Nutrition
When you are under stress, important vitamins and minerals become depleted (e.g., vitamin C, vitamin A, iron, and zinc) and your body becomes hungry. It is easy to fall into patterns of disordered eating, like binging on comfort foods with high fat levels. Diets high in fat suppress the immune system, your body's defense against infection and disease.
Sugar and caffeine are also tempting energy fixes. But excessive amounts leave you feeling anxious and can also affect your sleeping pattern. This prevents you from effectively caring for your child with a brain injury.
Eating well will give you more energy and a better foundation for getting through the day. Try these tips:
Find recipes for quick meals.
Eating well doesn't have to require a lot of time or preparation. A 15 to 30 minute recipe made up of grain (bread, rice, or pasta), vegetables or fruit, and a moderate portion of protein three times a day can deliver as much nutrition as a meal that takes hours to prepare. You will be finished in the same amount of time that it would have taken to get that big Mac from the McDonald's drive-thru. Below are some sources of recipes for quick and healthy meals:
http://www.applesforhealth.com
Eat less more often.
Instead of having two or three large meals each day, try four to six smaller meals every couple of hours. Meals may consist of items such as half of a sandwich and a piece of fruit, raw vegetables and a low-fat dip, or a bag of trail mix. Eating less more often will keep glucose levels balanced, giving you more energy throughout the day. You'll find more detailed information about this and other strategies from the American Dietetic Association http://www.eatright.org
Smart snacking.
Stress burns calories, and snacking can be an important part of balanced eating. Keep healthy snacks handy (fruit, whole-grain crackers, baby carrots, or even a veggie sandwich). When possible, look for snacks that are whole, fresh, and unprocessed. When a food is altered from its natural state (e.g., cooked, dried, fried, canned), it loses important nutrients and fiber. Avoid sweets that only give a short-term boost. Regular, healthy snacking can keep your energy high all day and prevent binge eating later on.
Drink water.
Most people don't drink enough water. To avoid dehydration and fatigue, you should drink 50%—75% of your body weight in ounces (75% if you are more active). For example, if you weigh 150 pounds and you are active, you should be drinking 108 ounces of water each day (9 12-oz glasses). If you weigh 150 pounds and live a more sedentary life, you can get by with 72 ounces each day (6 12-oz glasses). To calculate your recommended daily intake of water based on your weight and activity level, visit http://www.mayoclinic.com
Don't set yourself up for failure.
It is important to note that successful lifestyle changes are made over time and not overnight. Try building a few of these ideas into your routine three times a week until you become comfortable with the changes.