As a first year teacher, you are likely busy setting up your classroom and getting to know your students. It may be challenging to find the time and energy to prepare nutritious meals, however, good nutrition is an essential part of being an effective educator. Taking care of yourself by cooking healthy meals will ensure that your students get the time and attention from you they need to be successful in the classroom.
Vegetable and Chicken Soup
Making a large pot of soup allows you to eat several meals, whether you save it for dinner a few nights in a row, or pack it in your lunch for a healthy meal between teaching. The vegetables will supply fiber, vitamin A and potassium, and the chicken is a good source of protein and iron -- two nutrients key to your energy level. Place carrots, onions, garlic, celery and potatoes in your soup pot and cover with a combination of water and low-salt chicken broth. Bring the mixture to a boil, reduce the heat to a simmer and cook until the potatoes and carrots are tender. Add cooked and shredded white meat chicken, oregano and black pepper. Enjoy your bowl with whole-wheat toast.
Chef Salad
A salad with just vegetables is unlikely to keep you full enough to grade papers and plan your next day's lessons. Instead, fill your salad with protein and fiber-rich ingredients that will help supply the energy you need to be an effective teacher whether you eat your salad for lunch or dinner. Start with a bed of leafy greens, such as romaine lettuce and spinach. Top the greens with your favorite vegetables. Many supermarkets offer pre-chopped vegetables, which will help save time. Tomatoes, carrots and cucumbers are all healthy choices. Beans, lean turkey or ham and hard-boiled eggs all increase the protein content of your meal, and low-fat cheese will add calcium.
Oatmeal with Fruit
A nutritious breakfast before starting your day is just as important as eating a healthy lunch and dinner to get you through the end of your day. A bowl of oatmeal is packed with fiber, which will help keep your stomach full and supply some much-needed energy. Enhance the vitamin and mineral content of your breakfast by adding fresh berries, apple chunks or peach slices, which will add vitamin C and potassium to your meal.
Egg Dishes
Eggs are a high-energy food that also supply several nutrients like protein, iron and vitamin A. Scramble a few eggs with bell peppers and onions, roll in a tortilla with low-fat cheddar cheese and salsa for a nutrient-dense and quick breakfast before heading to school. An omelet filled with mushrooms, tomatoes and spinach is a fast way to eat a healthy dinner while grading papers or making lesson plans.
References
- "Handbook for the First Year Teacher"; Maria J. Vlahos and Heidi K. Hughes; 2000
- HelpGuide.org; Healthy Recipes: Making Fast, Healthy and Delicious Meals
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