All Caregivers

Eating well when caregiving

Good nutrition matters at any time, but it’s even more important when you’re caring for someone. Poor eating habits can leave you feeling drained, irritable, and more likely to get ill. Eating well may give you more energy, sharper focus, and the resilience you need to handle daily caregiving challenges.1 Here are some simple, low-effort tips to help you eat well while caring for your loved one. 

Save time where possible

Finding moments to prepare healthy meals can be difficult when your schedule is unpredictable. Do what you can to minimise your workload when it comes to preparing food.  

Try this:

  • Batch cook when you have the energy, making extra for future meals (soups, stews, and casseroles freeze well) 
  • Keep easy, nutritious snacks within reach: nuts, yogurt, fruit, or whole grain crackers 
  • Use convenient options such as pre-cut veggies, rotisserie chicken, or frozen fruits and vegetables to save prep time  
  • Look into meal kit or grocery delivery services if they’re within your budget – these can save time and reduce shopping trips  

Combat stress eating and irregular mealtimes

During stressful times you may find yourself skipping meals, eating at random times or turning to comfort foods, which can impact energy levels and leave you feeling off-balance.2  

Try this:

  • Set reminders on your phone or watch to eat something regularly, even if it’s just a small snack 
  • Give yourself permission to do your best without guilt. Some days will be better than others, and that’s okay 
  • Having a few nourishing foods prepared in advance can help you stay fuelled and focused, even during the toughest moments 
Click here to discover some healthy snack ideas

Healthy snack ideas: 

  • Keep whole grain bread and peanut butter on hand – top with banana slices for a quick, balanced snack 
  • Choose Greek yogurt with berries and a drizzle of honey for a satisfying, protein-rich snack 
  • Make a smoothie by blending milk, frozen fruit, and a handful of spinach for a simple nutrient boost 
  • Boil several eggs at once so you have an easy, ready-to-go option when hunger strikes 
  • Pair hummus with vegetable sticks for a simple and nutritious option 
  • Top a whole-grain cracker with your favourite cheese for a simple, satisfying snack 

Stay hydrated

Staying hydrated is essential for your energy and focus,2,3 but it can be easy to overlook when you’re busy caring for someone else.  

Try this:

  • Keep a water bottle within easy reach throughout the day 
  • If having the water bottle close by isn’t motivating you to drink, set reminders on your phone to take a few sips regularly 
  • If you don’t like plain water, try adding slices of cucumber, lemon, or some mint leaves to your water to make it more appealing 
  • Consider coconut water or fruit squash if you want some flavour 

Build your support network

Caring for someone doesn’t mean you have to do it all alone. Reaching out and accepting support can make healthy eating more manageable and ease some of the daily stress. 

Try this:

  • If friends or family offer to make you some meals or do a food shop for you, don’t be afraid to accept their offer and be specific about what would help (for example, a casserole that freezes well or healthy grab-and-go snacks) 
  • Join a support group to connect with other carers and share practical advice and encouragement – you may discover helpful tips that fit your lifestyle 

 

Taking care of your needs isn’t taking away from your caregiving – in fact, it’s helping you provide better care. You deserve to feel well and have energy for the things that matter to you

Be patient with yourself as you find what works. Some days you’ll get the nutrients you need, while other days you might not eat as well as you should. That’s okay. Small steps toward healthy eating are still steps in the right direction. Tomorrow is always a new opportunity to nourish yourself a little better. 

If you would like some practical tips on looking after your own wellbeing whilst caring for someone else, click here to read our article on self-care tips for caregivers. 

References

  1. Carers UK. The importance of eating well. Available at: https://www.carersuk.org/media/g5icgqmw/carers-uk-eating-well-for-carers-2021.pdf [Accessed October 2026]  
  2. Mind. Food and mental health. Available at: https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health [Accessed October 2026]
  3. PrimaryCare:24. What does dehydration do to the body and mind? Available at: https://primarycare24.org.uk/news/2025/05/29/effects-of-dehydration/ [Accessed October 2026]