Eat Right for Good SightEat Right for Good Sight

By Erin Peisach, RD, LDNBy Erin Peisach, RD, LDN

ShopRite Retail DietitianShopRite Retail Dietitian

ObjectivesObjectives

Learn about nutrients in the diet that Learn about nutrients in the diet that contribute to eye health.contribute to eye health.

Explore how to include more eye-healthy Explore how to include more eye-healthy foods into the diet.foods into the diet.

Showcase the ideal meal plan to slow the Showcase the ideal meal plan to slow the progression of eye diseases.progression of eye diseases.

The EyeThe Eye

Nutrients of InterestNutrients of Interest

Antioxidant vitamins:Antioxidant vitamins: Vitamin CVitamin C Vitamin EVitamin E

CarotenoidsCarotenoids Beta-caroteneBeta-carotene Lutein & ZeaxanthinLutein & Zeaxanthin

ZincZinc

Omega 3 fatty acidsOmega 3 fatty acids

Vitamin CVitamin C

How does it helpHow does it help

How much do I needHow much do I need

What foods have it?What foods have it?

How to incorporate these foods into the How to incorporate these foods into the dietdiet

Vitamin CVitamin C

Antioxidant, water-soluble vitaminAntioxidant, water-soluble vitamin

Most concentrated in tissues of the eyeMost concentrated in tissues of the eye

Helps promote healthy capillaries, Helps promote healthy capillaries, particularly ocular blood vesselsparticularly ocular blood vessels

RDA: 90mg/day for males and 75mg/day RDA: 90mg/day for males and 75mg/day for femalesfor females

American Optometric Association (AOA) American Optometric Association (AOA) recommends 500mg/day for eye healthrecommends 500mg/day for eye health

Best Foods for Vitamin CBest Foods for Vitamin C

Red bell peppers (1/2 cup = 95mg)Red bell peppers (1/2 cup = 95mg)Green bell peppers (1/2 cup= 60mg)Green bell peppers (1/2 cup= 60mg)Kiwi (1 medium = 64mg)Kiwi (1 medium = 64mg)Broccoli (1/2 cup cooked= 51mg)Broccoli (1/2 cup cooked= 51mg)Brussels sprouts (1/2 cup cooked = 48mg)Brussels sprouts (1/2 cup cooked = 48mg)Oranges (1 medium = 70mg)Oranges (1 medium = 70mg)Grapefruits (1/2 medium = 39mg)Grapefruits (1/2 medium = 39mg)Strawberries (1/2 cup sliced= 49mg)Strawberries (1/2 cup sliced= 49mg)

Vitamin C Packed SmoothieVitamin C Packed Smoothie

Ingredients: Ingredients: 1/2 cup frozen strawberries 1/2 cup frozen strawberries 1/2 cup 100% orange juice 1/2 cup 100% orange juice 1/2 cup ice cubes 1/2 cup ice cubes 1/2 teaspoon honey or agave 1/2 teaspoon honey or agave nectar nectar

Directions:Directions:1) Combine strawberries, orange 1) Combine strawberries, orange

juice, ice, and honey in blender. juice, ice, and honey in blender. 2) Blend until smooth.2) Blend until smooth.Serves 1Serves 1

Vitamin EVitamin E

How does it helpHow does it help

How much do I needHow much do I need

What foods have it?What foods have it?

How to incorporate these foods into the How to incorporate these foods into the dietdiet

Vitamin EVitamin E

Antioxidant, fat-soluble vitaminAntioxidant, fat-soluble vitaminPromotes health of cell membranes and Promotes health of cell membranes and DNA repairDNA repairRDA is 22.5IU/day or 15mg/day for both RDA is 22.5IU/day or 15mg/day for both males and femalesmales and females Too much vitamin E from supplements can be Too much vitamin E from supplements can be

dangerousdangerous

AOA recommends 400IU/day for eye AOA recommends 400IU/day for eye healthhealth

Best Foods for Vitamin EBest Foods for Vitamin E

Almonds (butter) (1oz = 6.8mg)Almonds (butter) (1oz = 6.8mg)Sunflower seeds (butter) (1oz = 7.5mg)Sunflower seeds (butter) (1oz = 7.5mg)Wheat germ (1tbsp = 20mg)Wheat germ (1tbsp = 20mg)Hazelnuts (1oz = 4.3mg)Hazelnuts (1oz = 4.3mg)Corn oil (1tbsp = 1.9mg)Corn oil (1tbsp = 1.9mg)Olive oil (1tbsp = 1.9mg)Olive oil (1tbsp = 1.9mg)Spinach (1/2 cup boiled = 1.9mg)Spinach (1/2 cup boiled = 1.9mg)Peanuts (butter) (1oz = 2.2mg)Peanuts (butter) (1oz = 2.2mg)

Vitamin E Packed Granola!Vitamin E Packed Granola!Ingredients::Ingredients::

3 cups old-fashioned rolled oats3 cups old-fashioned rolled oats1/2 cup almonds1/2 cup almonds1/2 cup sunflower seeds1/2 cup sunflower seeds1/4 cup sesame seeds1/4 cup sesame seeds1 tablespoon wheat germ 1 tablespoon wheat germ 1/4 teaspoon ground cinnamon1/4 teaspoon ground cinnamon1/4 cup water1/4 cup water1/4 cup olive oil1/4 cup olive oil1/2 cup honey1/2 cup honey2 tablespoons light brown sugar2 tablespoons light brown sugar1/2 teaspoon pure vanilla extract1/2 teaspoon pure vanilla extract1 cup raisins (optional) 1 cup raisins (optional)

Directions: Directions: 1) Preheat oven to 325 degrees F. Line baking sheet with parchment paper.1) Preheat oven to 325 degrees F. Line baking sheet with parchment paper.2) In a large bowl combine the rolled oats, nuts, seeds, wheat germ, ground cinnamon, 2) In a large bowl combine the rolled oats, nuts, seeds, wheat germ, ground cinnamon,

and salt. and salt. 3) In a small saucepan, stirring constantly, bring just to a boil the water, oil, honey, 3) In a small saucepan, stirring constantly, bring just to a boil the water, oil, honey,

brown sugar, and vanilla extract. Pour this mixture over the dry ingredients and toss brown sugar, and vanilla extract. Pour this mixture over the dry ingredients and toss together.together.

4) Spread onto the prepared baking sheet and bake for about 25 - 40 minutes or until 4) Spread onto the prepared baking sheet and bake for about 25 - 40 minutes or until golden brown, stirring occasionally so the mixture browns evenly. golden brown, stirring occasionally so the mixture browns evenly.

5) Cool completely on a wire rack. Store in an airtight container in the refrigerator. It will 5) Cool completely on a wire rack. Store in an airtight container in the refrigerator. It will keep for several weeks.keep for several weeks.

Makes about 5 cups.Makes about 5 cups.

Beta-caroteneBeta-carotene

How does it helpHow does it help

How much do I needHow much do I need

What foods have it?What foods have it?

How to incorporate these foods into the How to incorporate these foods into the dietdiet

Carotenoids (beta-carotene, lutein, Carotenoids (beta-carotene, lutein, zeaxanthin)zeaxanthin)

Precursor to vitamin A (previtamin)Precursor to vitamin A (previtamin)Antioxidant, fat-soluble vitaminAntioxidant, fat-soluble vitaminInternal sunglasses for the eyes, filter 40-90% of Internal sunglasses for the eyes, filter 40-90% of blue light, prevents development of free radicalsblue light, prevents development of free radicalsDeposited in various tissues of the eye including Deposited in various tissues of the eye including the macula, retina, and lensthe macula, retina, and lensClears protein build up in lensClears protein build up in lensNo RDA for lutein & zeaxanthinNo RDA for lutein & zeaxanthinRDA for vitamin A: 900mcg/day for males & RDA for vitamin A: 900mcg/day for males & 700mcg/day for females700mcg/day for females

Best Foods for CarotenoidsBest Foods for Carotenoids

Sweet potatoes (1 whole = 1,403mcg)Sweet potatoes (1 whole = 1,403mcg)

Carrots (1/2 cup, raw = 4,599mcg)Carrots (1/2 cup, raw = 4,599mcg)

Spinach (1/2 cup, frozen, boiled = 5,731mcg)Spinach (1/2 cup, frozen, boiled = 5,731mcg)

Broccoli (1/2 cup boiled = 601mcg)Broccoli (1/2 cup boiled = 601mcg)

Pumpkin pie (1 piece= 4,883mcg)Pumpkin pie (1 piece= 4,883mcg)

Black-eyed peas (1 cup boiled = 661mcg)Black-eyed peas (1 cup boiled = 661mcg)

Red bell pepper (1/2 cup raw = 1,172mcg)Red bell pepper (1/2 cup raw = 1,172mcg)

Apricots (10 halves, dried = 631mcg)Apricots (10 halves, dried = 631mcg)

Lutein & ZeaxanthinLutein & Zeaxanthin

Antioxidants, carotenoidsAntioxidants, carotenoids

Found in the lens of the eyeFound in the lens of the eye

Keep the lens of the eye clear of protein buildupKeep the lens of the eye clear of protein buildup

Absorb harmful blue light wavesAbsorb harmful blue light waves

AOA recommends 10mg/day lutein and 2mg/day AOA recommends 10mg/day lutein and 2mg/day zeaxanthinzeaxanthin

Foods: cooked kale, cooked spinach, cooked Foods: cooked kale, cooked spinach, cooked collards, cooked turnip greens, corn, green collards, cooked turnip greens, corn, green beansbeans

Vitamin A Packed StewVitamin A Packed StewIngredients:Ingredients:

2 tablespoons olive oil2 tablespoons olive oil1 onion, chopped1 onion, chopped2 cloves garlic, minced2 cloves garlic, minced1 pound kale, tough stems removed, leaves washed1 pound kale, tough stems removed, leaves washed

well and shreddedwell and shredded3 medium sweet potatoes, peeled, cut into 1-in cubes3 medium sweet potatoes, peeled, cut into 1-in cubes1 1/2 quarts low-sodium broth 1 1/2 quarts low-sodium broth 1 1/2 teaspoons salt1 1/2 teaspoons salt1 cup canned unsweetened coconut milk1 cup canned unsweetened coconut milk2 cup brown rice, cooked 2 cup brown rice, cooked

Directions: Directions: 1)1) In a large saucepan, heat the oil over medium heat. In a large saucepan, heat the oil over medium heat. 2)2) Add the onion and cook about 5 minutes. Add the onion and cook about 5 minutes. 3)3) Stir in the garlic, kale, sweet potatoes, broth, and salt and bring to a boil. Stir in the garlic, kale, sweet potatoes, broth, and salt and bring to a boil.

Reduce the heat and simmer, partially covered, about 20 minutes. Reduce the heat and simmer, partially covered, about 20 minutes. 4)4) Add the coconut milk and just heat through.Add the coconut milk and just heat through.5)5) Put a mound of rice in the center of each bowl. Ladle the soup around the Put a mound of rice in the center of each bowl. Ladle the soup around the

rice. rice. Serves 4Serves 4

ZincZinc

How does it helpHow does it help

How much do I needHow much do I need

What foods have it?What foods have it?

How to incorporate these foods into the How to incorporate these foods into the dietdiet

ZincZinc

Essential trace mineralEssential trace mineralHelps to bring vitamin A from liver to the retina to Helps to bring vitamin A from liver to the retina to produce melanin, a protective pigment in the produce melanin, a protective pigment in the eyeseyesDeficiencies linked to impaired vision, poor night Deficiencies linked to impaired vision, poor night vision, and cloudy cataractsvision, and cloudy cataractsRDA is 11mg/day for males & 8mg/day for RDA is 11mg/day for males & 8mg/day for femalesfemalesAOA recommends 40-80mg/day for those AOA recommends 40-80mg/day for those diagnosed as high risk for AMDdiagnosed as high risk for AMD 2mg/day copper as zinc supplements interfere with 2mg/day copper as zinc supplements interfere with

copper absorptioncopper absorption

Best Foods for ZincBest Foods for Zinc

Oysters (3oz = 74mg)Oysters (3oz = 74mg)Beef (chuck roast 3oz = 7mg)Beef (chuck roast 3oz = 7mg)Crab (Alaska king 3oz = 6.5mg)Crab (Alaska king 3oz = 6.5mg)Chicken (dark meat 3oz = 2.4mg)Chicken (dark meat 3oz = 2.4mg)Breakfast cereal fortified (3/4 cup = 3.8mg)Breakfast cereal fortified (3/4 cup = 3.8mg)Starchy beans (canned ½ cup = 2.9mg)Starchy beans (canned ½ cup = 2.9mg)Cashews (1oz = 1.6mg)Cashews (1oz = 1.6mg)Yogurt (low fat 8oz = 1.7mg) Yogurt (low fat 8oz = 1.7mg) Almonds (1oz = 0.9mg)Almonds (1oz = 0.9mg)

Zinc Packed Beef ChiliZinc Packed Beef Chili

Ingredients:Ingredients:1 tbsp olive oil1 tbsp olive oil1 1/2 pounds lean ground beef1 1/2 pounds lean ground beef1/2 cup chopped onion1/2 cup chopped onion1 envelope (1 3/4 ounces) chili seasoning mix1 envelope (1 3/4 ounces) chili seasoning mix1/2 cup water1/2 cup water1 can (14.5 ounces) diced tomatoes, undrained1 can (14.5 ounces) diced tomatoes, undrained1 can (15 ounces) kidney beans, undrained 1 can (15 ounces) kidney beans, undrained

Directions: Directions: 1)1) Heat oil in a large, heavy skillet. Heat oil in a large, heavy skillet. 2)2) Cook ground beef and onions over medium heat until it is no longer Cook ground beef and onions over medium heat until it is no longer

pink. pink. 3)3) Stir in chili seasoning mix, then add remaining ingredients. Bring to Stir in chili seasoning mix, then add remaining ingredients. Bring to

a boil. Reduce heat, cover, and simmer for 10 minutes. a boil. Reduce heat, cover, and simmer for 10 minutes. Serves 6Serves 6

Omega 3 fatty acidsOmega 3 fatty acids

How does it helpHow does it help

How much do I needHow much do I need

What foods have it?What foods have it?

How to incorporate these foods into the How to incorporate these foods into the dietdiet

Omega 3 fatty acidsOmega 3 fatty acids

Essential fatEssential fat

Support cardiovascular, reproductive, Support cardiovascular, reproductive, immune, and nervous systemsimmune, and nervous systems

Important for visual development and Important for visual development and retinal functionretinal function

DHA helps protect light receptor cells in DHA helps protect light receptor cells in the eye from damage by sunlight and free the eye from damage by sunlight and free radicals radicals

Best Foods for Omega 3 FatsBest Foods for Omega 3 Fats

Wild salmon (3oz = 1800mg)Wild salmon (3oz = 1800mg)

Sardines (4oz in oil = 1800mg)Sardines (4oz in oil = 1800mg)

Anchovies (canned in oil 2oz = 900mg)Anchovies (canned in oil 2oz = 900mg)

Mackerel (3oz = 1000mg)Mackerel (3oz = 1000mg)

Tuna (4oz canned in water = 300mg)Tuna (4oz canned in water = 300mg)

Cod (4oz = 200mg)Cod (4oz = 200mg)

Omega 3 Packed SalmonOmega 3 Packed Salmon

Ingredients:Ingredients:1/2 cup whole-wheat panko breadcrumbs1/2 cup whole-wheat panko breadcrumbs1/2 cup crushed walnuts1/2 cup crushed walnuts1 pound wild salmon fillets1 pound wild salmon fillets1/4 teaspoon sea salt1/4 teaspoon sea salt1/4 teaspoon freshly ground pepper1/4 teaspoon freshly ground pepper3 tablespoons fresh lemon juice 3 tablespoons fresh lemon juice

Directions:Directions:1)1) Preheat oven to 425 degrees F. Preheat oven to 425 degrees F. 2)2) In a small bowl, combine panko and walnuts; set aside.In a small bowl, combine panko and walnuts; set aside.3) Place salmon fillets in a large baking dish. Sprinkle with salt and 3) Place salmon fillets in a large baking dish. Sprinkle with salt and

pepper; drizzle with lemon juice. Sprinkle panko mixture on the top of pepper; drizzle with lemon juice. Sprinkle panko mixture on the top of the fillets, pressing to coat. the fillets, pressing to coat.

4) Place in oven and bake 15 minutes or until fish flakes easily with a 4) Place in oven and bake 15 minutes or until fish flakes easily with a fork.fork.

Serves 4Serves 4

Poor Diet = Poor Eye SightPoor Diet = Poor Eye SightLong term exposure to high sugar diet and Long term exposure to high sugar diet and chronic elevation of blood glucose can chronic elevation of blood glucose can cause damage, oxidative stress, and cause damage, oxidative stress, and inflammationinflammation

Foods that cause Foods that cause

elevated blood elevated blood

glucose:glucose:

Ideal Meal PlanIdeal Meal Plan

Supplements:Supplements: Daily multivitamin: avoid those with mega doses of any vitamins Daily multivitamin: avoid those with mega doses of any vitamins

or mineralsor minerals Omega 3 (fish oil): 1,000mg/day + vitamin E or added Omega 3 (fish oil): 1,000mg/day + vitamin E or added

antioxidantantioxidant Possible zinc supplement after consulting physician Possible zinc supplement after consulting physician

Dark leafy greens: at least 1 cup dailyDark leafy greens: at least 1 cup dailyOrange/yellow/red fruits and veggies: at least 1 cup dailyOrange/yellow/red fruits and veggies: at least 1 cup dailyFatty fish: at least 2, 3oz servings per weekFatty fish: at least 2, 3oz servings per weekUnsalted nuts and seeds: at least ¼ cup per dayUnsalted nuts and seeds: at least ¼ cup per dayAlways choose whole grain options and avoid processed Always choose whole grain options and avoid processed carbohydrates/flourscarbohydrates/floursChoose at least 2 servings of low fat dairy dailyChoose at least 2 servings of low fat dairy daily

Ideal Meal PlanIdeal Meal Plan

Breakfast:Breakfast: 2 scrambled eggs with onion, red 2 scrambled eggs with onion, red bell pepper, and spinach + sweet potato hash bell pepper, and spinach + sweet potato hash brownsbrownsLunch:Lunch: Turkey sandwich on whole wheat bread Turkey sandwich on whole wheat bread with baby spinach, tomato, and hummus spread with baby spinach, tomato, and hummus spread + baby carrots + baby carrots Dinner:Dinner: Grilled salmon + butternut squash soup Grilled salmon + butternut squash soup + steamed broccoli+ steamed broccoliSnacks:Snacks: cottage cheese with cantaloupe OR cottage cheese with cantaloupe OR strawberry smoothie OR almonds with apricots strawberry smoothie OR almonds with apricots OR sliced peppers and carrots with guacamoleOR sliced peppers and carrots with guacamole

Need more information?Need more information?

Make an appointment with ShopRite of Make an appointment with ShopRite of Timonium’s Registered Dietitian:Timonium’s Registered Dietitian:

Erin Peisach, RD, LDNErin Peisach, RD, LDN Call 410-560-7071Call 410-560-7071 Email Email erin.peisach@wakefern.comerin.peisach@wakefern.com