seems to be some idea that the fat found in eggs is to be avoided. The fact is that the most plentiful fat found in eggs is of the supposedly heart-healthy monounsaturated variety, and egg-eating is not strongly linked with heart disease, as it is often said to be.

Brown toast

Even wholemeal toast releases sugar relatively briskly into the bloodstream, something that is known to increase the risk of problems like weight gain and diabetes. Plus, even wholegrain wheat offers much less nutritionally than healthier forms of carb such as fruit and veg.

Turkey and chicken sausage

John seems to think white meats are inherently healthier than red for their lower fat content, but these sausages may contain bad quality meat, preservatives and salt. Steak and eggs would make a better breakfast.

Baked macaroni cheese

I can see why John might want to indulge in some nostalgic eating from time to time. However, from a nutritional perspective, I have to say that a dish made out of refined wheat and cheese sauce is utter shite.

Grilled tuna

Tuna is obviously a great food for someone who has, quite rightly, been advised to be wary of starch. However, John, may be better off opting for fish that is richer in omega-3 fats and less tainted with mercury.

Fresh apple juice

Fruit juices contain about the same concentration of sugar as sugary soft drinks. Because they come from fruit, these drinks are obviously healthier than pop but not much. John should replace this beverage with some plain old water.