Walk into a supermarket today and you will see “high protein” everywhere – protein bars, protein cereals, protein drinks, protein breads and even protein snacks. But there is another nutrient that deserves just as much attention: fibre.
As teachers, we often have busy mornings, back-to-back classes, meetings and limited time for proper meals. During such days, it is easy to grab whatever is convenient. But good nutrition is not about following the latest food trend. It is about choosing foods that support steady energy, concentration, digestion and long-term health.
The Protein Trend
Protein is important for maintaining muscles, repairing tissues and supporting many functions in the body. The current “high protein” trend has made people much more aware of protein, but more is not automatically better.
Instead of depending on protein powders, bars and highly marketed products, include simple protein sources in everyday meals: eggs, yoghurt, milk, fish, chicken, lentils, beans, chickpeas, nuts and seeds.
A simple goal is to include a source of protein in your main meals and, when appropriate, your snacks.
Don’t Forget Fibre
While protein receives a lot of attention on social media, fibre is often forgotten. Fibre supports digestive health and helps us feel fuller for longer. Good sources include vegetables, fruits, oats, whole grains, beans, lentils, nuts and seeds. WHO recommends that adults and children over 10 aims for at least 25 g of naturally occurring dietary fibre each day.
Think of your plate as a partnership: protein + fibre + healthy carbohydrates + healthy fats.
What About Ultra-Processed Foods?
Another major nutrition conversation in 2026 is around ultra-processed foods. Research and public-health discussions are continuing to examine their role in overall dietary patterns, although there is still debate about how these foods should be defined and how individual foods should be assessed.
The practical message is simple: don’t panic about one food—look at your overall pattern.
Try to make minimally processed foods the foundation of your meals and keep highly processed, sugary or salty foods as occasional choices rather than everyday staples.
Your Teacher “Energy Plate”
Before a busy school day, ask yourself:
Have I included a protein source?
Eggs, yoghurt, lentils, beans, fish or chicken.
Have I included fibre?
Fruit, vegetables, oats, whole grains, nuts or seeds.
Am I drinking enough water?
Keep a water bottle nearby and sip regularly.
Am I relying too much on caffeine?
Tea and coffee can be part of your routine, but they should not replace proper meals, water or sleep.
Am I eating because I am hungry—or simply because I am tired or stressed?
A Small Challenge for This Month
For the next five working days, try one simple change:
Add one protein + one fibre-rich food to your breakfast or lunch every day.
For example:
- Egg + whole-grain toast + fruit
- Yoghurt + oats + berries/nuts
- Dal + vegetables + roti
- Chickpea salad + whole-grain bread
- Chicken + salad + brown rice
Healthy eating does not need to be complicated, expensive or perfect.
As we prepare for a busy inspection period, let us remember that taking care of ourselves is part of taking care of our students. A well-nourished teacher has more energy to teach, support and inspire.
Anika Malhotra, School Nutritionist
