After Stroke -- ASF Well-Life Presentation: Meal Planning

After Stroke — ASF Well-Life Presentation: Meal Planning

American Stroke Foundation·
Nutrition

Unlock the secrets to smarter meal planning! In this engaging presentation, we explore the many factors that influence our food choices and how to create a balanced, nutritious meal plan.

 

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This presentation will introduce 5 of my favorite balanced meals, why they are healthy options, and where you can find the ingredients at a store near you.

The USDA – My Plate and the dietary guidelines for Americans encourage eating a diet that consists of a variety of foods. This plate serves as a representation of their recommended food portions at each meal. The image on the right provides examples of foods from each category and lists examples of healthy fats and oils. Each of these food groups should be incorporated into your meals at home to eat a balanced diet.

Meal #1: Spaghetti

Meal Break-Down

  • Instead of regular spaghetti noodles, choosing whole wheat spaghetti noodles will provide twice as much fiber.
  • A lean ground beef or ground turkey will provide lots of protein for less calories because it is low in fat.
  • Parmesan cheese is a great source of protein, is lactose free, and a great source of calcium which promotes bone health.
  • Green beans are rich in folate and potassium which can help regulate your blood pressure.
  • Strawberries are rich in antioxidants, vitamin C, and fiber.

Meal #2: Burritos

Meal Break-Down

  •  Burritos can be a great way to eat a balanced meal. Lean ground beef or ground turkey provide lots of protein.
  • Black beans are high in fiber and rich in antioxidants.
  • Avocados are a great source of healthy fats that reduce inflammation in your heart and blood vessels. They also are high in fiber which promotes a healthy gut.
  • Lettuce, tomatoes, and onions are all great vegetable choices and are rich in various vitamins and minerals.
  • Adding a bit of shredded cheese is a source of protein and provides calcium and other nutrients.
  • Carb balance tortillas are high in fiber, low in carbohydrates, and don’t contain trans fats or cholesterol.
  • Mangoes are a tasty dessert that are rich in vitamins A and C which help build up our immune system and they even have carotenoids which promote skin health.

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Meal #3: Teriyaki Stir Fry

Meal Break-Down

  •  Chicken breast is low in fat and rich in vitamins like B6 while also providing lots of protein.
  • Brown rice contains more fiber, vitamins, and minerals than white rice. It also has a lower glycemic index which means that blood sugar levels don’t rise as quickly after eating it.
  • Broccoli, zucchini, carrots, and onions are all great sources of essential vitamins and minerals. You can eat almost as many vegetables as you want, and they’ll make you feel full while containing only a small number of calories.
  • Adding fried or scrambled eggs to your stir fry will provide protein, vitamins, minerals, amino acids, and healthy fats.
  • Having an orange for dessert will give your body vitamin C to promote your immune system, skin health, and blood pressure levels.

Meal #4: Chili

Meal Break-Down

  • Lean ground beef or ground turkey provide lots of protein.
  • Onions, jalapenos, garlic, bell peppers, diced and crushed tomatoes all add rich flavor to your chili while also providing essential vitamins and minerals.
  • Red kidney beans are a great option for chili because they are high in protein, fiber, vitamins, and minerals.
  • Adding a bit of shredded cheese is a source of protein and provides calcium and other nutrients.
  • Blueberries are a great source of fiber, vitamins, and antioxidants. They are great for your heart, brain, and skin!

 

Meal #5: Scrambled Egg Bowl

Meal Break-Down

  •  Eggs are a great source of protein and vitamin D that will help keep your bones, teeth, immune system, and muscles strong.
  • Having some diced potatoes in your bowl provides vitamin C, B6, and magnesium. The skins of the potatoes provide fiber, and potatoes can provide long-lasting energy.
  • Turkey sausage is a great alternative to traditional pork sausages because it is much lower in fat and calories while also providing more protein.
  • Adding a bit of shredded cheese is a source of protein and provides calcium and other nutrients.
  • Spinach promotes digestion, eye health, your immune system, heart health, bone health, brain health, and even contains antioxidants that can help fight off cancer causing free radicals.
  • Blackberries contain a high number of antioxidants and are a great fruit to help reduce inflammation.
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