Nutrition and Eating Habits

What we eat directly affects our energy level. Incorporating a healthy diet into our regular daily routine not only enhances recovery, but it also could prevent another stroke. Take the Food Quiz at the bottom of this page and explore information on healthy nutrition after a stroke. 

Video source: Stroke Foundation

What does a healthy diet look like?

Vegetables: About 30% of your plate should be vegetables. Frozen and canned produce are lower cost than fresh produce.

Grains: About 30% of your plate should be made up of brown rice, whole wheat pasta, oatmeal, whole wheat bread, polenta, or quinoa.

Fruits: About 10% of your plate should be fresh fruit, frozen fruit, or canned fruit without added sugar.

Protein: About 20% of your plate should be protein. Try to eat fish 3 times a week (salmon, trout, tuna).  Tofu and tempeh are healthy proteins.

Dairy: Small amounts of dairy such as milk, yogurt, and cheese can be added.

Processed foods: As much as possible, eat natural , non-processed foods. Processed foods contain high amounts of salt and sugar as well as other chemicals. 


Food Quiz

1. Rate cooking oils in order from the most healthy to the least healthy:

  • Canola oil, olive oil, avocado oil, palm oil, vegetable oil.

2. Which cereal provides the most dietary fiber per serving:

  • Grape nuts, Cheerios, Rice Chex

3. Which drink has the least sugar? Fruit punch, Snapple iced tea drink, or Coke/Pepsi?

4. What are the main differences between chunk light tuna and solid white tuna?

5. List 5 healthy snack foods from your cupboard/refrigerator.

6. List 5 unhealthy snack foods from your cupboard/refrigerator.