What Do I Eat For AMD?! Creating a Balanced Plate

When it comes to looking after your vision and overall health, what you put on your plate matters. Building a balanced, nutritious meal is a simple yet powerful way to help manage Age-Related Macular Degeneration (AMD) and boost your overall well-being. Let’s break down how to build a healthy plate that works for you!

1. Include a Source of Protein at Every Meal

Protein isn’t just for bodybuilders—it's essential for everyone. Protein-rich foods provide the amino acids our bodies need for countless functions, from repair and healing to enzyme production. But did you know that protein can also help you feel full, keep your blood sugar steady, and prevent those between-meal hunger pangs?

What foods are good sources of protein? Look for options like meat, poultry, fish (especially oily fish like salmon, which also provides eye-healthy omega-3s), eggs or vegetarian options such as beans, lentils or tofu if they suit you better. Proteins not only support your body’s needs but also play a role in promoting satiety and stable energy levels—both crucial for managing blood sugar and supporting vision health.

2. Fill Half Your Plate with Vegetables

Vegetables are powerhouses of nutrients, antioxidants, and fibre, which all contribute to better health. For AMD, focusing on a variety of colourful veggies and leafy greens is particularly important. Leafy greens like spinach, kale, and Swiss chard are rich in lutein and zeaxanthin, antioxidants known to support eye health.

Why do vegetables matter? Aside from their high vitamin and mineral content, vegetables provide fibre, which helps regulate blood sugar and keeps you feeling satisfied longer. A fibre-rich diet is also linked to better gut health, which is increasingly recognised for its impact on overall wellness, including eye health.

So, aim for a rainbow on your plate. The more diverse your veggie intake, the more beneficial plant compounds you’ll get to support your body and eyes.

3. Don’t Forget the Healthy Fats

Fats have had a bad reputation in the past, but they are essential to a healthy diet and eye health. Healthy fats are crucial for cell function, brain health, and, they keep you full without spiking your blood sugar.

Where can you find healthy fats? Look for sources like avocados, extra virgin olive oil, nuts, seeds, and fatty fish. Don’t shy away from the natural fats found in animal products too. These fats are packed with nutrients and help your body absorb fat-soluble vitamins like A, D, E, and K. Including a source of healthy fat with your meals helps support satiety, keeps your blood sugar stable, and promotes overall cell health—key for managing AMD.

4. What About Carbohydrates?

Carbohydrates can be a bit tricky, especially if you’re trying to manage blood sugar and metabolic health. The truth is, carbs aren't essential. For some people, a low-carbohydrate diet may be particularly effective for supporting eye health and improving metabolic health, which is a major factor in AMD. However, they can still be part of a balanced diet if chosen wisely.

If you do include carbs, here’s what to keep in mind:

• Portion size matters: Too much of even a 'healthy' carbohydrate can impact blood sugar.

• Choose whole grains over refined grains: Whole grains like brown rice, quinoa, and oats provide more fibre and nutrients than their refined counterparts, which helps maintain steady energy levels and aren't just empty calories.

  
  

A key point to remember is that carbohydrates will have less of an effect on your blood sugar when your plate is built correctly. The presence of protein, fibre-rich vegetables, and healthy fats slows down the absorption of glucose into the blood, preventing spikes in blood sugar and helping maintain more stable energy levels. This is crucial for both metabolic health and eye health, as high blood sugar is linked to oxidative stress and inflammation.

Putting It All Together

Building a healthy plate doesn’t have to be complicated. Think of your plate in portions: fill half with colourful vegetables, add a quality source of protein, include a serving of healthy fats, and, if desired, a portion of whole grains or complex carbohydrates.

Ready for Personalised Guidance?

Every individual is unique, and what works best for you may not work for someone else, especially when it comes to managing AMD. That’s where I come in. My one-to-one services are designed to create personalised nutrition plans that cater to your specific needs. Whether you’re navigating the best way to support healthy blood sugar levels or you want to ensure you’re getting enough eye-supporting nutrients, I can help guide you every step of the way.

Interested in tailoring your diet for better eye health? Book your free mini-consultation with me today and take the first step toward a personalised nutrition plan. Alternatively pop me a message and let's get chatting!