What you eat can help or hurt your health, including your eyes. As you
prepare for your Thanksgiving Day feast, why not plan on incorporating
some foods that are good for your
Vitamins and minerals found in many foods, especially fruits and vegetables,
can help keep your eyes healthy. These nutrients also prevent vision loss
and may help prevent some eye conditions such as night vision problems,
macular degeneration, dry eyes and eye infections. Essential nutrients
for good eye health that you should try to work into your holiday feast
include: vitamins A, C and E; zinc; and carotenoids. These nutrients can
help prevent eye infection, dry eyes, damage to the retina, cataracts,
and night blindness.
Fall is the perfect time for eye-healthy foods, as the growing season for
these cold-weather goodies sits perfectly between Halloween and Thanksgiving.
Pumpkin seeds, winter squash and citrus fruits are all in-season foods
that you can find fresh at your local farmer's market. Squash of all
varieties, including pumpkin, butternut, acorn, spaghetti and sweet potatoes
are a popular Thanksgiving Day menu item. Need some recipe inspiration
that will also benefit your health? For a healthy twist on the traditional
pumpkin pie, try this recipe for
Harvest Pie by Jackie Mills,.
1 large butternut squash, halved and seeded (about 2 1/4 pounds)
1/2 cup fat-free evaporated milk
3/4 cup granulated sugar 1/2 cup egg substitute 1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon 1/8 teaspoon ground allspice 1/8 teaspoon
ground cloves 1/4 cup all-purpose flour (about 1 ounce) 1/4 cup packed
dark brown sugar 2 tablespoons chilled butter, cut into small pieces 3
tablespoons chopped pecans 1/2 (15-ounce) package refrigerated pie dough
(such as Pillsbury) 10 tablespoons fat-free whipped topping (optional)
Preparation 1. Position oven rack to lowest setting. Preheat oven to 400°. 2.
Place squash, cut sides down, on a foil-lined baking sheet coated with
cooking spray. Bake at 400° for 30 minutes or until squash is tender.
Cool slightly, and peel. Mash pulp to measure 2 1/2 cups. Combine the
pulp and milk in a food processor; process until smooth. Add granulated
sugar and next 5 ingredients (through cloves); process until smooth. 3.
Increase oven temperature to 425° 4. Lightly spoon flour into a dry
measuring cup; level with a knife. Combine flour and brown sugar in a
medium bowl; cut in butter using two knives or a pastry blender. Add pecans;
toss to combine. 5. Roll dough into a 13-inch circle; fit into a 9-inch
deep-dish pie plate coated with cooking spray. Fold edges under; flute.
Pour squash mixture into prepared crust. Place pie plate on bottom rack;
bake at 425° for 15 minutes. Remove pie from oven. 6. Reduce oven
temperature to 350°
Thanksgiving may not be the healthiest holiday, but you can incorporate
a big dose of nutrients into your feast with these delicious fall foods.
Add exercise to the mix by getting out to enjoy the crisp fall air with
a game of flag football or dodgeball!