Daily Eye Nutrition Checklist
Review your daily eating habits to assess whether your meals provide a healthy variety of carotenoids, vitamins, and essential minerals supporting normal eye function.
1. Variety of Vegetables and Fruits
I include different colored vegetables and fruits across my meals each day rather than only eating plain meat or rice.
2. Vitamin A & Beta-Carotene Sources
I eat orange or yellow produce such as kalabasa (squash), carrots, camote (sweet potato), or ripe papaya.
3. Broad Dietary Diversity
I rotate between leafy greens, legumes, fish, and eggs rather than relying on a single so-called "superfood."
4. Antioxidant Protection (Vitamins C & E)
I consume fresh calamansi, guava, tomatoes, bell peppers, or healthy nuts/seeds like roasted peanuts (mani).
5. Zinc and Essential Trace Minerals
I regularly eat plant or animal sources of zinc, such as munggo (mung beans), tokwa (tofu), eggs, or shellfish.
6. Healthy Fats & Omega-3 Lipids
I include fish (like bangus, tamban, or sardines), whole eggs, or cooking oils that facilitate fat-soluble vitamin absorption.
7. Realistic Meal Timing & Planning
I prepare or choose snacks and meals that fit my study or work schedule instead of skipping meals and bingeing on ultra-processed snacks.
8. Budget-Conscious Nutrient Choices
I seek out seasonal produce and affordable local staples in markets (such as talipapa greens and palengke fish) to stay within budget.
9. Weekly Food Group Balance
I balance my plate with vegetables, lean protein, and complex carbohydrates across the entire week.
Your Daily Evaluation
Select the items above that reflect your current daily food choices to view tailored feedback.
This interactive checklist is designed solely for nutritional education and dietary self-reflection. It is not an eye examination, diagnostic test, or clinical screening tool. It does not evaluate visual acuity, refractive errors, intraocular pressure, or retinal diseases. If you experience vision changes or eye discomfort, consult an eye care professional.