Caregiver Nutrition

Simple ways to boost healthy eating when you’re caring for others 

Fact checked by Ros Lederman

If you’re in the throes of caregiving, chances are your own care is taking a backseat. Eating nutrient-rich foods is the first line of defense for overall health. Yet, research shows that 50% of caregivers aren’t getting enough essential nutrients and vitamins.  

Caregivers tend to have low levels of protein, vitamin A, folate, and fiber. About 25% to 40% also have low vitamin D, vitamin E, thiamine, magnesium, iron, and selenium. Several factors contribute to these dips. 

“Caregiving is one of the most stressful roles that a human can have,” says Jen Bruning, a spokesperson for the Academy of Nutrition and Dietetics. 

Stress eating may creep in as cravings increase for salty, sweet, and fried foods. Because ultra-processed foods alter how appetite is regulated, fast food can become the go-to for caregivers. 

Plus, quickly gobbling down low-quality foods reduces stomach acid secretion over time, also called hypochlorhydria. Low stomach acid can impair the absorption of vitamins and minerals and allow harmful bacteria to proliferate in the gut, leaving the door open to health issues down the road.

“Not having the capacity to sit and eat a full, nutritious meal means gaps can appear in daily nutrition. Over time, those gaps, plus the daily stressors of caregiving, can make the caregiver more susceptible to nutrient deficiencies,” Bruning says.

Key nutrients for caregivers

Simple, small changes in what and how caregivers eat improve overall nutrition. Meals don’t have to be perfect. Adding nourishing foods to regular meal rotations can help caregivers get adequate nourishment without too much extra effort. 

“Picking foods that offer nutrient-dense calories with adequate protein, vitamin A, folate, and fiber can help ease the burden of meal planning for caregivers while increasing their nutritional health,” says Kristin Gustashaw, an advanced clinical dietitian at Rush University Medical Center in Chicago. 

For example, Gustashaw recommends legumes, such as chickpeas, lentils, and beans — what she calls “powerhouses of plant protein and fiber.” One cup of cooked chickpeas provides 14.5 grams of protein, about 45% of daily fiber needs, and more than 70% of daily folate. In addition, dark, leafy greens, cruciferous vegetables (such as broccoli and Brussels sprouts), green and sugar snap peas, and whole grains such as quinoa offer protein, fiber, folate, and vitamin A. 

Energy levels rely on protein, healthy fats, and fiber-rich carbohydrates — and caregiver nutrition should hinge on less prep for more convenient, nutrient-dense meals. “If you’re a caregiver cooking for a loved one, cook extra and have it at the ready for both of you for a few days, freezing a few portions as well to grab on a busy day,” Bruning says.

Ready-to-eat meal components might look like: 

•  Canned or pouch-packed tuna or salmon

•   Ready-to-eat salad kits

•  Hummus or bean dips

•  String cheese or slices

•  Whole-grain crackers, rice cakes, and whole-grain breads

•  Whole fruits, all-fruit pouches, and pre-cut fruits and vegetables

“Canned and frozen foods like beans, lentils, low- or no-salt vegetables, and fruits with minimal or no added sugar cut prep steps while staying affordable and nutritious,” Bruning says. 

Nutrition support for caregivers

There are various ways to assist caregivers with meal planning and preparation. “Knowing what to eat is only half of that battle. Finding the actual time to prepare and eat meals is a whole other problem,” Gustashaw says. 

Gustashaw says that if someone offers to help, ask them to go grocery shopping or come over to help with cleaning, chopping, and storing produce while you take care of other tasks. 

Buy small fridge and freezer containers to store homemade soups, chili, and other grab-and-go snacks or meals. Invest in a crockpot, a small electric chopper, a produce peeler, and an apple corer and cutter. 

Meal kits and subscription services offer another helpful way to facilitate balanced meals for caregivers. “Meal subscription services could be a good fit for your situation if the prep and cook time fits into your schedule. Many are offering more healthful options to suit various needs and preferences,” Bruning says.

A healthcare provider or registered dietitian can discuss adding a multivitamin to bridge nutritional gaps and offer tailored meal-planning ideas.

Originally published in the Summer/Fall 2026 print issue.