Cooking Tips for Caregivers

Eating well can be challenging when you’re caring for a loved one. You may be preparing special meals, managing a busy schedule or caring for other family members. Finding time and energy to focus on your own nutrition isn’t always easy.

Healthy eating can help support your physical and emotional well-being. Choosing a variety of foods, including vegetables, fruits and whole grains, can help you get important nutrients and support heart health.

These simple cooking tips can help make healthy eating easier.

• Make vegetables an easy side dish. Steam, stir-fry or roast vegetables for a quick side dish. Choose fresh or frozen vegetables or look for low-sodium canned options. If you used canned vegetables, rinse them before cooking to help reduce sodium.
• Add flavor without extra sodium. Try herbs, vinegar, tomatoes, onions, lemon juice, citrus zest or spices instead of salt and high-sodium seasonings.
• Cook once, eat twice. When you have time to cook, make extra portions and freeze leftovers for future meals. Having healthy meals ready can make busy days easier.
• Blend a quick fruit smoothie. A smoothie can be a simple way to add more fruit to your day. Blend fruit with water, milk or yogurt for a quick snack or meal.
• Lighten up baked goods. Try replacing all or some of the oil in muffins and quick breads with applesauce to reduce saturated fat and calories.
• Choose whole grains more often. Look for whole-grain ingredients, such as whole-wheat flour, oatmeal and whole cornmeal, when cooking and baking.
• Build meals around healthy foods. Include vegetables, fruits, whole grains, beans, nuts, fish, skinless poultry and lean meats when planning meals.
• Keep healthy snacks ready. Store cut-up vegetables and fruits in the refrigerator for quick snacks. Unsalted nuts and low-fat yogurt can also be convenient options.

Find more tips on cooking and eating smart.