Nutrition Tips for Caregivers
At CenterLight Healthcare Program of All-Inclusive Care for the Elderly (PACE), we understand that caregivers are extremely busy. You may be balancing the responsibilities of caring for an older loved one and taking care of your children while working and maintaining your household. Here, CenterLight PACE Registered Dietitian Kaitlyn Hempfling discusses tips on how you can keep nutrition in mind despite your full schedule.
The AARP’s Healthy Living Chef Daniel Thomas previously named a few easy ways on how you can be mindful of healthy eating even if you don’t have a lot of time as a caregiver. I’m sharing them here and I hope that you will find them helpful. In my experience, they’re tried and tested ways to still keep nutrition in mind even if you’re juggling multiple responsibilities.
Tip #1: Start Your Day with a Balanced Breakfast.
Starting your day with a nutritious breakfast sets the stage for sustained energy and focus. Skipping breakfast or opting for sugary, unbalanced choices can leave you tired and more likely to make poor food choices later on. A well-rounded breakfast should include protein, healthy fats, and complex carbohydrates to keep you satisfied and energized. These nutrients help regulate blood sugar, preventing the afternoon energy crashes that often follow sugary meals.
For example, a sugary breakfast of pancakes with syrup and juice might spike your blood sugar, only to crash soon after, leaving you feeling sleepy and sluggish. Instead, try pancakes topped with nuts (for healthy fats and protein), berries (for fiber and complex carbs), and a side of eggs (protein) for a balanced meal.
Quick and easy breakfast ideas:
Hard-boiled eggs and whole-grain toast: Prep a batch of hard-boiled eggs at the start of the week. In the morning, pair them with whole-grain toast and smashed avocado.
Overnight oats: The night before, mix oatmeal, chia seeds, nuts or nut butter, berries or half a banana, and milk in a jar. For an extra protein boost, add protein powder. Warm it up in the morning for a hassle-free breakfast.
Tip #2: Keep healthy snacks on hand.
Having healthy snacks prepped and ready to go helps you avoid reaching for less nutritious options. When hunger strikes, you're more likely to make a healthy choice if it's convenient.
Some ideas for quick and easy snacks would be:
- Fresh fruit with a handful of nuts
- Greek yogurt with nuts and berries
- Vegetables with hummus
- Homemade smoothie (blend fruit, spinach, Greek yogurt or protein powder, nut butter, and milk)
- Protein-rich granola bars (choose those with at least 10 grams of protein and minimal added sugar)
Pro Tip: After grocery shopping, wash and chop your vegetables right away. Having prepped veggies in the fridge increases the chances you'll reach for them when you're hungry, instead of opting for chips or other unhealthy snacks.
Tip #3: Practice portion control.
Portion control is key to avoiding overeating, which can leave you feeling sluggish and low on energy. It takes about 20 minutes for your brain to register fullness, so if you’re still hungry after a meal, take a moment to pause. Drink some water, go for a short walk, and then decide if you really need more.
When we’re busy, it’s easy to eat quickly, but slowing down can help. Take smaller bites, chew thoroughly, and stay mindful of your hunger cues.
Portion Control Tips
- Use smaller plates. A full small plate can trick your brain into thinking you've eaten more, which helps with satisfaction.
- If you're ordering takeout, put half your meal away before starting. Restaurant portions are often oversized, so saving part for later can help you avoid overeating.
Tip #4: Eating healthy isn't about perfection.
A healthy diet doesn’t mean you have to be perfect. It’s okay to enjoy treats occasionally, as long as your overall diet is centered around lean proteins, whole grains, fruits, and vegetables. Try to avoid highly processed foods and those with added sugars, but remember to give yourself grace when you indulge now and then.
Tip #5: Plan and prep meals in advance.
With busy schedules, finding time to cook every night can be challenging. Planning and prepping meals in advance can save you time and reduce stress during the week. Spend some time at the start of the week preparing meals that are easy to reheat or assemble.
Meal Planning Tips
- Always keep healthy building blocks on hand. This could include pre-cooked brown rice (complex carbs), grilled chicken (lean protein), and salad with vinaigrette dressing (veggies and heart-healthy fats).
- Look for recipes that are easy to make in bulk or require minimal steps, such as sheet-pan dinners or one-pot meals.
With busy schedules, finding time to cook every night can be challenging. Planning and prepping meals in advance can save you time and reduce stress during the week. Spend some time at the start of the week preparing meals that are easy to reheat or assemble.
By incorporating these tips into your daily routine, you’ll set yourself up for success with healthier choices, even when life gets busy. Remember, eating well doesn’t have to be complicated—small, consistent steps can make all the difference!
CenterLight Healthcare PACE is committed to providing accurate health-related information to help individuals live well, stay healthy and make well-informed healthcare decisions. Information in this material is strictly educational. We recommend that users consult with their medical provider regarding their care.
This blog post is written by Kaitlyn Hempfling, RD, Registered Dietitian at CenterLight Healthcare PACE.
Sources:
AARP: Healthy Eating While Caregiving
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Updated October 8, 2024