A caregiver has a vital responsibility of safeguarding their recipient, be it a family member, a friend or as part of their job. Diet and nutrition are some of the basic needs for people requiring such care, in an effort to keep the body strong and energetic. However, diet and nutrition isn’t just important for them, it’s important for you, the care provider too. With our current lives full of deadlines and schedules we usually don’t have the time to design a reliable meal plan or even stick to conventional eating patterns.
Looking after your own health is vital. Being in tip top condition will not only help you feel more energised but you will be encouraging your care recipients to wake up, shape up, eat up and try to live their healthiest life possible.
We all know how easy it is to skip meals, grab the first ready meal in the shop or neck back some energy drink because you just don’t have the time or energy. But, the fact is you will either gain excessive weight or completely ruin your metabolism and health from living this way.
Unfortunately, most conventional meals, do, require adequate preparation and cooking times, which may be almost impossible in your situation. Fortunately, the following tips are here to help you maintain a healthy life, with consideration of your RDI (Recommended Daily Intake):
your aim is to get all the required nutrients in the day, within a tight schedule. This means that your choices have to be easily digestible and assimilated in the body. The issue you have is that foods such as bread, grains and some proteins require the body to be resting, in order to digest suitably and you just don’t have that time.
As much as I recommend eating whole foods where possible, you can get supplement snacks that contain either one or a combination of nutrients. Instead of picking up a chocolate bar and energy drink, why not head to your local health food store and pick up one of these healthier snacks instead? You may even be able to buy them online. Most meal replacement and supplement snacks are filled with nutrients, lots healthier than normal snacks and reduce the need for spending hours in the kitchen, combining meals.
Micro is Important
For a busy caregiver, you rarely have time to rest and recover. Throughout this time your body stands very high chances of catching infections and a strong immune system is needed. This is where micronutrients come in.
Micronutrients are vitamins and minerals which help keep your body ticking along as it should. Minerals such as Magnesium and iron, and Vitamins E and C help to detoxify the body, reducing the intensity of fatigue and lowering your risk of infections.
Quick Micro Tip: Try replacing your morning coffee or energy drink with a multivitamin tablet, or better yet add spinach to your usual breakfast, for a hit of iron and vitamin c then have almonds as a magnesium and vitamin e filled mid-morning snack.
Smoothies and Juices
you only need a couple of minutes to create a vitamin packed smoothie consisting of bananas, avocados, strawberries or even melons. The best thing about them is that you can carry them around with you during the day.
In addition, one glass of fruit juice or smoothie can contain at least 3 of your 5 a day, making it a reliable source of micro and macro nutrients, which you need for coping with the day’s commitments.
You can even include fruits with exceptional benefits such as thorn melons, to boost your immunity, especially when attending to a person with communicable diseases.
Quick Smoothie Tip: Try adding spinach to your smoothies – it may sound strange at first, but it’s practically tasteless, yet filled with loads of nutritional benefits.
Planning what to eat, when and why is hectic for anyone, let alone a caregiver. Not only do you have to try and plan what you and your family will be eating, but it’s highly likely you will have to plan something entirely different for your recipient.
However it’s important to remember the phrase “prior planning prevents poor performance” and don’t we know it. Planning helps you to eliminating the decision-making process, which, for me, ends up in opting for empty snacks or fast foods.
Quick Planning Tip: Buying raw foods in advance will create a reasonable timetable to help you organise around. Plan your fresh meals for the days post shopping trip and plan tinned or frozen foods in the run up to your next supermarket trip
Cook for Freeze
No matter how busy you are, there is ALWAY a little free time, whether it’s early in the morning, late in the evening or on the weekends. This is the best time for batch cooking.
Some people advocate for a cook one-freeze three concept, where you cook an excess of a particular meal and freeze the remainders (usually another 3 servings) while others will cook one main ingredient as use it for 2 or 3 different meals.
Quick Freezer Food Tip: Make sure you set a reminder to get food out of the freezer to defrost ready for the next day otherwise you’ll be more tempted by grab and go snacks.
Change how you cook
Just because you’re personal time is sparse, shouldn’t mean you have to give up on the things you love. Food is a necessity but it’s also there to be enjoyed. Just because slow cooking sounds time consuming, doesn’t mean it is. Using a slow cooker is a great way to ensure your meal is thoroughly flavoured and cooked with minimal time or effort.
Don’t let your lack of time take away from the enjoyable experience of cooking and eating.
Quick slow cooker tip: There’s usually a slow cooker version of most meals – got something you particularly love? Look up how to slow cook, you may find you love it even more after.
BIO: Breanne is a writer, blogger and chief editor, at ProteinPromo.com. She is keen on providing readers with nutrition and wellness hints and tips to ensure readers are living their healthiest possible life.