Eye-Healthy Christmas Dinner: Is What You Eat Affecting Your Eyesight?

As the end of the year approaches, many healthy eating habits go out the window. From the endless string of holiday parties to the treats in the breakroom at work, it’s hard to say no to the things we would normally say no to in, say, January. And, this isn’t all bad. Food is meant to be enjoyed, and the holidays come but once a year. However, it is always good to consider nutrition when considering Christmas meal ideas. For example, is it possible to have an eye-healthy Christmas dinner?

In short, the answer is yes. Even though some of those Christmas treats aren’t so good for our waistlines, many are actually still good for our eyes. So, the news isn’t all bad – with these eye-healthy Christmas dinner ideas, you can feel a little less guilty at your next holiday gathering.

Eye-Healthy Christmas Dinner Ideas

No matter what kind of gathering you are headed to this year, here are some easy things to look for to make your plate an eye-healthy Christmas dinner.

Appetizers

When selecting appetizers, it’s no secret that raw veggies are probably the best choice for your eyes (and your overall health, too!). Most vegetable trays contain raw carrots and raw broccoli. Carrots contain beta-carotene, which is converted by the body into vitamin A. Broccoli is rich in vitamin E. Both of these vitamins are essential to building healthy vision.

Not the raw veggie type? Nuts are another great option! Peanuts and almonds are also full of vitamin E, while walnuts contain a healthy amount of omega-3.

You can also look out for olives, which are rich in vitamin A, or shrimp, which also contain a lot of omega-3. There are lots of easy, healthy Christmas foods you can include on your appetizer table this year.

Main Dish

Turkey is typically the star of many American Christmas dinner tables. And, as it turns out, it’s a great eye-healthy Christmas dinner option! This is because turkey is especially high in zinc. Zinc is important because it helps antioxidants reduce the number of free radicals, and it helps the body absorb vitamin A.

If you’re tired of turkey after Thanksgiving, you might consider serving salmon for your main dish, which is another great eye-healthy Christmas dinner idea because it is rich in omega-3.

And, if red meat is on the menu, that’s a great option, too. Red meat contains selenium, which helps your body absorb vitamin E. They are also rich in B vitamins. Really, you can’t go wrong when it comes to protein on Christmas. If you’re looking for some ideas about how to make these dishes, check out some healthy Christmas dinner recipes.

Side Dish

Side dishes are a great place to diversify the colors (and therefore the nutrients) on your plate. For example, sweet potatoes are an excellent choice since they contain vitamin A. Cranberries or cranberry-based dishes are also great for your vision, since cranberries contain vitamins C and E. And, if you’re looking for even more zinc, baked beans are a good choice.

Leafy green salads are also a wonderful addition to your holiday plate. This is because greens are full of lutein and zeaxanthin, which help reduce oxidative stress on the eyes.

If you’re looking for things to avoid for the sake of your eye health on Christmas Day, add pasta and white rice-based dishes. They, like rolls and bread, are full of carbohydrates which convert to sugar in the body. And, they really contain no vitamins or minerals to offset the sugar. So, while it’s not the end of the world if you eat them, they really don’t have much nutritional value.

Dessert

Dessert is one of the parts of the meal that many people look forward to. But the idea of an eye-healthy Christmas treat might seem like an oxymoron.  This is because cookies and cakes are typically high in sugar, which can result in damage to retinal blood vessels. So, if you want some added nutrition during your dessert course, be on the lookout for pumpkin-based dishes. Pumpkin contains vitamin A and antioxidants.

Beverages

It’s not just what you eat that can affect your eyesight. Don’t forget about eye-healthy Christmas drinks! Fruit juices are a good choice, especially orange or cranberry juice. For the adults, red wine is okay in moderation because red wine contains quercetin, which is an antioxidant.

Low-fat milk is another great option for the kids because it contains vitamin A. Soda, on the other hand, has no nutritional value (although it is a fun treat). You should be mindful of how much sugar your kids (or you!) consume, as it can damage the optic nerve by increasing your risk of diabetic retinopathy. One way to cut your soda consumption is to enjoy carbonated water with a squeeze of fresh lime juice. It contains no added sugar and actually hydrates your eyes during the dry winter months. Plus, it will satisfy your craving for carbonation.

Best Food for Your Eyes

Even though it’s the holiday season, you can still eat to take care of your health. We are all familiar with that lethargic feeling you get after eating a big meal of unhealthy things on the holidays. And, to some extent, that’s part of the fun. It’s not bad to indulge once in a while.

However, it is also possible to make sure you have an eye-healthy Christmas dinner. Being mindful of the nutritional profile of the items you choose can make a world of difference. Your future self will thank you, and your guests just might, too!

Or, consider combating poor eating habits this season by taking a supplement, like our Ocu-Plus Formula. It contains 17 vitamins, minerals and herbal supplements for healthy eyesight. Whatever you do, keep up the work you’ve been putting in all year to improve your vision. Then, on New Year’s Eve, include your vision health in your resolutions. Eating better and perhaps even adding in a supplement can set you up on your journey toward better vision for life.