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July 18, 2018 • Healthy Eating & Nutrition

The Best Eating Strategies for Eye Health  

The following are the foods to either indulge in or stay away from if you want to keep your eyes healthy.

eye health


• As many fruits and veggies as possible—aim for 7 or more combined servings a day.
• Extra virgin olive oil as your oil of choice
• Regular consumption of oily fish—salmon, tuna, mackerel, sardines, and herring. Aim for 3 servings weekly.
• A generous handful (1oz.) of nuts daily
• Starchy carbohydrates with a low to moderate glycemic index—100% whole grains and beans/legumes.
• Regular consumption of vitamin E rich foods — nuts, seeds, spinach, wheat germ, wheat bran, whole soy foods.
• Regular consumption of foods rich in zinc — oysters, crab, turkey, fortified cereals, dark chocolate, nuts/seeds, and beans.



• The “Great White Hazards” — white flour products, white potatoes, white rice, sugar/sweets
• Saturated fats — fatty cuts of red meat, whole dairy products, and butter.
• Red meat (especially fatty cuts) — limit to 2 servings weekly. Avoid processed varieties and fatty cuts.
• Sugary beverages — soda, fruit drinks, sports drinks, vitamin water, etc.
• Trans fats — strictly avoid stick margarine, fried fast foods, processed foods containing partially hydrogenated oils, and shortening

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