Fight Fatigue with Good Nutrition: Tips for Caregivers

Fight Fatigue with Good Nutrition: Tips for Caregivers

 

As a caregiver, you may be at risk for physical and emotional fatigue while caring for your loved one. Fight fatigue with good rest, relaxation, and exercise. Make eating healthy a priority. Here are some ideas. 
 

Energy saving ideas

  • Plan meals and snacks in advance. 
  • Use foods that are already prepared and just need to be reheated for at least 1 meal of the day. 
    • Buy healthy frozen dinners or already prepared meals. Aim for meals that contain 20 to 30 grams of protein, 5 grams or more of fiber, less than 10 grams of saturated fat, and less than 600 milligrams of sodium. 
    • Use a meal preparation company to make meals ahead of time to reheat and eat.
  • Shop and pay for food and other items online and then pick up at your local grocery or drug store without leaving your car. 
  • Use colorful paper plates, napkins, and cups to serve some meals. This reduces clean-up and brightens mealtime.
  • Use community resources that are available, like Meals on Wheels or a community center’s lunch program. Ask your social worker for more information.
  • Ask family and friends for help shopping, cooking, and preparing meals.
  • Plan ahead for days filled with appointments, especially if you will have waiting time. Pack snacks that are in individual packages, such as whole pieces of fruit, nuts, wrapped cheese, granola bars, or fruit juice to take with you.
  • Drink at least 8 (8-ounce) glasses of water, fruit juice, or other fluids to help reduce fatigue and keep you hydrated. Limit caffeine to 1 to 2 cups a day.
     

Nutrition boosting ideas

Start the day with a good breakfast. It is a good idea to make this the largest meal of the day if you can. Morning time is usually when you feel the most rested and have energy to eat. Use high calorie and high protein foods, such as:

  • Eggs, ham, and cheese in an omelet
  • Yogurt, fruit, and whole milk blended for a milkshake or smoothie
  • Peanut butter on toast
  • French toast or pancakes with butter and syrup

Other tips

  • Try eating 5 to 6 small meals each day instead of 3 large meals. Use supplements, like Boost, Ensure, or Carnation Breakfast Essentials, as a mini-meal or snack.
  • Use pasteurized egg products, like Egg Beaters, to enrich milkshakes and puddings. You can also use these to make eggnogs, custards, and omelets.
  • Add meats sold in cans or pouches (tuna, chicken, turkey, or ham) to noodle, rice, potato, or macaroni and cheese dinners. This adds protein.
  • Plan some light activity before and after eating. This helps increase your appetite and helps with food digestion. Avoid lying down right after a meal to help prevent heartburn and indigestion.

Taking care of yourself is as important as the care you provide to others. Good nutrition gives you strength to meet your loved one’s needs while maintaining your own health.
 

© 2012 – September 27, 2023, The Ohio State University Wexner Medical Center

This handout is for informational purposes only. Talk with your doctor or healthcare team if you have any questions about your care. For more health information, call the Library for Health Information at 614-293-3707 or email: health-info@osu.edu.