Eye health should begin at a young age and what better way to do this than to entice your child to eat nutrient packed lunch box snacks. Children can be fussy eaters, no matter what their age group, so try and jazz up their snacks to make them look forward to opening their lunch box. Children always check out each other’s lunches at school, so make sure your child has something the other children will want! Eye care from a young age will help prevent vision loss, age related muscular degeneration in later life and will keep young eyes strong and sparkling. School age children have to contend with a lot of visual activities and homework. A diet full of eye food nutrients will help prevent eye fatigue as well.
Carrot & Zucchini Sticks
Slice carrots, zucchinis and capsicums into dipping sticks and make a healthy dip to accompany these sticks. These veges are oozing vitamins A & C.
Orange coloured fruits such as rockmelons and apricots contain beta carotene and Vitamin A which are essential for healthy vision. Blueberries are also known to help prevent eye fatigue and improve night vision. Blueberries contain lutein and zinc. Strawberries are full of vitamin C. Give a different piece of fruit as a snack each day or make up a fruit salad. Use some of these fruits as a base, but add any other fruit as well.
Nuts & Seeds
Almonds, hazelnuts and sunflower seeds are full of vitamin E which protects the eyes from free-radical damage. Lack of this vitamin can lead to age-related macular degeneration and cataracts. Mix up a selection of nuts & seeds. Children love nibblies!
Vitamin A is essential for eye health, so pop some cubed cheese or cheese sticks into the lunch box. Milk packs fortified with Vitamin A are also a good choice.
Eggs contain lutein, as well as a protein that is an antioxidant for the lens of the eye. Eggs help protect against cataract formation and age-related macular degeneration. Eggs can be boiled & placed whole as a nutritious snack in the lunch box. They can also be mashed & used as a topping on cracker biscuits or blend a mashed egg into a dip to add extra nutrient value.
To a child, the above list would appear oh so boring! However, be creative! Use the above foods as a base and add extras to make snacks more appealing. Go to http://dryeye.com.au for information and tips on healthy eye care. To maintain good health, healthy eating should be a part of daily life. As long as children have healthy eye foods daily, they will on the track to lifelong good eye health. It is important to not forget that they are children. They will be exposed to what other children have for snacks at school, and sometimes other children will be given some very unhealthy food items. To tempt their sweet taste buds, add dried sultanas or dates. They are children, so if you wish to give them a little tasty treat occasionally, that’s okay. It will pique their interest before they open their lunchbox lid!