7 Energizing superfoods for special needs parents & caregivers

Oh, those reminders we hear every day like you can’t pour from an empty cup; don’t forget to care for the caregiver; remember you can’t take care of anyone if you don’t take care of yourself… all definitely a must but much easier said than done. In this space of special needs parenting and caregiving, burn out, fatigue and overwhelm are prevalent. So, finding ways to get creative and fill our cups and reenergize is a must and so much of that starts with nutrition. 
It can be incredibly easy, especially when going through high-stress periods of time to let nutrition and self-care be put on the back burner.  “Superfoods” may seem like a great option, but coffee or an energy bar might be way easier on days packed full with responsibilities and appointments.  However, there are some foods that pack a nutritionally dense punch while also being convenient, affordable, and accessible for all kinds of crazy schedules. While these seven foods are just a starting point on the journey, they provide some easy ideas to get energized in healthy ways, even during the busiest of times. They can also be seamlessly incorporated into many recipes or added to quick meals for more accessibility in your everyday life. 

​1. Oats.  We’ve all seen the two-minute oats at the grocery store, and while a bowl of oatmeal may seem like an obvious choice for a quick breakfast, it also packs a lot of nutrients in.  Oats are a great source of fiber, protein, potassium, and magnesium, as well as being filling and heart-healthy.  They’re also super easy to dress up for a fancier (but still easy) breakfast with fruits, granola, peanut butter, or other nutritionally dense foods that will help keep you full for longer.
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2. Avocado.  Avocados may have a bit of a bad reputation from expensive toast and rising prices, but when incorporated into everyday recipes they can be a great add-on with a lot of nutritional value.  While they’re rich in healthy fats, they’re also very filling and provide a lot of fiber, which can give a great energy boost.  They can be added to a huge variety of meals, including salads, sandwiches, smoothies, nachos, and even desserts like ice cream or brownies.  

3. Almonds.  All nuts are a great source of nutrients, but almonds in particular pack in a lot of calories, protein, and healthy fats.  They’re an easy and filling snack, and can be added to salads or eaten with meat or cheese for a more flavorful combination.  If almonds aren’t your thing, nuts in general provide great sources of fats and fiber.

4. Sweet potatoes.  Besides being a great comfort food, sweet potatoes are an amazing source of Vitamin A, which is important for immunity and cell division.  Sweet potatoes, like most superfoods, are also carb-heavy, fiber-rich, and provide a steady supply of energy throughout the digestion process.  They can also be made in many different ways (air fryer, baked, fries, etc.) or added into quesadillas or other recipes for an extra kick.

​5. Fruit. When most people think of “superfoods”, they probably think of fruits like goji berries and blueberries.  While these are great, antioxidant-rich choices, most fruits carry lots of nutrients and can provide an easy, quick energy boost.  Oranges and strawberries are a great source of immunity-boosting Vitamin C and antioxidants, bananas are full of potassium and Vitamin B6, and blackberries can provide a good source of Vitamin K.  Eating fruits by themselves as a snack or part of a meal is a great way to get in these essential nutrients, but they can also be incorporated into smoothies, salads, and other recipes.  

6. Hummus.  Hummus is a standout superfood because of its versatility, as well as the nutritional profile of chickpeas, its main ingredient.  Chickpeas are a great source of plant-based protein, as well as providing many essential vitamins and minerals.  They can also help manage blood sugar levels throughout the day and are calorie-rich to help extend energy.  Hummus itself comes in many different flavors and can be incorporated into salads or sandwiches, as well as being eaten with pita and fresh veggies for an extra nutritional boost.  

7. Water.  While it’s not technically a food, water is arguably one of the most important parts of energy production in the body, and is essential to life as well as functioning normally.  It’s incredibly easy to forget to drink enough water and get dehydrated, especially on busy days.  However, drinking enough water is the key to being able to process superfoods and use the energy they provide.  Staying hydrated consistently throughout the day can provide the boost you might need during a midday slump, as well as helping to curb headaches, provide energy, stop muscle cramps, and keep you going.  If you don’t like the taste of water and find it hard to keep hydrated, drinking water infused with lemons, fruits, or an electrolyte powder like Liquid IV can be the way to go.  Anything to stay hydrated and keep your body processing nutrition well!

​These 7 Superfoods are a great start to reenergizing yourself and maintaining a healthy lifestyle. Your busy days are draining enough without adding dehydration, hunger, and burnout to the list. By adding these 7 items into your grocery list you’ll be prepping yourself to make those healthy choices before your week even starts! Subscribe to our mailing list for more helpful tips and support on your journey as a Special Needs Parent and Caregiver!