Nutriplate -The Caregiver

This NutriPlate is designed for the AVERAGE Caregiver!
Use NutriPlates as a guide for building smart nutritional habits!

Quick Tips for the Busy Caregiver:

  • Planning your meals will help you stay on track and provide the energy you need to take  care of your loved one or  patient.

  • Avoid the convenience of junk food.

  • Make additional portions of your lunch or dinner for an easy grab-and-go meal for work.

  • Prepare meals high in fiber to help you stay satiated longer.

  • Maintaining a heart-healthy diet will give the energy you need while helping you keep cholesterol levels under control.

  • Consume foods that provide immunological support for your health and the health of your loved one or patient.

  • Prepare snacks high in protein, antioxidants, and  complex carbohydrates.

  • Buy frozen or canned fruits and vegetables.

  • Keep canned proteins (chicken, tuna, beans) and fruits handy.

  • Prepare recipes around vegetables, plant-based proteins, and whole grains.

For a little inspiration, a few meal examples to help get you started...

Breakfast

Overnight Oats:

  • 3/4 cup oats
  • 1 cup plant-based milk
  • 1 scoop of chocolate protein powder
  • 1//2 tablespoon cacao powder
  • 1/4 teaspoon vanilla extract
  • 1 tablespoon chia seeds
  • 1 tablespoon maple syrup or honey
  • 1 ⅓ cup cubed apples.
  • 1/4 teaspoon ground cinnamon

Preparation:

– In a medium mason jar, add oats, chia seeds, cacao powder, protein powder, and cinnamon; mix all the ingredients.
– Next, add the apple, milk, and maple syrup.
– Cover and place the jar in the fridge the night before or at least 2-3 hours before serving.

Lunch

Burrito:

  • 1 cassava flour tortilla
  • 1/2 cup ground tofu cooked with taco seasoning
  • 1/2 avocado
  • 1/4 cup diced tomatoes
  • 1/2 cup shredded lettuce
  • 1/4 cup brown rice
  • 2 tablespoons white onion (optional)
  • 1 tablespoon cilantro.
  • 1/2 teaspoon lemon juice
  • Salt and pepper to taste

​Preparation:

– Warm up the cassava tortilla on the stove or in the microwave.
– Fill the center evenly with tofu, diced tomato, rice, and onions.
– Top with avocado, cilantro, and lemon juice. Season with salt and pepper.
– Fold the sides of the tortilla inwards over the filling, and roll the burrito over the filling, tucking as you roll until the burrito is seam-side down.

Dinner

Rice with Chickpeas and Zucchini:

  • 1 cup brown rice (frozen or microwavable)
  • 2 cups chickpeas
  • 1 zucchini, diced
  • 1 tablespoon tomato paste
  • 1 tablespoon garam masala
  • 1/2 tablespoon cumin
  • 1 tablespoon avocado oil
  • 1/4 teaspoon mustard
  • 1/4 teaspoon ginger
  • 1/2 cup white onion
  • 1/2 tablespoon minced garlic
  • 1/4 cup vegetable broth
  • Salt and pepper to taste

Preparation:

– Add avocado oil to a skillet and heat.
– When oil is heated, add garlic and onion and cook until fragrant.
– Add diced zucchini, tomato paste, cumin, garam masala, ginger, mustard, and ginger, and season with salt and pepper to taste.
– Mix for 3 minutes, then add vegetable broth.
– Cook for another 5 minutes and add chickpeas.
– Cook everything on low heat for 10 minutes.
– Serve chickpea mixture on a bed of rice.

Snack

Banana or Blueberry Toast:

  • 2 slices whole wheat toast
  • 1 banana or 1/4 cup of dried blueberries
  • 1 tablespoon peanut butter
  • 1 tablespoon hemp seed

Preparation:

– Mix peanut butter with hemp seeds.
– Spread an even layer of peanut butter mixture over each slice of bread.
– Top with banana or dried blueberries.

 

 

Snack

  • GoMacro energy bar
  • Cup of coffee or tea
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And one more thing

add these to your grocery list!

Recommended Veggies and Fruits

  • Bananas
  • Oranges
  • Frozen berries
  • Baby carrots
  • Lettuce
  • Apples
  • Blueberries
  • Strawberries
  • Mangos
  • Pears
  • Avocados
  • Leafy green
  • Dried blueberries with no added sugar
  • Dried bananas with no added sugar

Recommended Proteins

  • Edamame
  • Eggs
  • Protein shakes
  • Protein bars
  • Canned or dry beans and lentils
  • Canned tuna or chicken
  • Nuts
  • Peanut butter
  • Fat free Greek yogurt
  • Trail mix

Recommended Carbohydrates

  • Brown rice
  • Potatoes
  • Whole wheat bread
  • Whole wheat flour
  • Whole grain pasta
  • Beans
  • Oatmeal
  • Quinoa
  • Couscous
  • Energy bars

Recommended Healthy Fats

  • Almond butter
  • Salmon
  • Sardines
  • Fatty fish
  • Tuna
  • Chia seeds
  • Flaxseeds
  • Avocado
  • Animal fats
  • Ghee
  • Coconut oil
  • Mixed nuts
  • Extra virgin olive oil

References for this NutriPlate.

  • https://www.glwd.org/wp-content/uploads/2018/09/Nutrition-Tips-for-Caregivers_English.pdf
  • https://www.heart.org/en/health-topics/caregiver-support/top-10-cooking-tips-for-caregivers
  • https://www.riversideonline.com/patients-and-visitors/healthy-you-blog/blog/s/stay-healthy-not-hangry-through-a-12-hour-shift
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