Healthy Foods and Recipes
For the Holidays — and Your Eyes
When it comes to the holiday season, one thing on everyone’s mind is the food! We all have our favorite holiday recipes, but are you considering healthy holiday alternatives? Our team at Visionworks is here to help deliver some holiday cheer and healthy holiday choices that are good for your eyes and your jolly spirit. You may be surprised to see that some of your classic favorites made the nice list!
What are the Best Foods for Healthy Eyes?
The best foods for eye health are those rich in nutrients like zinc, vitamin C, vitamin E, antioxidants, and especially beta carotene. Foods like carrots, sweet potatoes, citrus fruits, leafy greens, and lean proteins all make the list. One study found that foods like these could help reduce eye health risks as much as 25 percent! You indeed are what you eat, so you better be checking that grocery list twice!
Healthy Holiday Foods That are Already Good for Your Eyes
When it comes to making healthy holiday food choices, many people are scared they are going to have to make big sacrifices and cut out their favorite holiday recipes. However, that is not the case and often there is no need to sacrifice at all! Here are some classic holiday foods that are good for your eye health.
Turkey
The main staple of a holiday table is often turkey and it is here to stay. Turkey and other lean proteins are naturally high in zinc, which is a very important nutrient for retina health. Foods high in zinc can help reduce the risk of cataracts and macular degeneration. Plus, they can help improve night vision, a necessity for viewing holiday lights.
Carrots
You’ve heard this one before and that’s because it’s true. Carrots are good for your eye health. They are rich in beta carotene, which the body turns into vitamin A and the retina uses to better absorb light through the eye. They’re also a great holiday side dish. We recommend roasting them in the oven with a honey or maple drizzle.
Sweet Potatoes
Sweet potatoes are another healthy holiday food. They are rich in beta carotene and are also packed with vitamin C, vitamin E, and antioxidants. Feel free to serve up that famous sweet potato casserole this season or opt for a healthier holiday recipe by baking them with an olive oil drizzle and a sprinkle of sea salt.
Broccoli
Broccoli falls into the leafy green category and provides nutrients like zinc, vitamin E, antioxidants, and carotenoids like lutein and zeaxanthin. This powerful veggie can help reduce eye health risks as well as aid in relieving tired and light-sensitive eyes. It looks like a cheesy broccoli casserole can find its place at a healthy holiday table after all (just go light on the cheese).
New Healthy Holiday Recipes to Add to Your Feast
We told you we’d be able to save some holiday classics, but there is also room at the table to add in new healthy holiday recipes. Here are some easy ones that could become new healthy holiday favorites.
Leafy Salad
Leafy salads not only make great first courses, but they are also great foods for eye health. Greens like kale, spinach, arugula, and romaine are packed with vitamin C, vitamin E, and carotenoids. Greens can help your eyes absorb light and reduce risks for eye diseases. Plus, they’re tasty!
Mix an easy salad of kale, spinach, and romaine and add walnuts, dried cranberries, feta, and a light balsamic vinaigrette for some festive holiday flavors and even more nutrients. Your holiday guests will love this simple and quick recipe.
Mashed Cauliflower
Mashed potatoes are often seen as a holiday staple, but mashed cauliflower is becoming a popular side substitution. Cauliflower contains vitamin C and antioxidants that help with proper eye development and health. Here is an easy recipe to get you started on the mashed cauliflower trend.
- 1 cauliflower
- 4 tablespoons unsalted butter
- 3 tablespoons cream cheese
- 3 cloves garlic
- dash of salt and pepper
Ingredients
- Boil your cauliflower in water for 10 to 15 minutes or until tender.
- Remove from the pot and set aside.
- Saute butter and diced garlic in the original pot for 1 to 2 minutes.
- Blend cauliflower in a food processor until a smooth texture is reached.
- Add blended cauliflower to the pot, stir in cream cheese, and season.
Instructions
Substitute Healthy Holiday Treats for Unhealthy Sweets
Some holiday favorites are just too high in sugar to get a seat at the healthy table. Sugary treats can lead to macular degeneration as well as eye diseases related to diabetes. We have two healthy holiday recipe alternatives that are both good for your eye health and perfect substitutes for high sugar desserts
Seasonal Fruit Salad
No one likes fruit cake anyway, right? We are replacing this sugar bomb dessert with a fresh seasonal fruit salad. Fruits are high in vitamin C and antioxidants, which can help protect the corneas and reduce the risks of cataracts and macular degeneration. There are also plenty of in-season winter fruits to make a delicious fruit salad dessert!
We recommend combining mandarins or orange slices, apples, pears, kiwis, and pomegranate seeds. Drizzle with a dressing of honey and lemon juice to wow your guests.
Sweet Roasted Pumpkin
Pumpkin is a holiday dessert staple, and this gourd is packed with beta carotene just like carrots. However, pumpkin pie and pumpkin spice treats typically have more sugar and cinnamon than actual pumpkin. We have a fun healthy recipe to get the pumpkin fix we all love. Here is our recipe for sweet roasted pumpkin. It’s not much different than baking potatoes!
- 1 Pumpkin
- Cinnamon Sugar
- Butter
- Honey
Ingredients
- Preheat oven to 400 degrees Fahrenheit.
- Prepare pumpkin by cutting in half, removing seeds, and slicing into chunks with the rind on.
- Add butter pats, cinnamon sugar, and honey drizzle to taste.
- Roast for 40 minutes, checking regularly.
- Serve warm.
Instructions
While you’re in the holiday rush, make sure you don't forget to use your vision benefits, FSA, or HSA before the end of the year! Visionworks makes it easy to make your appointment online.
Our Visionworks team wishes you a happy holiday season!
Information received through Visionworks® content is for informational purposes only and does not constitute medical advice, medical recommendations, diagnosis, or treatment. Always seek the advice of your eye doctor, physician, or other qualified health provider with any questions you may have regarding a medical condition.
Claims regarding blue light efficiency are supported by manufacturer-provided test results.
