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Happy Tummy Expert

1 year ago

Dear Bablu Bora, Thank you for the question

Stroke is a neurological disorder characterized by blockage of blood vessels. Clots form in the brain and interrupt blood flow, clogging arteries and causing blood vessels to break, leading to bleeding.

Here are few Nutritional tips to manage stroke-

• Limit the consumption of high fat foods such as butter, cheese, red meat etc.
• Try switching from saturated fats and trans fats as they may increase the risk of stroke, choose MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for health.
• Foods sources containing Vitamin A, carotenoids and vitamin E are good sources of antioxidants that may help lower the risk of stroke & cardiovascular disease.
• Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.
• The DASH (Dietary approach to stop hypertension) aids in blood pressure management and may reduce risk of stroke. DASH emphasizes on a diet rich in fruits, vegetables, low-fat dairy products, inclusion of lean meat such as chicken or fish etc., reduced saturated and total fat and reduced sodium intake.
• As per research potassium intake may reduce the risk of stroke. High potassium foods such as dried fruits, spinach, potatoes, tomatoes, broccoli, beets, carrots, and squash. kiwis, mangoes, oranges, bananas, and cantaloupe.
• If there is difficulty in swallowing food then soft, bland  & easily digestible diet is recommended.

For general wellbeing, consume a balanced diet which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and for women, the RDA for protein requirement is 46g/d and for fiber it is 25g/d..

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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