Eat Right for Good Sight
By Erin Peisach, RD, LDN
ShopRite Retail Dietitian
Objectives
Learn about nutrients in the diet that
contribute to eye health.
Explore how to include more eye-healthy
foods into the diet.
Showcase the ideal meal plan to slow the
progression of eye diseases.
The Eye
Nutrients of Interest
Antioxidant vitamins:


Vitamin C
Vitamin E
Carotenoids


Beta-carotene
Lutein & Zeaxanthin
Zinc
Omega 3 fatty acids
Vitamin C
How does it help
How much do I need
What foods have it?
How to incorporate these foods into the
diet
Vitamin C
Antioxidant, water-soluble vitamin
Most concentrated in tissues of the eye
Helps promote healthy capillaries,
particularly ocular blood vessels
RDA: 90mg/day for males and 75mg/day
for females
American Optometric Association (AOA)
recommends 500mg/day for eye health
Best Foods for Vitamin C
Red bell peppers (1/2 cup = 95mg)
Green bell peppers (1/2 cup= 60mg)
Kiwi (1 medium = 64mg)
Broccoli (1/2 cup cooked= 51mg)
Brussels sprouts (1/2 cup cooked = 48mg)
Oranges (1 medium = 70mg)
Grapefruits (1/2 medium = 39mg)
Strawberries (1/2 cup sliced= 49mg)
Vitamin C Packed Smoothie
Ingredients:
1/2 cup frozen strawberries
1/2 cup 100% orange juice
1/2 cup ice cubes
1/2 teaspoon honey or agave
nectar
Directions:
1) Combine strawberries, orange
juice, ice, and honey in blender.
2) Blend until smooth.
Serves 1
Vitamin E
How does it help
How much do I need
What foods have it?
How to incorporate these foods into the
diet
Vitamin E
Antioxidant, fat-soluble vitamin
Promotes health of cell membranes and
DNA repair
RDA is 22.5IU/day or 15mg/day for both
males and females

Too much vitamin E from supplements can be
dangerous
AOA recommends 400IU/day for eye
health
Best Foods for Vitamin E
Almonds (butter) (1oz = 6.8mg)
Sunflower seeds (butter) (1oz = 7.5mg)
Wheat germ (1tbsp = 20mg)
Hazelnuts (1oz = 4.3mg)
Corn oil (1tbsp = 1.9mg)
Olive oil (1tbsp = 1.9mg)
Spinach (1/2 cup boiled = 1.9mg)
Peanuts (butter) (1oz = 2.2mg)
Vitamin E Packed Granola!
Ingredients::
3 cups old-fashioned rolled oats
1/2 cup almonds
1/2 cup sunflower seeds
1/4 cup sesame seeds
1 tablespoon wheat germ
1/4 teaspoon ground cinnamon
1/4 cup water
1/4 cup olive oil
1/2 cup honey
2 tablespoons light brown sugar
1/2 teaspoon pure vanilla extract
1 cup raisins (optional)
Directions:
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,
and salt.
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
together.
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.
5) Cool completely on a wire rack. Store in an airtight container in the refrigerator. It will
keep for several weeks.
Makes about 5 cups.
Beta-carotene
How does it help
How much do I need
What foods have it?
How to incorporate these foods into the
diet
Carotenoids (beta-carotene, lutein,
zeaxanthin)
Precursor to vitamin A (previtamin)
Antioxidant, fat-soluble vitamin
Internal sunglasses for the eyes, filter 40-90% of
blue light, prevents development of free radicals
Deposited in various tissues of the eye including
the macula, retina, and lens
Clears protein build up in lens
No RDA for lutein & zeaxanthin
RDA for vitamin A: 900mcg/day for males &
700mcg/day for females
Best Foods for Carotenoids
Sweet potatoes (1 whole = 1,403mcg)
Carrots (1/2 cup, raw = 4,599mcg)
Spinach (1/2 cup, frozen, boiled = 5,731mcg)
Broccoli (1/2 cup boiled = 601mcg)
Pumpkin pie (1 piece= 4,883mcg)
Black-eyed peas (1 cup boiled = 661mcg)
Red bell pepper (1/2 cup raw = 1,172mcg)
Apricots (10 halves, dried = 631mcg)
Lutein & Zeaxanthin
Antioxidants, carotenoids
Found in the lens of the eye
Keep the lens of the eye clear of protein buildup
Absorb harmful blue light waves
AOA recommends 10mg/day lutein and 2mg/day
zeaxanthin
Foods: cooked kale, cooked spinach, cooked
collards, cooked turnip greens, corn, green
beans
Vitamin A Packed Stew
Ingredients:
2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 pound kale, tough stems removed, leaves washed
well and shredded
3 medium sweet potatoes, peeled, cut into 1-in cubes
1 1/2 quarts low-sodium broth
1 1/2 teaspoons salt
1 cup canned unsweetened coconut milk
2 cup brown rice, cooked
Directions:
1) In a large saucepan, heat the oil over medium heat.
2) Add the onion and cook about 5 minutes.
3) 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.
4) Add the coconut milk and just heat through.
5) Put a mound of rice in the center of each bowl. Ladle the soup around the
rice.
Serves 4
Zinc
How does it help
How much do I need
What foods have it?
How to incorporate these foods into the
diet
Zinc
Essential trace mineral
Helps to bring vitamin A from liver to the retina to
produce melanin, a protective pigment in the
eyes
Deficiencies linked to impaired vision, poor night
vision, and cloudy cataracts
RDA is 11mg/day for males & 8mg/day for
females
AOA recommends 40-80mg/day for those
diagnosed as high risk for AMD

2mg/day copper as zinc supplements interfere with
copper absorption
Best Foods for Zinc
Oysters (3oz = 74mg)
Beef (chuck roast 3oz = 7mg)
Crab (Alaska king 3oz = 6.5mg)
Chicken (dark meat 3oz = 2.4mg)
Breakfast cereal fortified (3/4 cup = 3.8mg)
Starchy beans (canned ½ cup = 2.9mg)
Cashews (1oz = 1.6mg)
Yogurt (low fat 8oz = 1.7mg)
Almonds (1oz = 0.9mg)
Zinc Packed Beef Chili
Ingredients:
1 tbsp olive oil
1 1/2 pounds lean ground beef
1/2 cup chopped onion
1 envelope (1 3/4 ounces) chili seasoning mix
1/2 cup water
1 can (14.5 ounces) diced tomatoes, undrained
1 can (15 ounces) kidney beans, undrained
Directions:
1) Heat oil in a large, heavy skillet.
2) Cook ground beef and onions over medium heat until it is no longer
pink.
3) Stir in chili seasoning mix, then add remaining ingredients. Bring to
a boil. Reduce heat, cover, and simmer for 10 minutes.
Serves 6
Omega 3 fatty acids
How does it help
How much do I need
What foods have it?
How to incorporate these foods into the
diet
Omega 3 fatty acids
Essential fat
Support cardiovascular, reproductive,
immune, and nervous systems
Important for visual development and
retinal function
DHA helps protect light receptor cells in
the eye from damage by sunlight and free
radicals
Best Foods for Omega 3 Fats
Wild salmon (3oz = 1800mg)
Sardines (4oz in oil = 1800mg)
Anchovies (canned in oil 2oz = 900mg)
Mackerel (3oz = 1000mg)
Tuna (4oz canned in water = 300mg)
Cod (4oz = 200mg)
Omega 3 Packed Salmon
Ingredients:
1/2 cup whole-wheat panko breadcrumbs
1/2 cup crushed walnuts
1 pound wild salmon fillets
1/4 teaspoon sea salt
1/4 teaspoon freshly ground pepper
3 tablespoons fresh lemon juice
Directions:
1) Preheat oven to 425 degrees F.
2) In a small bowl, combine panko and walnuts; set aside.
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 the fillets, pressing to coat.
4) Place in oven and bake 15 minutes or until fish flakes easily with a
fork.
Serves 4
Poor Diet = Poor Eye Sight
Long term exposure to high sugar diet and
chronic elevation of blood glucose can
cause damage, oxidative stress, and
inflammation
Foods that cause
elevated blood
glucose:
Ideal Meal Plan
Supplements:



Daily multivitamin: avoid those with mega doses of any vitamins
or minerals
Omega 3 (fish oil): 1,000mg/day + vitamin E or added
antioxidant
Possible zinc supplement after consulting physician
Dark leafy greens: at least 1 cup daily
Orange/yellow/red fruits and veggies: at least 1 cup daily
Fatty fish: at least 2, 3oz servings per week
Unsalted nuts and seeds: at least ¼ cup per day
Always choose whole grain options and avoid processed
carbohydrates/flours
Choose at least 2 servings of low fat dairy daily
Ideal Meal Plan
Breakfast: 2 scrambled eggs with onion, red
bell pepper, and spinach + sweet potato hash
browns
Lunch: Turkey sandwich on whole wheat bread
with baby spinach, tomato, and hummus spread
+ baby carrots
Dinner: Grilled salmon + butternut squash soup
+ steamed broccoli
Snacks: cottage cheese with cantaloupe OR
strawberry smoothie OR almonds with apricots
OR sliced peppers and carrots with guacamole
Need more information?
Make an appointment with ShopRite of
Timonium’s Registered Dietitian:
Erin Peisach, RD, LDN


Call 410-560-7071
Email erin.peisach@wakefern.com