DIET CHART FOR HYPOTHYROIDISM
INTRODUCTION
Thyroid is a small, butterfly-shaped gland at the front base of the neck. Hypothyroidism occurs when the gland produces very less or insufficient thyroid hormones. This condition can lead to weight gain and can slow down a person's metabolism. A healthy eating and well-balanced low-fat diet that is rich in fruits, vegetables, lean proteins, grains, pulses, and antioxidants can improve overall health and benefit of the thyroid gland. Nutrient-rich foods high in B vitamins, Omega-3 fatty acids, selenium, and zincalso help and maintain proper thyroid function. But consumption of high fatty foods, high in sugar, soft drinks, caffeine, alcohol, can worsen hypothyroidism.

DAILY DIET SCHEDULE
EARLY-MORNING
A glass of water +1 tsp chia seeds
BREAKFAST
Veg Semolina (upma) / Broken wheat porridge (Dalia) / Vermicelli (Sewian) / Veg poha (Rice flakes) / Idli / Besan pancake (gram flour) / Stuffed Chapatti / Chapatti with Veg or Dal + Curd + 1 Eggs white portion
MID-MORNING
Fruit / Buttermilk / Coconut water / Sprouts / Salad \
LUNCH
Mix chapatti / Plain chapatti / Veg pulao / Boiled rice / Vegetable + Dal + Curd + Salad
EVENING
Herbal tea / Green tea / Roasted Chana / Sprouts / Rice flakes snack / Flaxseed- 1tsp
PRE-DINNER
Soup (Home-made)
DINNER
Mix chapatti / Plain chapatti / Vegetable + Dal
DIET INSTRUCTIONS
CEREALS
TO BE CONSUMED
Whole grains such as Barley, Oatmeal, Porridge, Brown rice, Corn, Quinoa
Chapatti Ratio - Wheat flour (1 kg) + Black chana (250 gm)
TO BE AVOIDED
Whole refined flour, White breads, White rice,Soya flour, Rye
PULSES
TO BE CONSUMED
All pulses and Legumes
TO BE AVOIDED
Dried and frozen pulses and soybean-based products
VEGETABLES
TO BE CONSUMED
Carrot, Pumpkin, Squash, Peas, Artichokes, Lettuce, Asparagus, Spinach,Okra, Mushroom, Beet greens, Zucchini, Parsley, Bell peppers, Potatoes, Cucumber, Onion, Fenugreek leaves, Celery, Coriander leaves
TO BE AVOIDED
Bok Choy,Broccoli, Sweet potatoes, Brussels sprouts, Cabbage, Canola, Cauliflower, Choy sum, Collard greens, Horseradish, Kale, Kohlrabi, Mustard green, Soya, Turnips, Red and Green chili, Frozen vegetables
FRUITS
TO BE CONSUMED
All fruits include Grapes, Papaya, Oranges, Banana, Strawberries, Apple, Dates, Kiwi, Litchi, Muskmelon, Watermelon, Guava, Pear, Blueberries, Pomegranate, Avocado, Raspberries, and Peaches.
TO BE AVOIDED
All canned and packaged fruits
DAIRY PRODUCTS
TO BE CONSUMED
Low-fat milk (occasionally), Buttermilk, Low-fat curd, Low-fat yoghurt (0ccacionally)
TO BE AVOIDED
Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk
FLESH FOODS
TO BE CONSUMED
Egg white, Sea fish, Tuna, Grass fed beef, Salmon, Sardines, Halibut, Turkey, Chicken, Lean beef, Crab, Oyster, Shrimp, and Pork chops
TO BE AVOIDED
Meat (can be taken in limited amount) prawns, lobster, crab, lean beef, pork, lamb, ham, turkey, rabbit, egg yolk, fish roe, sausages, mutton, salami, bacon, duck, goose, and salty sea water fish
SPICES
TO BE CONSUMED
Fennel, Turmeric, Mint, Cumin, Carom, Coriander, Fenugreek, Limited salt, Black pepper, Cinnamon
TO BE AVOIDED
Red chili powder
FATS
TO BE CONSUMED
Cow ghee, Mustard oil, Olive oil, Rice bran oil
TO BE AVOIDED
Unsaturated fats, Cream, Palm oil, Butter
NUTS AND DRY FRUITS
TO BE CONSUMED
Flax seed, Sunflower seeds, Chia seeds, Pumpkin seed, Hazelnuts, Hemp seeds, Brazil nuts, Macadamia nuts, Almond
TO BE AVOIDED
Cashew nuts, Peanuts, Raisins, Dried nuts, Walnuts, Cotton seeds
DRINKS
TO BE CONSUMED
Milk, Homemade soup, Buttermilk, Carrot juice, Wheatgrass juice, Bitter Gourd juice, Aloe Vera juice, Amla juice
TO BE AVOIDED
Alcohol, Carbonated beverages, Canned soup, Packaged soup and Canned fruit juices, Caffeinated drinks like Coffee and Tea, Soya milk
OTHER FOODS
TO BE CONSUMED
Homemade only, Honey, Jaggery
TO BE AVOIDED
All bakery products or processed, Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Dark chocolate, Butter scotch, Coconut bar, Chutneys, Fiber bars, Miso, Pickles, Junk food, Deep fried foods, Spicy foods, Too much salty food
DIET TIPS
- Walk for at least 30-45 min is recommended.
- Whole fruit should be preferred to fruit juices.
- Skipping of meals should be avoided, especially the breakfast
- 6 -Soaked Almond per day
- Water intake should be increased at least 8-10 glass regularly
- Herbal Tea - Boil ½ tsp each of fennel, coriander, cumin in cups of water till it’s reduced to 2 cups.
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