Super Easy Simple Sample Diet for a Healthy Thyroid

Best Diet Plan For Hypothyroidism —Diet is one of the most important tools for managing hypothyroidism. When you have low thyroid hormone (hypothyroidism), it's very important to adopt lifestyle changes that support normal thyroid hormone levels, such as increased energy, weight loss, and better mood.

The thyroid gland is one of the crucial glands in your body that regulates the metabolism, among others. It is estimated that more than 20 million people have a thyroid condition.

Best Diet for Hypothyroidism

Hypothyroidism is a condition in which the body doesn't make enough thyroid hormones.

Thyroid hormones help control growth, cell repair, and metabolism. As a result, people with hypothyroidism may experience tiredness, hair loss, weight gain, feeling cold, and feeling down, among many other symptoms.

Hypothyroidism affects 1–2% of people worldwide and is 10 times more likely to affect women than men .

Foods alone won't cure hypothyroidism. However, a combination of the right nutrients and medication can help restore thyroid function and minimize your symptoms.

This article outlines the best diet for hypothyroidism, including which foods to eat and which to avoid — all based on research.

Ashley Sullivan/Offset Images

ADVERTISEMENT

How does hypothyroidism affect your metabolism?

The thyroid hormone helps control the speed of your metabolism. The faster your metabolism, the more calories your body burns at rest.

People with hypothyroidism make less thyroid hormone. This means they have a slower metabolism and burn fewer calories at rest.

Having a slow metabolism comes with several health risks. It may leave you tired, increase your blood cholesterol levels, and make it harder for you to lose weight.

If you find it difficult to maintain your weight with hypothyroidism, try doing moderate or high intensity cardio. This includes exercises like fast-paced walking, running, hiking, and rowing.

Research shows that moderate to high intensity aerobic exercise may help boost your thyroid hormone levels. In turn, this may help speed up your metabolism.

People with hypothyroidism might also benefit from increasing protein intake. Research shows that higher protein diets help increase the rate of your metabolism.

Which nutrients are harmful?

Several nutrients may harm the health of those with hypothyroidism.

Goitrogens

Goitrogens are compounds that may interfere with the normal function of the thyroid gland.

They get their name from the term goiter, which is an enlarged thyroid gland that may occur with hypothyroidism.

Surprisingly, many common foods contain goitrogens, including:

• Soy foods: tofu, tempeh, edamame, etc.
• Certain vegetables: cabbage, broccoli, kale, cauliflower, spinach, etc.
• Fruits and starchy plants: sweet potatoes, cassava, peaches, strawberries, etc.
• Nuts and seeds: millet, pine nuts, peanuts, etc.

In theory, people with hypothyroidism should avoid goitrogens. However, this only seems to be an issue for people who have an iodine deficiency or eat large amounts of goitrogens.

Also, cooking foods with goitrogens may inactivate these compounds.

One exception to the above foods is pearl millet. Some studies have found that pearl millet might interfere with thyroid function, even if you don't have an iodine deficiency.

Foods to avoid

Fortunately, you don't have to avoid many foods if you have hypothyroidism.

However, foods that contain goitrogens should be eaten in moderation and ideally cooked.

You may want to avoid eating highly processed foods, as they usually contain a lot of calories. This can be a problem if you have hypothyroidism, as you may gain weight easily.

Here is a list of foods and supplements you may want to avoid:

• Millet: all varieties
• Highly processed foods: hot dogs, cakes, cookies, etc.
• Supplements:Adequate intakes of selenium and iodine are essential for thyroid health, but getting too much of either may cause harm. Only supplement with selenium and iodine if a healthcare professional has instructed you to do so.

Here is a list of foods you can eat in moderation. These foods contain goitrogens or are known irritants if consumed in large amounts:

• Soy-based foods: tofu, tempeh, edamame beans, soy milk, etc.
• Certain fruits: peaches, pears, and strawberries
• Beverages: coffee, green tea, and alcohol — these beverages may irritate your thyroid gland

Tips for weight loss with hypothyroidism

People with hypothyroidism may gain weight more easily than people without the condition. This is because hypothyroidism can slow metabolism.

Having a healthy diet rich in fruits, vegetables, filling proteins, and healthy fats can help manage weight and boost well-being. These foods are also rich in fiber, which may help people feel fuller for longer.

In addition, regular moderate- to high-intensity aerobic exercise and strength training can help boost metabolism and promote weight loss. Staying active can also improve levels of energy and the quality of sleep.

In addition, a person may notice a small weight reduction — typically under 10% — when they take medication to treat hypothyroidism.

Hypothyroidism meal plan: 7 days

In general, the best diet for a person with hypothyroidism contains plenty of fruits, vegetables, filling proteins, healthy fats, and moderate amounts of healthy carbohydrates.

Still, it is important for each person to experiment and develop a diet that helps them feel their best.

Must-Read Starting Notes:

1. Consult with your personal doctor or Dietitian first:While I am a qualified Dietitian, I'm not familiar with your personal medical history, your current medications or additional factors that need to be considered when altering your diet or fitness regime.
2. Thyroid hormone should be consumed fasting: At least 1-2 hours before your first food (being conservative). This could mean you skip breakfast altogether, which is fine if it suits you. It just depends on your eating habits and what works best for your lifestyle.
3. Goitrogens, soy and legumes: Goitrogens and soy seem to be safe in moderate amounts (1, 2), but you can always leave them out. The same goes for legumes, often left out of Paleo diets (although I don't recommend they be left out). If legumes give you digestive stress, it could be the FODMAPs.
4. Choose water as your drink: The meal plan does not include drinks, but keep a bottle of water with you at all times and drink up. Tea is also fine, but anecdotal reports suggest more than 300 mg per day of caffeine (2-3 regular coffees) can aggravate the thyroid.
5. Flexibility is key: Of course this plan cannot meet all your individual needs, so if there is an ingredient you don't eat then replace it or leave it out. Also it pays off tobatch prepare some meals ahead of time so you can simply reheat and go.
6. Limit or eliminate junk foods and highly processed products: This plan focuses on whole, unrefined foods as they are fundamental to a healthy diet. Realistically it's very difficult to eliminate all highly processed (often pre-packaged) foods, but just be mindful of cutting down. Likewise, snacks listed are optional depending on your regular eating habits, and there are bonus snack recipe ideas if you scroll to the bottom.
7. The recipes sourced often make 2-4 servings: Consider this when writing your shopping list.You will have leftovers. Feed the family or save the leftovers to have in place of a meal on another day. Recipes toward the end of the week factor in leftovers.

Below, find a sample 1-week meal plan for an omnivorous person with hypothyroidism:

Day #1 Monday

ADVERTISEMENT

Breakfast: 1 large Banana.

Remember only have breakfast at least 1-2 hours after taking thyroid hormone.

Lunch:  Greek Yogurt Tuna Salad. Greek yogurt is high protein and low sugar, while tuna is a rich source of iodine and healthy omega-3 fats.

Dinner: Healthy Chipotle Chicken Sweet Potato Skins. Sweet potato is just one of my all time favourite foods.

Snack:  2-3 Brazil nuts. High in protein, fibre and healthy fats, Brazil nuts are a fantastic source of selenium (for thyroid health). What's more, the addition of nuts to the diet does not increase body weight (3).

Day #2 Tuesday

ADVERTISEMENT

Breakfast: Overnight Chocolate Chia Pudding. Chia seeds are a wonderful source of protein, fibre and magnesium. As the name implies, this should be made ahead of time in large batches.

Lunch: Gluten-free sandwich with tinned tuna (or your favourite sandwich topping).

Dinner: Egg Shakshuka + rice to serve. This Tunisian dish is a wonderful source of vegetables and eggs, a source of iodine. Plus rice is naturally gluten-free.

Snack: 1 cup of carrot and cucumber sticks + cottage cheese or hummus (DIY Spicy Peanut Butter Hummus).

Day #3 Wednesday

ADVERTISEMENT

Breakfast: Gluten-free toast with eggs over-easy.

Lunch: Middle-Eastern Mason Jar Salad. So smart and so simple. Mason jar optional of course, but you need a jar of some type.

Dinner:  Shrimp, Zucchini & Pesto Angel Hair Pasta. You should choose gluten-free pasta for this recipe (doesn't need to be angel hair). Shrimp is a good source of iodine.

Snack: 1 banana.

Day #4 Thursday

ADVERTISEMENT

Breakfast: Green Monster Smoothie. Again, this requires a blender and is another way to make use of your chia seeds, but brush your teeth before work!

Lunch: Pumpkin Soup Like You've Never Tasted Before. I'm a big fan of soups, especially in winter. They tend to be lower-calorie than regular meals, rich in vegetables, and can keep you full for longer.

Dinner: Leftovers.

Snack: 2-3 Brazil nuts.

Day #5 Friday

ADVERTISEMENT

Breakfast:Choose your favourite.

Lunch: Choose your favourite or leftovers.

Dinner: One Pot Cheesy Taco Skillet. For some reason I like the idea of Mexican on Friday nights, and this creates a fun, communal feel that your family will enjoy.

Snack: 1 cup of carrot and cucumber sticks + cottage cheese or hummus.

Day #6 Saturday

ADVERTISEMENT

Breakfast: Choose your favourite

Lunch: Quinoa Salad with Nuts. Quinoa is a versatile grain that is naturally gluten-free and high protein. This recipe has many tasty alternatives depending on what vegetables and nuts you have leftover.

Dinner: Choose your favourite / leftovers / eating out

Snack: Paleo Sweet Potato Fritters

Day #7 Sunday

ADVERTISEMENT

Breakfast: California Sweet Potato Hash with Feta and Eggs. Because it's Sunday. And sweet potato is good at breakfast too.

Lunch: Choose your favourite / leftovers / eating out

Dinner: Quinoa Crusted Chicken Parmesan + vegetables to serve. Delicious way to serve chicken (you can use regular milk if lactose is no problem for you), and you can make use of any leftover vegetables and cheese.

Snack: 200g (7oz) plain Greek yoghurt + 1 small banana

Do's And Dont's

Do's:

1. Include whole grain cereals and legumes.
2. Fruits and vegetables.
3. Fish
4. sea weeds.
5. Selenium rich foods(brazil nuts, yellow fin tuna, grass fed beef, egg, sardines, halibut, turkey, chicken, beef liver,white button mushrooms, lima/pinto beans, sunflower/chia/flax seeds, brown rice).
6. Tyrosine rich foods(cheese, fish, chicken and turkey, egg, lean beef and pork chops, nuts and seeds, wild rice)

Don'ts':

1. Cruciferous vegetables
2. Soy
3. Gluten
4. fatty foods
5. Sugery foods
6. Alcohol and caffiene

Food Items You Can Easily Consume

1. Fish: Fish is a good source of the nutrient selenium, which is most concentrated in the thyroid. Selenium also helps decrease inflammation.
2. Nuts: Brazil nuts, macadamia nuts, and hazelnuts are all particularly high in selenium, which helps the thyroid function properly. You only need to eat one or two; with other nuts, a small handful is enough to get your daily nutrients
3. Whole Grains: The recommendation is to take your thyroid medication several hours before or after eating foods rich in dietary fiber.
4. Fresh Fruits and Vegetables: Specific foods such as blueberries, cherries, sweet potatoes, and green peppers are also rich in antioxidants, nutrients that are known to lower risk for heart disease.
5. Dairy: Fortified milk not only has added vitamin D, but also significant amounts of calcium, protein, and iodine.
6. Beans: beans are a great source for sustained energy, which can be helpful if hypothyroidism leaves you feeling drained. Beans contain protein, antioxidants, complex carbohydrates, and loads of vitamins and minerals.

richmondtamet1951.blogspot.com

Source: https://thesuperhealthyfood.com/best-diet-plan-for-hypothyroidism/

Share this post