FOR STUDENTS & FAMILIES

Two eyes. One pair for life. Let's keep them sharp.

Meet Mary, a 16 year old. She spends around 6 hours a day on screens for school, games, and scrolling. Last year her eyes felt tired and blurry by afternoon — until she learned 3 things: how to rest her eyes, how to strengthen her vision, and what to eat. That changed everything for Mary.

This is not magic and we have evidence. Come join us to learn more.

Join a Workshop → Have an Eye-Healthy Diet → Try a Technique →
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Free Workshops

Hands-on and practical eye health sessions for classrooms and families with goodies to take home.

Learn more →
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Eye-Smart Diet

The nutrients your retina needs, and where to find them.

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Eye Therapy

Short routines to relax tired eyes and strengthen eye muscles.

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WORKSHOPS

Hands-on and practical eye health sessions, built for classrooms and families

Our 45 minutes free workshop covers:

Two presenters teaching an eye health workshop covering eye techniques, healthy food choices, and tips, to an engaged audience
Eye lifting dumbbells

Techniques to Relax Your Eye Muscles

Live demo of key techniques along with information on how each technique helps.

Screens, Sleep & Strain

Screens, Sleep & Strain

Practical tips for enjoying what you love — gaming, shows, book reading — without straining your eyes.

Plate to Pupil

Plate to Pupil

A tasting table of eye-healthy snacks and the nutrients behind each one.

Come practice the techniques along with us, learn how to build eye-healthy meal and snack plans, and take home some fun goodies to start your own journey for better eyes.

Upcoming Workshop Schedule

EyeSeeBetter Soft Launch

All ages · Family session

5511 Williams Rd, Norcross GA 30093

Sat, Aug 1 · 10:30 AM

More workshops coming soon

More workshops schedule being built. Please check back soon, or contact us if you'd like us to come to you.

Coming Soon

Want a workshop at your school, community center, or elsewhere?

Tell us a bit about your group and where you'd like to meet, and we'll reach out to schedule a free session.

Request a Free Workshop →

DIET

Your eyes eat too

The retina works harder than almost any tissue in your body, and it needs specific fuel to do it well. These four nutrients have the strongest science behind them.

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Vitamin A

Keeps your cornea clear, keeps the eye moist, and helps you see in low light.

Carrots · Sweet potatoes · Spinach

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Omega 3-s and Zinc

Supports tear production and reduces digital eye strain.

Salmon · Walnuts · Flaxseed

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Lutein & Zeaxanthin

Nature's "internal sunglasses" — filter out blue light and prevent eye-stress.

Kale · Corn · Egg yolks

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Vitamin C, D, & E

Antioxidants that support healthy cell function and protect eye cells as you get older.

Citrus, Mushrooms, Almonds

Want a printable eye-healthy grocery list?

Go to the guide →

Like some printable healthy and tasty recipes?

Grab the recipes →

Think you know your eye-healthy foods?

DIET

Eye-Healthy Grocery Guide

Download the guide ↓

eyeseebetter.org · From our eyes, to yours.

Grocery list by nutrients

If you like to make sure you are getting all the primary nutrients for eye-health, this guide is for you. All of items listed here helps overall health as well so it is a win-win.

Vitamin A Omega 3-s and Zinc Lutein & Zeaxanthin Vitamin C, D, & E
CarrotsSalmonKaleOranges
Sweet potatoesSardinesSpinachStrawberries
SpinachMackerelCollard greensKiwi
KaleWalnutsSwiss chardBell peppers
Butternut squashFlaxseedsBroccoliBroccoli
CantaloupeChia seedsBrussels sproutsAlmonds
MangoesHemp seedsGreen peasSunflower seeds
ApricotsLentilsCornAvocado
Red bell peppersChickpeasOrange bell peppersMushrooms
Beef liverPumpkin seedsKiwiSalmon
EggsOystersGrapesEgg yolks
Whole milk & cheeseBeefEgg yolksFortified milk & yogurt
Eggs
Greek yogurt

Grocery list by color (only from plants)

Why colors matter? Phytonutrients from plant food protect our cells from disease. While some bright colored foods (orange, green, purple) are super stars in providing the nutrients the eyes need, eating a wide variety of colored foods will help with food absorption. Go eat the rainbow! Aim for at least four colors per meal to maximize nutrient intake.

Red Orange Yellow Green Blue Purple White
TomatoesCarrotsCornSpinachBlueberriesEggplantCauliflower
Red bell peppersSweet potatoesYellow bell peppersKaleBlue grapesPurple cabbageGarlic
StrawberriesOrangesBananasBroccoliBlue cornPurple grapesOnions
WatermelonMangoesPineappleKiwiBlue potatoesPlumsMushrooms
Red applesCantaloupeLemonsGreen grapesBlack currantsFigsWhite beans
CherriesApricotsYellow squashAvocadoBilberriesBlackberriesParsnips
RaspberriesButternut squashGolden beetsGreen peasPurple carrotsJicama
Red kidney beansPersimmonsBrussels sproutsTurnips
Zucchini

A couple more lists worth keeping handy

Legumes and lentils are an easy, affordable way to cover several nutrients at once (zinc, plant protein, and fiber included). And since the best diet is the one your family actually eats, here's a shortlist of eye-healthy foods that tend to be a hit with kids too.

Legumes & Lentils Kid-Friendly Favorites
Red lentilsBaby carrots
Green lentilsCherry tomatoes
ChickpeasBlueberries
Black beansStrawberries
Kidney beansOrange slices
Pinto beansSweet corn
Split peasEdamame
Soybeans / edamameCheese cubes
Lima beansScrambled eggs
Navy beansBell pepper strips with hummus
Yogurt with berries
Fruit & spinach smoothies

EyeSeeBetter teaches the Bates Method and the habits that worked for us personally. We are not medical professionals, and nothing in this guide is medical advice. All content is for educational purposes only.

← Back to Diet

DIET

Eye-Healthy Recipes

These tried and tasted recipes are custom made specifically focusing on eye health but the bonus is it improves overall health as well. Our plan is to add more recipes so keep checking this page periodically.

Vibrant Veggie Sauté

Ingredients

  • 1 green zucchini – diced
  • 1/2 cup purple cabbage – diced
  • 1 orange sweet potato - diced
  • 1 onion of your choice - diced
  • 1 cup red potato with skin - diced
  • 3 teaspoons oil
  • Salt
  • Black pepper / paprika powder

Method

  1. Pour some oil into a pan and heat it.
  2. Add onions and purple cabbage and sauté for 2–3 minutes.
  3. Add potato and sweet potato and sauté for 3–4 minutes.
  4. Add zucchini and sauté for 2–3 minutes.
  5. Season with salt and black pepper or paprika powder to taste.
  6. Sauté until cooked, removing before the vegetables get too soft.
  7. Enjoy with rice, whole wheat tortilla, or bread.
Tip: You can add your favorite fully-cooked meat to the veggie sauté if you like.

Chicken / Turkey / Beef / Ham Sandwich

Ingredients

  • 1 lb ground chicken / turkey / beef / ham
  • 1 yellow onion - diced
  • 1 orange bell pepper - diced
  • 3 tablespoons parsley - chopped
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger or ginger powder
  • 2 jalapeños - diced
  • 1 teaspoon black pepper powder
  • 3 tablespoons oil

Method

  1. Mix all the ingredients except oil and make into 2–3 inch balls.
  2. Pour a little oil into a heavy-bottomed non-stick pan.
  3. Place a ball on the pan and flatten to about 1/2 inch thick.
  4. Cook until the bottom is crispy and golden, then flip and cook on the other side to golden brown.
  5. Enjoy with a bun or bread slices with ketchup, mayonnaise, cheese slice, tomato slice, and lettuce as you like.
Tip: You can replace the meat with black beans / pinto beans / chickpeas and make this a protein filled eye-healthy veggie sandwich.

Garden Omelet

Ingredients

  • 2 eggs – beaten
  • 1 yellow bell pepper – diced
  • 1 cup spinach - chopped
  • 1 teaspoon minced garlic
  • Jalapeños - diced (to taste)
  • 1 tomato – diced
  • Cheese (optional)
  • Salt
  • 3 teaspoons oil

Method

  1. Pour some oil into a small non-stick pan and heat it.
  2. Add garlic and jalapeños and sauté for a minute.
  3. Add tomato and yellow bell pepper and sauté for 4–5 minutes.
  4. Add spinach and sauté for another minute.
  5. Turn the heat down, add the eggs, and spread them around the pan.
  6. Let cook for a few seconds, then flip the omelet.
  7. Turn off the heat before it starts turning golden brown.
  8. Enjoy with bread, rice, or whole wheat tortilla.

Oats Pudding

Ingredients

  • 1 cup oats of your choice
  • 3 cups milk
  • 20 almonds – crushed
  • 10 walnuts – crushed
  • 1 tablespoon cinnamon powder
  • 1 cup brown sugar
  • 2 tablespoons flax seeds / hemp seeds
  • Cardamom powder (optional)
  • 1/2 cup thin dried coconut flakes (optional)
  • 4 tablespoons butter

Method

  1. In a heavy-bottomed pan, add butter, oats, coconut flakes (optional), walnuts and almonds, cinnamon powder, water, and milk.
  2. Boil on low to medium heat for 5 minutes, until the oats are soft and cooked.
  3. Add cardamom powder (optional) at the end.
Tip: Feel free to skip walnuts and almonds for nut allergy concerns and still have an eye-healthy recipe due to flax and hemp seeds.

Garden Waffles / Pancakes

Ingredients

  • 2 cups oat flour (or waffle / pancake flour of your choice)
  • 1 yellow onion - diced
  • 1 teaspoon minced garlic
  • 1 teaspoon black pepper
  • 1 green bell pepper - diced
  • 1 orange bell pepper - diced
  • 1 teaspoon baking powder
  • Jalapeños / green chilis – diced (to taste)
  • 3 teaspoons oil

Method

  1. Mix all ingredients in a deep bowl, adding a little water at a time until the batter reaches waffle/pancake batter consistency (lightly flowy but not watery).
  2. Spray some oil into a waffle maker or pan. Pour into a waffle maker for waffles, or onto a pan for pancakes.
  3. Enjoy while hot.
Tip: Waffles/pancakes can get soggy if not eaten right away. Reheat in the waffle maker or pan to freshen them up.

Eggplant Burger

Ingredients

  • 3 cups eggplants with skin - diced
  • 1 onion of your choice - diced
  • 1 tomato - diced
  • 1/4 cup cornflake crumbs
  • Cheese slices of your choice
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 2 tablespoons fresh parsley - chopped
  • 2 tablespoons oil
  • Salt
  • Water

Method

  1. Pour oil into a heavy-bottomed non-stick pan.
  2. Add onions and sauté until soft.
  3. Add chopped eggplant, lower heat to medium, and cook until softened. Sprinkle water if food starts sticking to the pan.
  4. Turn off the heat, then add cornflake crumbs, salt, garlic powder, and parsley, and mix thoroughly.
  5. Form into 2-inch round balls and flatten to about 1/2 inch thick.
  6. Heat 1 tablespoon of oil in a non-stick frying pan. Grease your hands, then place the patties in the pan.
  7. Cook until the bottom is crispy and golden, then flip and brown the other side.
  8. Enjoy on a bun with ketchup, mayonnaise, cheese slice, lettuce, and a fresh tomato slice, if you like.
← Back to Diet

EYE THERAPY

Give a relaxing break for tired eyes

Just like any muscle, the ones controlling your eyes get stiff from staring at one distance all day. Pick some or all of these and do them every day. Click on the demo video if you need a visual. They all are under a minute.

1

Sun Treatment (during the day and ideally when sun is shining)

  1. Stand with your eyes closed and look toward the sun.
  2. Keep your feet shoulder width apart and gently swing from left to right.
  3. Do this for about 60 swings and feel the warmth from the sun.
▶ Watch a Demo
2

Acupressure

  1. Make sure the finger nails are short.
  2. Sit comfortably on the floor or on a chair with a straight back.
  3. Activate the 6 points around the eyes (on the eye socket line) by circular motions with index finger tips. Repeat 5 rounds.
  4. Draw your index finger tips on the top of the eyebrows all the way to the back of your ears ending with circular motions behind the ear tips. Activate the points at the centers of the eyebrows by circular motions with index finger tips. Repeat for 5 times.
▶ Watch a Demo
3

Palming (Eye Relaxation)

  1. Rub your palms together until they feel warm.
  2. Gently cup them over your closed eyes without pressing.
  3. Breathe slowly and relax for 3 - 5 minutes in total darkness. Keep calming music or tell a story for young kids while doing palming.
▶ Watch a Demo
4

Ball Movements - U

  1. Secure a tennis ball.
  2. Stand with your feet shoulder width apart.
  3. Keep your hands bent at the elbow and palms facing up.
  4. Hold the tennis ball in the right hand with palms facing up.
  5. Throw the ball from the right hand making an arch right above the eye level into the left palm.
  6. Throw the ball from the left hand making an arch right above the eye level into the right palm.
  7. Repeat for around 50 throws into each palm.
▶ Watch a Demo
5

Ball Movements - V

  1. Secure a tennis ball.
  2. Stand with your feet shoulder width apart.
  3. Keep your hands bent at the elbow and palms facing down.
  4. Hold the tennis ball in the right hand.
  5. Throw the ball into the ground at the center making a V shape, let the ball bounce up and catch with your left palm facing down.
  6. Throw the ball into the ground at the center making a V shape, let the ball bounce up and catch with your right palm facing down.
  7. Repeat for around 50 catches into each palm.
▶ Watch a Demo
6

Finger Movements - Horizontal Range Focus

  1. Sit comfortably on a chair and ensure you have 25 feet or more unblocked vision before you.
  2. Extend your right hand forward with the right thumb up.
  3. Move the right hand all the way towards the right side of the room while the eyes are following the right thumb nail. Thumb nail will become blur when going towards the extreme right but continue to look at the right thumb nail and follow along.
  4. Blink when the right hand is at the extreme right.
  5. Move the right hand to the center while continuing to follow the right thumb nail.
  6. Blink when the right hand is at the center.
  7. Repeat for 5 rounds.
  8. Perform the same movements with the left thumb.
  9. Repeat for 5 rounds.
▶ Watch a Demo
7

Finger Movements - Vertical Range Focus

  1. Sit comfortably on a chair and ensure you have 25 feet or more unblocked vision before you.
  2. Place either of the index finger close to the navel area.
  3. Move the index finger all the way towards the top of the head while the eyes are following the index finger nail. Index finger nail will become blur when going towards the top or the bottom but continue to look at the index finger nail and follow along.
  4. Repeat for 5 rounds.
▶ Watch a Demo
8

Near-Far Focus

  1. Place either of the index finger on the nose.
  2. Blink.
  3. Move the hand farthest to the front of you while the eyes are following the index finger nail.
  4. Look beyond the index finger.
  5. Blink.
  6. Move the hand closer to your face until the index finger is back on the nose while the eyes are following the index finger nail.
  7. Blink.
  8. Repeat for 5 rounds.
▶ Watch a Demo
9

Candle Light Reading (adult supervision required)

  1. Light a candle and place it firmly on a surface.
  2. Take a page with fine print with different font sizes. Click here if you would like to download ours.
  3. Place the page on the surface before the right side of the candle.
  4. Close the left eye and place the left palm to cup the left eye.
  5. Pick the size of the words where you can read more than half of the letters without difficulty.
  6. Read around 15 words. Blink after you finish reading each word. Don't strain to figure out an uncertain letter. Make a best guess and keep going smoothly.
  7. Move the page to the left side of the candle.
  8. Open the left eye.
  9. Close the right eye and place the right palm to cup the right eye.
  10. Read around 15 words as you did with the right eye.
▶ Watch a Demo
10

Eye Chart

  1. Secure a Snellen chart (click here for options to obtain a Snellen chart).
  2. Measure out exactly 10 feet from the wall and mark the floor with tape.
  3. Tape or hang the printed page securely to a smooth, windowless wall in a brightly lit room and ensure that when standing on your feet or sitting on a chair, the large top "E" in the chart sits roughly at your eye level.
  4. Close both the eyes and count 1, 2, and 3 in your mind. Open the eyes, blink, and read the first letter on the top row in your mind.
  5. Repeat step 4 for the next letter.
  6. Keep reading one letter at a time until you are down to the smallest line where you can correctly read more than half of the letters. Don't strain to figure out an uncertain letter. Make a quick best guess and keep going smoothly.
▶ Watch a Demo
11

Steaming (adult supervision required)

  1. Use a facial steamer or place a pot with water and bring it to light boil.
  2. Close your eyes and place the face several inches away from the steam where you can feel the steam but do not feel too hot.
  3. Stay here for about a minute.
  4. Wash your face with cold water if needed.
▶ Watch a Demo
12

Cooling

  1. Take two cotton pads and wet them with cold water (ice cold water preferred).
  2. Close your eyes and place them on the eye lids.
  3. Rest your head against a sofa or a pillow and relax for 2 - 4 minutes. You can have gentle music on if you like.
▶ Watch a Demo
13

Figure Eight Tracing

  1. Picture a giant figure-8 lying on its side, about 10 feet in front of you.
  2. Trace the shape slowly with your eyes only — keep your head still.
  3. Go around 5 times, then trace it in the opposite direction 5 times.

Think you've got these techniques down?

Take our quick quiz and see how much you remember.

EYE THERAPY

Snellen Eye Chart

🖨️ Printing and Setup Instructions

To ensure this chart works accurately at a 10-foot (3-meter) viewing distance, you must use these exact print settings:

  • Scale Setting: Select 100% Scale or Actual Size in your printer dialog box.
  • Fit to Page: Ensure "Fit to page" or "Shrink to fit" is completely turned off.
  • Paper Size: Print on standard US Letter (8.5" x 11") or A4 paper.
  • Physical Accuracy Check: Once printed, use a ruler to check the top letter "E". It must measure exactly 44.4 mm (1.75 inches) from top to bottom. If it doesn't, adjust your printer's scaling percentage until it matches.
  • How to fix sizing errors: If your printout measures smaller or larger than 44.4 mm, do not move your standing distance. Instead, adjust your print settings to a custom scale (e.g., 95% or 105%) until the printed "E" matches the exact measurement.

👁️ Quick Testing Guide

  1. Tape the printed page securely to a smooth, windowless wall in a brightly lit room.
  2. The large top "E" should sit roughly at your eye level when standing.
  3. Measure out exactly 10 feet from the wall and mark the floor with tape.
  4. Cover one eye without applying pressure and read down to the smallest line where you can correctly name more than half of the letters.
🖨️

Print the Chart

Opens the chart so you can print it from your browser.
⬇️

Download the Chart

Save the PDF to print or share later.
🔎

Find a Printed Poster

Search for ready-made Snellen chart posters online.

This chart is for casual practice and is not medically calibrated — it's not a substitute for a professional eye exam.

← Back to Eye Therapy

TIPS

Small habits, big difference

Keep these in mind at school, at home, and on your phone.

💧 Blink on purpose

We blink 66% less while staring at screens.
Blinking is best so blink fully and often.
Blink every time you see a period when reading a book or reading on a screen.
Blink every time the camera angle or screen changes when seeing on a screen.

☀️ Get outside daily

At least 60 minutes outdoors is linked to slower nearsightedness in kids.

📏 Follow the arm's-length rule

Hold phones and tablets at least an arm's length from your face.

🌙 Dim screens before bed

Lower brightness and use night mode an hour before sleep.

📵 Put devices away before bed

Avoid screens for at least an hour before bed. Blue light suppresses melatonin and tricks your brain into thinking it's still daytime, making it harder for your eyes and body to fully rest.

🕶️ Wear UV protection

Sunglasses aren't just for style — UV rays damage eyes at any age.

⏱️ Follow the 20-20-20 rule

Every 20 minutes, look at something 20 feet away for 20 seconds.

📖 Read Under the Lines

When reading anything anywhere, read under the lines instead of at the letters.

🚗 Ride in a car with a new view

When riding in a vehicle, look indirectly at the objects on the sides fading away to the back instead of gazing at the front.

🩺 Get annual checkups

Many vision problems have zero symptoms until they're caught on an exam.

Ready to put these tips to the test?

Take our fun, quick quiz and see how sharp your eye-health knowledge is.

QUIZ TIME

Test your eye IQ

Pick a category. Three questions each. Instant, friendly feedback.

ABOUT US

Started by students, for students

Our Story

We are Pranav and Rishi — twin brothers. Pranav started wearing glasses at a very early age, and for a while, that felt permanent. Then our parents introduced him to Dr. William Bates' work on natural vision improvement. Pranav fully committed to the Bates Method for Better Eyesight, and it changed his life: he hasn't needed glasses in over six years. When Rishi was diagnosed with myopia in 8th grade, he followed his brother's lead — applying the same Bates Method principles alongside dietary changes to support long-term eye health, and saw his own vision improve. Together, we are living proof that vision can genuinely improve, and can be protected.

Our Mission

Our transformation became our mission. We founded EyeSeeBetter because we know firsthand how much these methods can help, and we believe every student deserves the chance to experience the same freedom and confidence we found. Our goal is simple: to share what worked for us and help children and young people in our community — and beyond — protect, strengthen, and reclaim their vision, naturally. From our eyes — to yours.

Rishi Challa

Class of 2028 at GSMST High School

Co-Founder & CEO
Vision, Content, Program Development, Partnerships

Pranav Challa

Class of 2028 at GSMST High School

Co-Founder & COO
Policies, Operations, Digital, Outreach

Illustrated placeholders — swap in real team photos anytime.

CONTACT US

Questions, feedback, or a workshop request?

Leave your email and your message below — we read every one and reply within 2–3 school days.

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