For people with geographic atrophy (GA), healthy snacks are a helpful way to sneak in more nutrients that support eye health.
GA is an advanced stage of dry age-related macular degeneration (AMD), an eye disease that causes loss of central vision, impacting your ability to see directly in front of you. You may experience difficulty reading, driving, or seeing in dim light, and a dark spot may appear in your field of vision.
While these vision changes are permanent, eating foods that are high in nutrients beneficial for the eyes, such as lutein, zeaxanthin, vitamin E, vitamin C, and zinc, may help prevent vision loss from worsening. The key is to find snacks that require little prep. Activities like cutting foods or measuring multiple ingredients can be tricky or even risky when you have vision loss.
These seven expert-recommended snacks are not only easy to grab and go but also provide essential nutrients for maintaining healthy eyes with geographic atrophy.
Egg yolks are a source of two key nutrients for eye health: carotenoids known as lutein and zeaxanthin. These antioxidants give plant foods their vibrant red, orange, and yellow hues. While eggs don’t contain large amounts of lutein and zeaxanthin, the bioavailability of those nutrients is higher in eggs than in other sources, meaning the body absorbs more of them.Carotenoids in general are beneficial for eye health, but research shows that lutein and zeaxanthin may be especially helpful for preventing and slowing the progression of AMD and, by extension, geographic atrophy. Lutein and zeaxanthin are concentrated in the center of the macula, where their antioxidant and blue-light-filtering properties are thought to boost vision clarity.The recommended daily intake of lutein is 10 milligrams (mg), while zeaxanthin is 2 mg. Hard-boiled eggs may require some prep, but they are a portable snack with nearly 0.2 mg of lutein and zeaxanthin per large egg.
For a snack that’s high in satiating protein and nutrients that are important to eye health, try salmon.
“It’s a great opportunity to get some zinc,” says Angel Planells, RDN, a Seattle-based spokesperson for the Academy of Nutrition and Dietetics who works with older adults.
Zinc is an essential mineral that’s highly concentrated in the retina of the eye and plays a role in maintaining normal eye structure and function. However, up to 30 percent of older adults are deficient in zinc, which may contribute to age-related degenerative disorders such as geographic atrophy.Three ounces (oz) of cooked salmon provides 0.5 mg of zinc — that’s 5 percent of your daily value (DV). (Daily values are the recommended amounts of nutrients to consume or not to exceed each day.)
Choose salmon packaged in a pouch for a snack that’s portable and requires no cleanup. You can also pair salmon with some whole-grain crackers to make your snack more filling, Planells says.
Low- and no-sodium salmon pouches may be good for healthy blood pressure, and what’s good for your blood pressure is also good for your eyes. Research shows that high blood pressure may play a role in the incidence and progression of AMD.Like other citrus fruits, clementines are rich in vitamin C — nearly 23 mg (or 25 percent of the DV) per fruit. While research on vitamin C and eye health generally focuses on cataract prevention (a cataract is a clouding of the eye lens that often occurs with age), vitamin C is one of the antioxidants included in the AREDS supplements, used in research on AMD, Planells says.“Vitamin C may help by protecting retinal cells from oxidative stress, which plays a role in the progression of AMD,” he says. (Oxidative stress is an imbalance between harmful molecules known as free radicals and the antioxidants that neutralize them.)
Other citrus fruits also provide vitamin C, but clementines are the most portable option. “Clementines are naturally packaged in their peel, which makes them less messy and easier to carry than larger citrus fruits like oranges or grapefruits,” Planells says.
Nut butter is a flavorful snack that’s rich in vitamin E, a fat-soluble vitamin with antioxidant and anti-inflammatory properties that may help limit progression of dry AMD.All nut butters contain vitamin E, so pick the type you prefer. A tablespoon (Tbsp) of almond butter, for example, provides nearly 4 mg (or 26 percent of the DV) of vitamin E, along with 98 calories and just over 3 g of protein.The most portable option is a squeeze pack. “They’re lightweight, don’t require refrigeration, and eliminate the need for a spoon or knife,” Planells says. Look for squeeze packs that contain only one ingredient: your nut of choice.Pair your chosen nut butter with a medium apple and you’ll be adding about 4 g of fiber to your snack. “The complexity of the snack will make it feel more satisfying,” Planells says.
Nonfat Greek yogurt is rich in protein (18 g in ¾ cup), a macronutrient that enhances satiety (feeling full after eating) and helps with maintaining muscle mass. As Planells says, these effects are especially important for older adults — who are more likely to have geographic atrophy — as they face a greater risk of muscle loss and function.In addition, Greek yogurt contains other nutrients needed for eye health, including calcium, vitamin B12, and vitamin D (in fortified varieties). “The protein plus nutrient density makes it a strong choice for people with geographic atrophy,” Planells says.
To make it travel-friendly, scoop Greek yogurt into a reusable food container or purchase single-serving yogurt. Add a packet of honey or jam, or stir fresh fruit into plain yogurt to sweeten it.
Hummus is made from chickpeas, which Planells says are a good source of plant-based protein and fiber.
“Hummus also contains olive oil and sesame seeds, which provide healthy fats that support nutrient absorption, including fat-soluble vitamins important for eye health,” Planells says. You’ll get 120 calories, 6 g of protein, 5 g of fat, and 4 g of fiber in 4 Tbsp of hummus.
Use sliced bell peppers to scoop up the hummus and you'll add a serving of eye-health antioxidants.
“Pairing hummus with colorful veggies like bell peppers boosts intake of carotenoids like lutein and zeaxanthin that concentrate in the retina and may support slowing AMD progression,” Planells says. One medium bell pepper also provides 114 mg (126 percent of the DV) of vitamin C.
Slicing vegetables may be unsafe for those with vision loss, so look for presliced bell peppers where you shop for groceries. Pack the peppers in a zip-top bag, and purchase single-serving hummus for easy snacking on the go.
Snacking on pumpkin seeds is a great way to score eye-supporting zinc. A 1-oz serving of unsalted pumpkin seeds in the shell provides just over 1 mg (or nearly 11 percent of the DV) of this mineral, along with 86 calories and nearly 5 g of protein.An ounce of pumpkin seeds also packs just over 7 g of fat, mostly from heart-healthy monounsaturated and polyunsaturated fatty acids. Given that people with AMD face a greater risk of developing heart disease than people without AMD, eating foods rich in monounsaturated and polyunsaturated fatty acids can be an effective strategy for lowering the risk of heart disease and related complications.
Planells suggests measuring a small handful of pumpkin seeds into a zip-top bag or small container to make them portable while keeping portions in check.
Eating plenty of healthy foods, including at snack time, may help slow the progression of geographic atrophy.
Prioritize snacks that are high in the nutrients that are most beneficial to eye health, including lutein, zeaxanthin, vitamin E, vitamin C, and zinc.
Vision loss can make food prep more difficult and possibly unsafe. To prevent cuts and spills, choose snacks that are ready to go, such as yogurt cups, salmon pouches, nut butter packets, presliced vegetables, and whole fruits.
