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, liver, kidney, chest 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.