Nutrition

Maintaining healthy diet habits after injury is very important.

General healthy eating strategies

• Eat 3 to 6 servings of whole-grain, high-fiber breads and cereals a day.
• Eat 5 to 9 servings of fruits and vegetables a day. Choose fruits and vegetables with a wide variety of colors including green, white, red, yellow, orange, and purple.
• Drink 5 to 8 glasses of water a day.
• Choose a diet low in saturated fat and moderate in total fat. Eat less animal fat. If you eat meat, eat white meat at least four times more often than red meat.
• Keep foods safe. Keep them cold or keep them hot. Wash hands and preparation surfaces often.
• If you’re trying to maintain or lose weight, eat smaller portions. Don’t upsize your meals at fast-food restaurants.
• Reduce the amount of sugar and other refined carbohydrates in your diet. Drink fewer high-sugar sodas and eat less white bread, junk food, and candy.
• Choose and prepare foods with less salt, especially if you have any heart problems or a family history of heart disease. The DASH eating plan can help. Visit the federal CDC website for more information about low-salt diets.
• When eating out:
  • Look up the menu and nutritional information before you go out to plan ahead.
  • Start off with a vegetable-based soup and/or salad. Request salad dressing on the side.
  • Choose: grilled, baked, broiled, roasted, braised options.
  • Consider skipping the bread, or eat just one piece.
  • Share a dish and/or split a meal.
  • Order water or unsweetened tea instead of sugary drinks such as soda.
  • Avoid cream-based, crispy, fried, and processed and fatty meats such as bacon, sausage, short ribs, etc. Avoid adding too much butter or salt to your food. Skip the all-you-can-eat buffets.
• For more tips on healthy eating, visit the federal Choose My Plate website.

Physical activity paired with nutrition

Daily exercise is very important.

• Ask your rehabilitation team for a home exercise program suitable for your needs after discharge.
• Your rehabilitation team can help you develop a schedule for your exercise program, set achievable goals and track your progress.
• Think about coming back for a tune-up with your rehabilitation team every six months to a year.

Weight

• Maintain a healthy weight.
• Your healthcare provider may calculate your body mass index (BMI), a measure of body mass based on your height and weight. A BMI of 25 to 30 means you are overweight, and a BMI over 30 is a sign of obesity.

It is helpful to create a healthy meal plan prior to going grocery shopping or to prepare for the week. When planning meals, consider these tips.

• Choose meals that you are comfortable and safe to prepare. Attention, memory, and multitasking can be affected by a mild brain injury and could pose a safety risk while working in the kitchen. Discuss kitchen safety with your occupational therapist or other healthcare provider.
• Choose meals that the preparation time works within your daily schedule.
• Start off simple if you are just getting back into meal planning for yourself.
• Choose easy meals with few ingredients and few steps.
• Create your grocery list after making your meal plan. See tips on grocery shopping.
• Think about what worked and did not work when making your meal plan for the following week.
• After completing your meal plan, check to see if your meals include a healthy balance of the food groups recommended above.