Daniel_Aging summit nutrition 2025.pdf

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1、Ocular Nutrition and ExerciseJocelyn Daniel,OD,FAAOAssistant Clinical Professor of OptometryOcular Nutrition General ocular health Disease prevention Disease management and progression23Dietary GuidelinesHealthy,well-balanced dietEssential nutrientsDietary Guidelines 2020-2025 Well-balanced diet Veg

2、etables Fruits Grains Proteins Fat-free and low-fat milk(dairy)Oils Limited foods/beverages high in added sugars,saturated fats,sodium Limited alcoholic beverages Stay within your daily calorie needs Exercise(moderate intensity)Adults 150 min/week and strength training 2x/week Kids 60 min/day“supple

3、ments when not possible to meet needs for one or more nutrients”MyPlate.govU.S.Department of Agriculture4MyPlate.gov/MyPlatePlan for personalized planNutrients Essential to Ocular Health Carotenoids(lutein,zeaxanthin)Vitamin A Vitamin B Vitamin C Vitamin D Vitamin E Zinc Polyunsaturated fatty acids(

4、omega 3 and 6)5American Optometric Association.2023.Carotenoids Essential pigments in plant organs Yellow,orange,red,purple LuteinLutein,zeaxanthinzeaxanthin,Beta-carotene,lycopene Dietary ratio 5:1 lutein:zeaxanthin6/Food,Food Storage,PreparationFood,Food Storage,PreparationLutein and Lutein and Ze

5、axanthin Zeaxanthin(g/1 cup)(g/1 cup)Spinach,cannedSpinach,canned20,409Turnip greens,frozen,then cookedTurnip greens,frozen,then cooked9770-19,541Peas,green,rawPeas,green,raw3592Kale,frozenKale,frozen3591Kale,rawKale,raw1315Corn,yellow,sweet,frozenCorn,yellow,sweet,frozen-cannedcanned1129-2194Summer

6、 squash,zucchini,w/skin,cooked,boiledSummer squash,zucchini,w/skin,cooked,boiled2070Broccoli,frozen,rawBroccoli,frozen,raw-cookedcooked1747-2015Asparagus,cannedAsparagus,canned1525Brussels sprouts,rawBrussels sprouts,raw1399CarrotsCarrots328Egg yolk274Egg,wholeEgg,whole250-252https:/www.nal.usda.gov