Eat Smart

A senior woman is smiling while eating a balanced meal.

 
Eating well can help reduce your risk of having a stroke or prevent a second one. As you make daily food choices, base them on these American Heart Association recommendations.

Fruits and Vegetables

Multi-colored fresh fruits and vegetables

Here are some examples of a serving of fruits and vegetables:

  • One medium fruit = about the size of your fist
  • ½ cup of fresh, frozen or canned fruits and vegetables
  • ¼ cup of dried fruit
  • ¼ cup of 100% fruit juice
  • ½ cup of vegetable juice
     

Whole Grains

A tuna wrap with avocado is sliced in half and arranged on a plate.

Here are some examples of a serving of whole grains:

  • 1 slice whole-grain bread (such as 100% whole-wheat bread)
  • 1 cup ready-to-eat, whole-grain cereal
  • ½ cup cooked whole-grain cereal (such as oatmeal), brown rice or whole-wheat pasta
  • 5 whole-grain crackers
  • 3 cups unsalted, air-popped popcorn
  • 1 6-inch whole-wheat tortilla
     

Protein

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Here are some examples of a serving of protein:

  • Piece of meat or fish about the size of a deck of cards
  • Small chicken drumstick or thigh
  • 2 thin slices of lean roast beef (each slice 3" x 3" x 1/4")
  • ½ cup of legumes (such as lentils, beans and chickpeas)
  • A small handful of nuts (such as almonds, walnuts and pistachios)
  • Fat-free or low-fat milk or yogurt
  • Fat-free or low-fat cheeses (such as Swiss or Cheddar)

How to eat smart using a nutrition label

The Nutrition Facts label can help you make healthier choices. Here’s what you should be looking for.
Eat Smart with Nutrition Labels Infographic

1

Start with serving information.

This will tell you the size of a single serving and how many servings are in the package.

2

Check total calories.

Do the math to know how many calories you’re getting if you eat the whole package.

3

Limit certain nutrients.

Compare labels when possible and choose options with lower amounts of added sugars, sodium, saturated fat and trans fat.

4

Get enough of beneficial nutrients.

Eat foods with nutrients your body needs, such as calcium, dietary fiber, iron, potassium and vitamin D.

5

Look for % Daily Value.

The % Daily Value (DV) tells you the percentage of each nutrient in a single serving in terms of the daily recommended amount.

More things to consider:

  • When cooking, use healthy oils, such as olive or canola.
  • Minimize intake of processed foods.
  • Minimize intake of added sugars.
  • Emphasize foods prepared with little or no salt.
  • Limit alcohol intake, if any.

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