A recent eye exam (and a pair of glasses for the first time in my life) prompted me to do some research on the connection between diet and eye health. Like an apple that turns brown when it's cut open, the lens of the eye gets brown as we age, writes Allen Taylor, director of the Laboratory for Nutrition and Vision Research at Tufts' Jean Mayer USDA Human Nutrition, in the January issue of Tufts University Health & Nutrition Letter. The browning has to do with oxidation, and in terms of our diet, the oxidation of carbohydrates. Aging eyes can lead to cataracts and age-related macular degeneration (AMD), conditions he expects to see more as baby-boomers age.

In a study of 500 women, ages 53 to 73, in the Nurses Health Study, Taylor and colleagues found that women who consumed diets with a high glycemic index had a greater risk of developing signs of early AMD than those with a lower glycemic index diet. The glycemic index measures how rapidly the body converts food to sugar. High glycemic index foods like white bread or potatoes are considered lower-quality carbohydrate sources than lower glycemic foods like lentils, yams or whole grains.

In a study of 4,099 non-diabetic participants in the National Eye Institute's Age-Related Eye Disease Study found that 20 percent of AMD cases would have been prevented by a low glycemic diet.

Changing a diet from the top half of the glycemic-index scale at greatest risk for AMD to the bottom half is a simple as switching from five slices of white bread daily to five slices of whole wheat bread, Taylor said. Even small changes like that can reduce the risk of AMD and delay the progress of AMD in patients who already have it, he added.

Besides consuming good carbs, there may be other dietary changes that can help eye health. Antioxidants, such as vitamins C and E and beta carotene also have shown promising results. There also may be benefits from carotenoids such as lutein and zeaxanthin, as well as omega-3 fatty acids. Lutein and zeaxanthin are found in the macula of the eye and are the yellow pigments found in leafy green vegetables and egg yolks. One of the best sources of lutein is spinach. Zeaxanthin is also found in corn. More studies will be forthcoming. — Tufts University Health & Nutrition Letter, January 2009.

Q & A

Q: Do the new exercise guidelines recommend that all Americans take up weight lifting?

A: Not exactly: The latest recommendations (including the 2008 Physical Activity Guidelines for Americans and the 2007 recommendations of the American College of Sports Medicine (ACSM) and American Heart Association) both agree that muscle-strengthening activities benefit most people. They recommend performing eight to 10 different strength training exercises at a moderate- or high-intensity level at least two days a week. This should include exercises for the upper and lower legs, hips, back, chest, shoulders, abdomen and arms.

Strength-training does not have to mean weight-lifting, however. The goal can also be accomplished with resistance bands or calisthenics that push against body weight (such as push-ups, pull-ups and sit-ups), or even yard work with heavy digging and lifting. Appropriate muscle-strengthening activities for children include those listed above as well as some types of recreational play like climbing on playground equipment and trees or playing games like tug-of-war. According to the ACSM, strength training is especially important for adults over 65, so they should aim for two to three sessions each week. The new federal guidelines suggest that older adults who are unable to follow the general adult guidelines should be as active as their physical condition allows. — American Institute for Cancer Research.

RECIPE

This is the season for comfort foods. If they can be made healthy, even better. This recipe for Old-Fashioned Beef Stew, from Prevention magazine, is lower in fat than traditional recipes.

Old Fashioned Beef Stew

12 ounces beef round roast, cut into bite-size pieces

1/2 cup chopped onions

1 green bell pepper, chopped

2 cloves garlic, minced

2 medium potatoes, peeled and diced

4 medium carrots, sliced

1 can (14 ounce) beef broth, defatted

1/4 cup evaporated nonfat milk

1 teaspoon paprika

2 tablespoons cornstarch

2 tablespoons dry red wine

Spray a large skillet with nonstick spray. Heat skillet and add beef, onions, bell pepper and garlic. Cook and stir until beef is browned. Stir in potatoes, carrots and broth. Bring to a boil, then reduce heat. Cover and simmer 30 minutes or until meat is nearly tender. (Do not boil). Stir in milk and paprika. In custard cup, stir together cornstarch and wine until smooth. Then stir cornstarch mixture into beef mixture. Cook until slightly thickened and bubbly. Cook and stir 2 minutes more. Serves 4.

Per serving: 340 calories, 28 g protein, 31 g carbohydrate, 10 g fat, 65 mg cholesterol, 4 g fiber, 460 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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