Nutrition for AMD

22/06/2026

Did you know your macula has its own built-in sun protection?

Your macula is exposed to light every day.

Over time, this can contribute to wear and tear in the eye.

This is where two important nutrients come in:

🥬 Lutein
🥬 Zeaxanthin

These nutrients build up in the macula and help to:

✅ Filter some of the light entering the eye

✅ Help protect the macula from damage

Your body can’t make lutein and zeaxanthin on its own.

You need to get them from the foods you eat.

Good sources include:

🥬 Kale
🥬 Spinach
🥬 Spring greens/collard greens
🥚 Egg yolks
🥬 Watercress
🥦 Broccoli
🌱 Peas
🌽 Sweetcorn

A simple tip: try adding a serving of leafy greens to your plate each day and include eggs regularly if you eat them.

Small changes can make a big difference over time.

Looking at that list, which food could you add to your diet more often?

20/06/2026

19/06/2026

If you’re unsure what your meals should actually look like, try this:

• Half your plate: vegetables

• At least a palm-sized portion of protein (e.g. meat, fish, eggs)

• Add a source of healthy fat, such as a drizzle of olive oil, tsp of butter, sliced avocado, handful of olives, nuts, or seeds.

• IF you include carbohydrates such as potatoes, rice, pasta or bread, they take up the remaining smaller space on the plate

Many of us were taught to make carbohydrates the main part of a meal. This approach shifts the balance towards fibre, protein and healthy fats which can help support steadier blood sugar levels, reduce hunger, and keep you feeling fuller and more satisfied after meals.

Why this works:

✔ Keeps blood sugar steadier

✔ Reduces inflammation

✔ Supports energy production

✔ Helps you feel full and satisfied

✔ Provides nutrients that support retinal health

All of which support your eyes.

Looking at your meals, which part of the plate do you think you could add more of?

15/06/2026

So, you’ve decided to eat more healthily to support your eyes.

It’s easy to start thinking about everything you need to cut out…

And suddenly healthy eating can feel restrictive.

Instead, try flipping your thinking.

Instead of focusing on what you’re taking away, try focusing on what you can add.

Could you add:

🥚 More protein?
🐟 Oily fish a couple of times a week?
🥬 More colourful vegetables?
🫐 A handful of berries?
🥑 More healthy fats?
🍎 Swap one ultra-processed snack for a whole-food option?

As you fill your plate with nourishing whole foods, there’s naturally less room for ultra-processed foods and sugary snacks.

I find this a much more positive way of approaching nutrition. Rather than feeling deprived, you’re giving your body more of the nutrients it needs.

And over time, the good starts to crowd out the bad 🥳

It’s a simple shift in mindset, but one that can make healthy eating feel far more achievable.

What’s one nourishing food you’re going to add to your plate this week? Let me know in the comments!

12/06/2026

Or maybe you don’t eat breakfast at all….come and join the conversation in the Facebook group Nutrition for AMD…

10/06/2026

🥚 Eggs are one of the easiest nutrition wins for your eyes.

They provide:

🥚 High-quality protein
🥚 Healthy fats
🥚 Lutein and zeaxanthin

For people with AMD, I like eggs because they provide several nutrients that support overall eye health.

They’re naturally rich in a wide range of vitamins, minerals and other beneficial nutrients, which is why they’re often described as nature’s multi-vitamin.

They’re:

🥚 Simple
🥚 Affordable
🥚 Versatile

Enjoy them:

🥚 For breakfast
🥚 For lunch
🥚 For dinner

Or even as a blood-sugar-friendly, satiating snack!

I often get asked how many eggs is ok to eat. My answer is, if you tolerate eggs well, there’s generally no need to limit them. In fact, they can be a fantastic addition to a nutrient-dense diet that supports your overall health and your eyes. 👁️💛

How do you like your eggs? 🍳🥚

08/06/2026

Every day your body is:

• Repairing
• Rebuilding
• Maintaining itself

Including your eyes.

Your body is constantly replacing cells, repairing damage, producing energy and protecting tissues from everyday wear and tear.

But…

These processes need raw materials.

That means:

• Protein
• Healthy fats
• Vitamins and minerals and antioxidants

If your diet is:

• Low in nutrient-dense whole foods
• High in inflammatory foods such as ultra-processed foods

Your body may not have everything it needs to function at its best.

Over time, when damage from inflammation, oxidative stress and everyday wear and tear outweighs the body’s ability to maintain and repair itself, health problems can develop and progress.

So this is about giving your body the tools it needs to do its job.

Every healthy meal is another opportunity to support the processes that help keep you well!

💚 Your body is doing its best to repair, protect and maintain itself every day. The more you support it, the better equipped it is to support you!

05/06/2026

💬 If you had to rate your energy levels right now, what number would you give yourself?

1 = exhausted 😴
10 = bursting with energy ⚡

Your energy can tell you a lot about your overall health. Things like sleep, stress, activity levels and, of course, nutrition can all play a role.

👇 Let us know your number in the comments.

03/06/2026

If you’re looking for one simple change that can support your health and your eyes, this is a great place to start:

🥤 Don’t drink your sugar.

Sugary drinks are one of the quickest ways to raise blood sugar levels.

Common sources include:

• Fizzy drinks

• Sweetened teas and coffees

• Energy drinks

• Milkshakes

• Fruit juices

• Many shop-bought smoothies

Because these drinks require very little digestion, the sugar can enter the bloodstream quickly.

They’re also easy to overconsume. It’s often much easier to drink a large amount of sugar in a few minutes than it is to eat the equivalent amount of food.

Over time, regularly consuming sugary drinks can make it harder to maintain healthy blood sugar levels. This may contribute to insulin resistance, oxidative stress and inflammation — all of which are linked to many chronic health conditions, including AMD.

Instead, try making water your main drink.

Good options include:

✔ Water or sparkling water

✔ Water infused with fresh fruit, cucumber or mint

✔ Herbal teas

✔ Chilled herbal teas in warmer weather

✔ Tea or coffee without added sugar

If you enjoy smoothies, be mindful of how much fruit you’re adding and avoid extra sweeteners such as honey, syrups or fruit juice. Adding protein and healthy fats, such as Greek yoghurt, nuts, seeds or nut butter, can help create a more balanced drink.

You don’t need to change everything overnight, but if you’re wondering where to start, reducing sugary drinks is a simple and effective change you can make to support overall health and your eyes!

👇 What’s your go-to drink during the day?

02/06/2026

Why blood sugar matters for your eyes!

Blood sugar isn’t just something people with diabetes need to think about.

Poor blood sugar control can affect your eyes long before diabetes is ever diagnosed.

When blood sugar rises too often, it can:

• Increase inflammation
• Increase oxidative stress
• Damage delicate blood vessels

All of these are linked to macular degeneration.

Your retina is one of the most energy-hungry tissues in the body. It needs a constant supply of oxygen and nutrients to function properly.

When blood sugar is poorly controlled, that can:

• Damage small blood vessels that supply the retina
• Increase inflammation and oxidative stress inside the eye
• Make it harder for retinal cells to function and maintain themselves

Over time, this can contribute to damage in the macula.

The good news?

Blood sugar is something you can influence through your daily food and lifestyle choices.

So even if you’ve never been told you have diabetes…

❤️ Supporting healthy blood sugar levels may be one of the most important things you can do for your long-term eye health.

❓Have you ever noticed energy crashes, sugar cravings or feeling sleepy after meals?