You know the saying, you are what you eat. Well, as a caregiver, you’re likely not eating much, despite the enormous effort served up to those in your care. There’s another expression we embrace, which is that you cannot pour from an empty cup. Our point? Staying healthy is crucial for caregivers. You need energy, first and foremost; proper nutrition is actually an easy path to reduce the inevitable stress you experience and support your efforts to provide quality care.
At the risk of oversimplifying a critical, but often overlooked aspect of caregiving, allow us to present six nutrition tips to help nurture you the way you nurture others. We’ve even linked a few recipes to help you get started…
1. Prioritize balanced meals
Balanced meals are those that include protein, healthy fats, and complex carbohydrates, which collaborate to help stabilize energy levels. Whenever possible, incorporate lean meat, eggs, beans, or tofu for protein; avocados, nuts, or olive oil for healthy fats; and whole grains or sweet potatoes for complex carbs. Give this a try: Mediterranean quinoa salad with roasted vegetables, which is both nutrient-packed and delicious.
2. Snack strategically
Choosing nutrient-dense snacks can help sustain energy between meals, which is why we suggest reaching for options like trail mix, yogurt with berries, or vegetable sticks with hummus. Indulge in this recipe for no-bake energy bites, which can also provide a quick, nourishing boost when needed.
3. Hydrate, hydrate, hydrate.
Dehydration can lead to fatigue and difficulty concentrating. It doesn’t have to be a Stanley, but be sure to pack a water bottle of your choice and sip from it regularly throughout the day. If plain water isn’t appealing, add lemon or cucumber slices for flavor. While caffeinated drinks like coffee or tea can offer a quick energy boost, be sure to balance them with plenty of water to avoid dehydration. Take a peek at these energy-boosting infused waters recipes.
4. Focus on “Future You:” plan and prep, accordingly.
You already know that meal prepping can save time and keep nutritious options on hand. Up against your caregiving demands, this can be easier said than done. So, consider batch-cooking meals like soups or stews, which can be stored in individual portions for the week. Peruse these nutrient-dense and fan-favorite slow-cooker soups, especially as we move into the colder months.
5. Munch on mood-boosting foods
Research has shown that certain nutrients, such as omega-3 fatty acids (found in fish, flaxseed, walnuts), magnesium (leafy greens, nuts, dark chocolate), and B-vitamins (whole grains, eggs), can help improve mood and reduce stress. These 25 dinners to help boost your mood on shorter days is a great starting point and we also love to incorporate any of these 9 healthy foods that lift your mood into our recipe repertoire.
6. You’ve heard it before: breakfast is a big deal.
Starting the day with a quick, nutritious breakfast can set a positive tone and there is no shortage of overnight options to set yourself up for success the next morning. Consider any of these 21 overnight breakfast recipes to make your morning easier.
Listen up, caregivers: taking time for proper nutrition isn’t selfish—it’s essential that you maintain your health in order to provide the best care possible. Implementing these tips can help caregivers stay strong, energized, and ready to tackle the demands of their role.
Our team as At Life Goes On is also on hand to support your caregiving duties and also give you a break! To that end, we invite you to review our Respite Care – Caregiver Relief Program (CRP), which is just one area where we truly excel. As professional caregivers, we recognize that you need — and deserve! — a break. Let us step in and support you for a change. Contact us to learn more about our services and elder caregiving expertise across southern New Hampshire.
