•Dr Priscilia Imade
Make it colorful: Create meals that include a variety of colorful fruits and vegetables. This not only makes the meal more appealing but also ensures a range of nutrients. Example: A rainbow salad with spinach, carrots, bell peppers, blueberries, and corn.
Smoothies and juices: Blend fruits and vegetables into delicious smoothies or juices to provide a nutrient-packed snack or breakfast. Example: A smoothie with spinach, banana, orange juice, and chia seeds.
Healthy snacks: Replace processed snacks with healthier options that are rich in eye-friendly nutrients. Example: Carrot sticks, apples, banana or a handful of almonds.
Include fish: Incorporate fatty fish into meals at least twice a week to provide omega-3 fatty acids. Example: Baked salmon with a side of steamed broccoli and sweet potatoes.
Eggs for breakfast: Eggs are a versatile and nutrient-rich option that can be included in breakfast. Example: Scrambled eggs with spinach and tomatoes.
Fortified foods: Look for foods that are fortified with essential vitamins and minerals, such as milk fortified with vitamin D and omega-3 enriched eggs.
Cook together: Involve your children in meal preparation to teach them about the importance of healthy eating and make them more likely to enjoy nutritious foods.
Proper nutrition is a cornerstone of eye health, especially for growing children.
Emphasising a balanced diet rich in vitamins A, C, E, omega-3 fatty acids, zinc, lutein, and Zeaxanthin can provide the nutrients needed for clear vision and healthy eyes.
*Dr Priscilia Imade is CEO, Modern Eye Clinic, Lagos. E-mail: moderneyecliniclagos@gmail.com Another edition of the column returns on Monday in The Frontier.
