Dr Michael Duplessie MD- Eat Right for Your Sight

1. Eat Right for Your Sight
BY
DR MICHAEL DUPLESSIE MD
Dr Michael Duplessie MD

2. 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.
Dr Michael Duplessie MD

3. The Eye
Dr Michael Duplessie MD

4. Nutrients of Interest
 Antioxidant vitamins:
 Vitamin C
 Vitamin E
 Carotenoids
 Beta-carotene
 Lutein & Zeaxanthin
 Zinc
 Omega 3 fatty acids
Dr Michael Duplessie MD

5. Vitamin C
 How does it help
 How much do I need
 What foods have it?
 How to incorporate these foods into the diet
Dr Michael Duplessie MD

6. 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
Dr Michael Duplessie MD

7. 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)
Dr Michael Duplessie MD

8. 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
Dr Michael Duplessie MD

9. Vitamin E
 How does it help
 How much do I need
 What foods have it?
 How to incorporate these foods into the diet
Dr Michael Duplessie MD

10. 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
Dr Michael Duplessie MD

11. 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)
Dr Michael Duplessie MD

12. 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.
Dr Michael Duplessie MD

13. Beta-carotene
 How does it help
 How much do I need
 What foods have it?
 How to incorporate these foods into the diet
Dr Michael Duplessie MD

14. 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
Dr Michael Duplessie MD

15. 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)
Dr Michael Duplessie MD

16. 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
Dr Michael Duplessie MD

17. 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
Dr Michael Duplessie MD

18. Zinc
 How does it help
 How much do I need
 What foods have it?
 How to incorporate these foods into the diet
Dr Michael Duplessie MD

19. 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
Dr Michael Duplessie MD

20. 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)
Dr Michael Duplessie MD

21. 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
Dr Michael Duplessie MD

22. 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
Dr Michael Duplessie MD

23. 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
Dr Michael Duplessie MD

24. 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)
Dr Michael Duplessie MD

25. 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
Dr Michael Duplessie MD

26. 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:
Dr Michael Duplessie MD

27. 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
Dr Michael Duplessie MD

28. 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
Dr Michael Duplessie MD

29. Thanks You !!!!!
Dr Michael Duplessie MD
Dr Michael Duplessie MD