Healthy Eating for Stroke Survivors
Eating healthy food is an important step to preventing a second stroke. Eating a variety of fruits, vegetables, low fat protein, and whole grains provides our bodies with a variety of vitamins and nutrients that support our mind, body, and energy levels.
This video includes information and benefits of the different food groups, hydration, tips for eating healthy on a budget, and tips for forming healthy habits. Here is a breakdown of the topics covered in the video.
½ of our plates should contain fruits and vegetables. Fruits and veggies are great sources of potassium, vitamin C, and fiber and they are naturally low in fat and cholesterol. In this section of the video you can also find tips on how to incorporate vegetables into food, if they are not your favorite food.
Grains (2:23- 2:59)
It is recommended that ¼ of our plate contains grains. It is important to focus on eating whole grains like oats, brown rice, rye bread, or whole wheat bread, over processed grains, because they support digestion and lower risk for heart disease.
1/4 of our plate should contain protein. Lean meat, poultry, seafood, beans, and nuts are good sources of iron, zinc, magnesium, vitamin E and vitamin B. We should avoid fatty cuts of meat such as beef, pork, or lamb because they raise cholesterol and increase risk for heart disease.
Dairy/Hydration (3:54- 5:26)
The daily recommendations for dairy include 2-3 cups a day of low fat dairy. Dairy is a good source of calcium, which is good for bone health. There are many lactose free options available as well that have calcium in them. Hydration is a very important part
of staying healthy. It is recommended to drink 8 glasses of 8 ounces of water per day. Water supports our joints and helps maintain blood pressure.
Budget Friendly Tips (6:30-7:30)
Tips include buying fruits and veggies that are in season, buying frozen and canned fruits and vegetables, planning out your meals and making a list, and buying lower cost protein sources such as eggs, canned fish, and beans.
Healthy Habit Tips (7:31- 9:09)
Fun ways to engage in healthy eating include planting a garden, cooking with a loved one,
trying a new food or recipe, and taking on the journey with friends. Other healthy eating
habits include eating the rainbow, limiting sugary drinks, limiting salt intake, and limiting