Fuelling up for your (busy!) workday
Queensland Teachers' Journal, Vol 131 No 3, 22 May 2026, page no.29
Teachers and school leaders know the struggle of making it through a long workday with energy to spare. Between early mornings, packed schedules, and limited breaks, eating well can feel like an afterthought.
According to Teachers Health’s accredited practising dietitian Barbara Yassa, a few simple strategies can make eating well become second nature — without adding more to your plate.
Power through with the right fuel
The key to maintaining energy throughout the day is choosing foods that provide lasting fuel. A combination of high-protein and high-fibre foods can do just that.
“Protein takes longer to digest, helping you feel fuller for longer, while fibre aids digestion and supports steady blood sugar levels — preventing those dreaded mid-afternoon energy crashes,” Barbara explains.
When grocery shopping, focus on foods rich in protein (like Greek yoghurt, cheese, nuts, lean meats, fish, eggs, and tofu) and fibre (including wholegrains, fruits, vegetables, and legumes). By mixing and matching these ingredients, you can create simple meals and snacks that are both satisfying and nutritionally balanced.
Your energy roadmap: smart food planning
The first step is to start the day with a nourishing breakfast. This will ensure you’re ready to take on the day. Depending on time, you could grab a smoothie, toast with added protein (e.g. nut butter or cheese), eggs, or bowl of wholegrain cereal with milk.
Packing easy-to-prepare lunches and snacks ensures you have something nutritious on hand and won’t need to rely on convenience foods that offer energy-dense ingredients, or large portion sizes. To make it easy, here’s a handy guide to turn what you have in your kitchen into a simple grab-and-go option:
| Stock up on | … to snack on | … or lunch on |
| Wholegrain bread | Peanut butter and banana toast | Cheese and salad wholegrain toast |
| Greek yoghurt | Yoghurt with berries and nuts | Falafel balls with tzatziki |
| Hummus | Hummus and veggie sticks | Wholegrain wrap with hummus and chicken |
| Avocado | Avocado on wholegrain crispbreads | Mexican beef wraps |
Fuel your workday, your way
“Your workday demands a lot,” Barbara concludes, “and your food should support your energy levels, not hold you back. Embrace balance. Stock up on healthy options, plan your meals and snacks, and allowing for the occasional portion-controlled treat can help you maintain balance.”
A personal approach to health and wellness
As the private health fund for teachers and school leaders, Teachers Health offers eligible members personalised nutrition support from a Healthcare Services dietitian through its Nutrition Support Program. Designed to help reduce the risk or progression of chronic disease, the program focuses on empowering members to make lasting, healthy changes through improved nutrition.
For more information on Teachers Health, click here.