Meal and Snack Ideas That Promote Good Vision

Did you know that March is both Save Your Vision Month and National Nutrition Month? The combination makes it a good time to talk about healthy foods that are not only good for your general health but also good for your eye and vision health.

The nutrients in healthy foods keep the eyes healthy and help to reduce the risk of some eye diseases such as age-related macular degeneration and cataracts. Eating a diet low in fat and rich in whole grains, fruits, fish, and vegetables is one way to help maintain healthy eyes and better vision.

Let’s look at some specific nutrients and how they can affect your eyes through the foods that you eat.

Vitamin A

It’s one of the best-known nutrients for healthy eyes. The retina, specifically, needs lots of vitamin A to help turn light rays into the images that you see. It also helps your eyes maintain the proper levels of moisture content to prevent dry eye and is essential for night vision.

The best sources of Vitamin A are:

• Sweet potatoes
• Carrots
• Cantaloupe
• Apricots and mangos
• Pistachios

Vitamin C and E

Vitamin C and E are antioxidants that help protect the body from damage caused by environmental factors like pollutants and ultraviolet rays as well as unhealthy habits like smoking and eating fried foods. Molecules that can damage and kill cells are called free radicals, and vitamin C helps damaged cells to repair and grow new tissue cells.

To get enough Vitamin C and E, think citrus fruits, colorful veggies, nuts and seeds, such as:

• Oranges, tangerines, grapefruit, and lemons
• Red bell peppers, carrots, tomatoes, peaches, avocados, and strawberries
• Almonds, walnuts, and sunflower seeds

Lutein, Zeaxanthin, and Zinc

Include lots of leafy green vegetables on your plate to protect the macula, that area of the eye that gives you the most detailed central vision and protects your eyes from damage caused by blue light.

• Kale and spinach
• Romaine lettuce, collards, turnip greens, broccoli, and peas
• Eggs

Zinc helps keep the retina healthy and may protect your eyes from the harmful UV rays of the sun while it supports the immune system. It is essential in producing melanin, the pigment that protects the eyes and keeps the retina healthy.

• Beans – Black-eyed peas, kidney and lima beans
• Oysters and red meat
• Poultry
• Fortified cereals

Omega-3 Fatty Acids

These molecules reduce inflammation – the culprit in most vascular disease. They also protect the eyes by improving blood flow to the eyes. Great sources include fatty fishes:

• Salmon
• Tuna
• Mackerel

16 Eye-Healthy Meal and Snack Ideas

Now that we have detailed the smart food choices for eye health, let’s put them together in some eye-healthy meals. Because who doesn’t love to eat something good during these blustery March days? Let’s eat!

Eye-healthy breakfast ideas:

1. Banana, Blueberry, and Pomegranate Smoothie
2. Kale and Spinach Omelette
3. Peanut Butter and High-Protein Waffles
4. Avocado Toast with Smoked Salmon

Let’s do lunch:

1. Arugula Salad with Apple, Cranberries & Pistachios
2. Vegetable Soup
3. Sesame Noodle Bowls

Pro-vision dinner delights:

1. Multi-grain Pasta with Kale and Cannellini Beans
2. Pistachio-Crusted Salmon with Kiwi Salsa
3. Tuna Salad with Red Onion, Avocado, and Cherry Tomatoes

Eye-healthy Snacks:

What do you do while you’re watching March Madness and the munchies hit? You need something yummy and healthy without processed snack food guilt. Try these eye-healthy options (and you’ll be able to see clearly what the referee missed):

1. Veggie tray – Pro Tip: Keep celery and carrots cut and ready to eat in the fridge, then just grab and dip in sour cream, yogurt, or your favorite salad dressing
2. Boiled eggs – Boil several at a time; keep in a tightly sealed container for a quick, satisfying snack
3. Roasted pumpkin seeds or almonds toasted with various seasonings – BBQ, Dill Pickle, Garlic Parmesan, Honey Cinnamon, Ranch or Buffalo
4. Fruit tray – Red or white grapes, blueberries, cranberries, citrus fruits, apples, and plums
5. Popcorn – Pop it fresh to avoid the processed butter and salt varieties
6. Dark Chocolate and dark chocolate covered almonds – what healthy snack could be better?

The philosophy of “Eat Well – See Well” is true: You are what you eat. If you focus on eating the right kinds of foods, you’ll be healthier and help preserve your good vision and quality of life!