#42: Snack Smarter, Teach Better with Kate Lyman
I’ll be honest—some days, I barely make it to my lunch break without feeling like I’m running on fumes. Between lesson planning, student questions, and squeezing in time to grade, it’s easy to let my own needs take a backseat. And if I do get a second to grab a snack? Well, let’s just say the granola bar I shove in my mouth between guided reading groups doesn’t always cut it. Nutrition for teachers is often overlooked, but fueling our bodies properly can make a significant impact on our energy and focus.
That’s why I was so excited to chat with Kate Lyman, a nutrition coach and educator, about how small tweaks to our eating habits can make a BIG difference in our energy levels—and ultimately, in how we show up for our students. Spoiler alert: You don’t have to meal-prep like a fitness guru or give up your beloved coffee to feel better. Here’s what I learned from our conversation.
Your Brain Runs on Food – Make Sure It’s Fueled Up
We know nutrition is important, but did you know that your brain uses about 20% of your daily energy? That means if you’re not eating enough—or the right mix of foods—you’ll feel foggy, sluggish, and exhausted by the time the afternoon rolls around.
Kate stressed that one of the biggest energy-zappers for teachers is under-eating during the day. Many of us fall into the “coffee and a granola bar until 4 p.m.” trap, only to crash hard when we finally get home. The key? Eating regularly and balancing protein, fiber, and healthy fats to keep your energy steady.
What to Eat (Even When You Have NO Time)
Let’s be real: No teacher has time for elaborate meals during the school day. The good news? You don’t need them. Here are Kate’s teacher-approved, grab-and-go options that can help keep you energized.
Breakfast: Start Strong
- Overnight oats – Make a batch for the week with oats, Greek yogurt, milk, and some berries.
- Smoothies – Blend protein powder, banana, spinach, and nut butter. (Pro tip: Freeze ingredients in a bag to dump in the blender for quick mornings.)
- Breakfast burritos – Scramble some eggs, add cheese, wrap in a tortilla, and freeze for a fast, microwaveable option.
- Protein pancakes or waffles – Make extra on the weekend and reheat during the week.
Lunch: Quick & Balanced
- Wraps with turkey, cheese, and hummus
- Pre-made salads with protein (chicken, tofu, or beans)
- Greek yogurt with granola and nuts
- Rice bowls with veggies and a protein
Snacks: Beat the Energy Slump
- Protein bars – Look for ones with at least 10g of protein and low added sugar.
- Nut butter packets – Pair with an apple or whole wheat crackers.
- String cheese & jerky – A mix of protein and healthy fats to keep you full.
- Pre-made protein shakes – Premier Protein or Core Power shakes don’t need refrigeration and are easy to stash in your desk.
- Squeeze packs – Applesauce or protein smoothies in pouches are fast and mess-free.
But What About Coffee?
No, you don’t have to give up your coffee. (Phew!) But Kate pointed out that if you rely on caffeine to push through exhaustion, it’s a sign that your body needs fuel, not just coffee. Instead of drinking cup after cup on an empty stomach, pair your coffee with protein—think Greek yogurt or a handful of almonds—to prevent energy crashes later.
The Secret to Making This WOrk: Prep Ahead
One of the best things you can do for yourself? Plan ahead. Kate reminded me that teachers make a million decisions a day, and taking a few minutes on Sunday to prep snacks and easy meals can be a game-changer. Her favorite strategy? Batch prepping—making a big batch of something (like overnight oats or breakfast burritos) to grab throughout the week.
If the idea of meal prep feels overwhelming, start small. Pick just one meal to prep ahead—maybe breakfast or a snack—and build from there.
Beyond Food: Hydration Matters Too
It’s easy to forget about hydration, but dehydration can be just as draining as skipping meals. When we’re dehydrated, our energy dips, headaches creep in, and our ability to focus fades. A good rule of thumb? Aim for half your body weight in ounces of water per day. If that feels like a lot, start by simply adding one extra glass to your routine. Herbal teas and flavored water count too!
If you struggle to drink enough water, try these simple tricks:
- Keep a water bottle at your desk and sip throughout the day.
- Set a reminder on your phone to take water breaks.
- Use a cup with a straw—many people find they drink more this way!
Small Tweaks, Big Impact
If you’re feeling low energy and struggling to make it through the school day, you’re not alone. But small, manageable changes—like swapping that solo granola bar for a protein-packed snack—can make a world of difference. You don’t have to be perfect; you just need to be intentional.
So, here’s your challenge: Pick one simple nutrition habit to tweak this week. Maybe it’s adding protein to your breakfast, keeping a pre-made shake in your desk, or making overnight oats on Sunday. Whatever it is, commit to it and see how you feel.
Your students need the best version of you—and that starts with fueling yourself well. You’ve got this!
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