Fatigue

Fatigue can make food shopping, meal preparation and eating more difficult. Eating a nutritious diet which includes plenty of vegetables and fruit, protein, carbohydrates (wholegrain where possible), and healthy fats can be an important step towards improving your energy levels.

[Foods which often contain higher quantities of saturated fat and/or added sugar are shown in italics.]

Food shopping and preparation

Take friends or family up on any offers to help with food shopping or preparation. They can help you prepare healthy, balanced meals to eat or keep
in the fridge or freezer for another time.
Make the most of times when you have more energy to plan meals, or batch cook. Freeze individual portions for later.*
Smaller portions, eaten more frequently, can be easier to manage.
Opt for foods that require minimal preparation.
Eat when you feel like it, even if this differs from your normal eating pattern.
Soft, moist foods require less chewing and therefore can be easier to eat. See the lists of soft moist foods and meal ideas in the other sections on
sore mouth and dry mouth.
Most supermarkets offer an online home delivery service.
Some companies offer recipe boxes with all the ingredients needed to prepare a meal.
Ready-prepared/frozen meals* can be delivered by a supermarket or a specialist company. There are wide ranges available, and many include healthier options to suit all budgets. Local voluntary organisations may
also be available in your area.

*Check food safety precautions around freezing

Examples of organisations/companies which provide a meal delivery service include:

Meals on Wheels
Check with your local authority
http://www.gov.uk/meals-home

Wiltshire Farm Foods©
0800 0773100
http://www.wiltshirefarmfoods.com

Oak House Foods©
0333 3706700
http://www.oakhousefoods.co.uk

COOK©
01732 759010
http://www.cookfood.net

EatFirst©
0203 308 9339
http://www.eatfirst.com

Please note that other services may be available in your local area or online.

Store cupboard and freezer ideas

Using items which can be kept in the kitchen store cupboard or freezer can help simplify meal and snack preparation. Some foods are available pre-portioned for ease of preparation.

Check food safety precautions around freezing food.

Breakfast

Store cupboard ideas:

Wholegrain breakfast cereals
Individual porridge pots/sachets
Tinned fruit (preferably in natural juice), add to ground seeds/nuts and yoghurt
Cartons of long life fruit juice or smoothies, try adding some protein with ground seeds or nuts
Tinned beans
Ready made pasta sauce – add an egg and cook in the oven to make a quick Shakshuka.

Freezer ideas:

Frozen fruit/smoothie mix – thaw and
combine with yoghurt
Sliced wholemeal bread for toasting

Main meals and/or side dishes

Store cupboard ideas:

Pulses (lentils, peas and beans e.g. butterbeans,
baked, cannellini and kidney beans)
Tinned nourishing soups with beans/meat/fish
Tinned fish or meat
Tinned stews, curries, casseroles, goulash, chilli
Dried or vacuum packed rice, couscous,
quinoa, lentils, pearl barley, polenta
Vacuum packs of tortellini/gnocchi/ravioli
Vegetables in oil or brine e.g. sundried tomatoes, peppers and olives
Tinned vegetables
Part-baked products e.g. wholemeal bread rolls
Crackers, crispbread, oatcakes, rice cakes.

Freezer ideas:

Fish or meat, cooked and portioned
Quorn™ products
Ready made meals e.g. fish or cottage pie;
meat, fish or lentil curries
Boil in the bag meals e.g. fish in sauce
Risotto or paella
Pasta bake with meat, fish, vegetables
Vegetables (can be frozen in individual
microwavable portions)
Bread, rolls, garlic bread and pittas
Frozen sweet potato oven chips
Frozen mashed or small cooked
whole potatoes
Individual microwavable rice portions.

Desserts/snacks

Store cupboard ideas:

Long life yoghurts (make sure these have a
long date left on them when you buy them)
Long life smoothies or fruit juice
Nuts and seeds
Dried fruit
Crackers, crispbread, oatcakes, rice cakes
Cereal bars, energy balls and energy bars
Breadsticks, cheese twists
Rice pudding, custard, jelly, biscuits, cake bars.

Freezer ideas:

Fruit e.g. mixed berries, stewed fruits,
smoothie mix
Frozen avocado portions
Frozen desserts e.g. crumble, torte, profiteroles,
cheesecake, gateaux, sponge puddings, tarts
Ice cream/sorbet.

Condiments

Store cupboard ideas:

Nut butters e.g. peanut/almond/cashew
Pesto, passata or pasta sauce in jars
Dried herbs and spices e.g. chilli, paprika
and mixed Italian herbs add great flavour
to simple homemade dishes
Spice jars or pastes e.g. garlic, chilli,
harissa, ginger
Jam/marmalade/fruit curd/honey.

Freezer ideas: