Eye Health 101

Keeping your eyes healthy is a very important task. Fortunately, it’s also an easy thing to do. Here are five simple ways you can keep your eyes healthy:

  1. Get a regular exam. Complete eye exams consist of a series of tests designed to evaluate your vision and check for eye diseases.
  2. Wear protective eyewear. When you’re playing sports or doing a task that requires eyewear to be worn, heed the advice and wear glasses or goggles to prevent injury to your eyes.
  3. Don’t smoke. Smoking can contribute to a host of irreversible eye diseases, so quit or refrain from smoking to protect your eyes.
  4. Put your shades on. Wearing sunglasses protects your eyes from the sun’s harmful rays. Don’t forget to put them on when you’re outside!
  5. Give your eyes a break. Staring at a computer screen for too long can cause a painful strain on your eyes. Whenever possible, try giving yourself a short break from looking at the screen.

Foods to Boost Eye Health

Salmon    Red Bell Peppers    Dark, Leafy Greens    Lean Meat and Poultry    Sweet Potatoes    Eggs    Squash    Broccoli    Brussels Sprouts    Sunflower Seeds

Nutritional Information (per serving)

Total Calories 183
Total Fat 4 g
Protein 12 g
Carbohydrates 24 g
Dietary Fiber 2 g
Saturated Fat 2 g
Sodium 328 mg
Total Sugars 6 g

Source: USDA

Cheesy Broccoli and Rice Squares


  • 1 cup low-fat cheddar cheese (shredded)
  • 1 cup broccoli (chopped)
  • 3 cups brown rice (cooked)
  • ½ cup fresh parsley (chopped)
  • ¼ cup onion (chopped)
  • ½ tsp. salt
  • 3 eggs (beaten)
  • 1 ½ cups evaporated milk
  • 1 tsp. Worcestershire sauce
  • Nonstick cooking spray


  1. Heat oven to 350 F and coat a 9-by-9-inch baking pan with nonstick cooking spray.
  2. In a bowl, combine the brown rice, cheese, onion, broccoli, parsley and salt.
  3. In a separate bowl, combine the eggs, Worcestershire sauce and evaporated milk. Pour over rice mixture. Mix well.
  4. Pour into the baking dish.
  5. Bake until just firm, about 35 to 40 minutes. Cut into squares to serve.

Makes: 8 servings

For more information and helpful links, please download our May 2019 Live Well, Work Well Newsletter.

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This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice.