Sudden weight loss (even when your appetite and diet remained same or even increased), rapid irregular heartbeat or palpitations, are the symptoms of Hyperthyroidism. On the contrary, if you have an unexplained weight gain and you feel fatigued and depressed, you may be suffering from Hypothyroidism. People over age 50 and females are more susceptible for hypothyroidism, which significantly increases their risk of obesity, heart disease, depression, hair loss and infertility.
Thyroid gland is one of the most important glands of your body, as it controls your metabolism, energy balance and weight changes. It is located in the front base of your neck and produces thyroxine (T4) and triiodothyronine (T3) hormones. Common thyroid problems include over (i.e. hyperthyroidism) or insufficient (i.e. hypothyroidism) production of these hormones.
To detect any thyroid abnormalities, common practice is to check your body’s thyroid-stimulating hormone (TSH) levels, a hormone secreted by the pituitary gland that controls levels of T4 and T3 hormones in your body.
One of the best ways to cure your thyroid problems is through your diet. Your thyroid glands mainly need Iodine, Selenium and Vitamin D to function efficiently. However, some other micronutrients that help restore thyroid function in your body include trace metals (Iron, Zinc, Copper); antioxidants (Vitamin A, C, E) and Vitamin B. To fulfill these nutritional requirements your 5-6 mini-meals spread across the day should include a combination of following foods:
1. Whole grains - whole wheat, brown rice, oats, millets like jowar, bajra, ragi and corn
2. Legumes especially beans and Nuts
3. Low-fat dairy products
4. Lots of fruits and vegetables
5. Iodized salt
Also you need to be cautious while consuming certain foods like cruciferous vegetables (i.e. broccoli, cauliflower, cabbage) and soy foods, these foods produce goitrogens, which can cause imbalance to your thyroid function. So avoid these foods in especially in raw and processed form, you can eat them in moderation after steaming or cooking. Also wherever possible replace your regular cooking oil with thyroid friendly coconut oil.
So, eat balanced whole food meals at frequent intervals and drink plenty of water, this way you not only support your thyroid function but also promote your overall wellbeing.
Sample Diet Plan for a Week for a Thyroid Patient by Dr. Deeksha Sharma
Sunday
Monday
Breakfast*: Stuffed veg. whole wheat roti/ wrap+ 1 seasonal fruit
Mid-morning Snack: 1 cup milk or fruit shake
Lunch: 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl chick pea+1 bowl veggies+ 1 bowl curd
Evening Snack: 1 cup green tea + Fist full Nuts
Dinner: 2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Breakfast*: ½ cup oatmeal boiled with 1cup skimmed milk add 1 seasonal fruit+ Raisins + Nuts
Mid-morning Snack: 1 Orange/ 2cups watermelon
Lunch: 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl Dal+1 bowl veggies+ 1 bowl curd
Evening Snack: 1 cup green tea
Dinner: 2 Mix whole grains (Wheat & Bajra) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Tuesday
Wednesday
Breakfast*: 2 Idlis with tomato chutney+ 1 seasonal fruit
Mid-morning Snack: 1 cup milk or fruit shake
Lunch: 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl kidney beans+1 bowl veggies+ 1 bowl curd
Evening Snack: 1 cup green tea + Fist full Nuts (Almonds/Walnuts)
Dinner: 2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Breakfast*: Poha/1 Boiled egg with 2 whole wheat toasted bread slices + 1 seasonal fruit
Mid-morning Snack: 1 cup dahi with cut fruits/yogurt
Lunch: 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl Dal+1 bowl veggies+ 1 bowl curd
Evening Snack: 1 cup green tea + Fist full Nuts (Almonds/Walnuts)
Dinner: 2 Mix whole grains (Wheat & Jowar) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Thursday
Friday
Breakfast*: Uttapam/ veg. sandwich+ 1 seasonal fruit
Mid-morning Snack: 1 cup milk or fruit shake
Lunch: 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 bowl cow peas+1 bowl veggies+ 1 bowl curd
Evening Snack: 1 bowl carrot salad or yogurt
Dinner: 2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Breakfast*: Dosa/Moong dal Cheela + 1 seasonal fruit
Mid-morning Snack: Fist full Nuts or yogurt
Lunch: 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 bowl Dal+1 bowl veggies+ 1 bowl curd
Evening Snack: 1 cup green tea
Dinner: 2 Mix whole grains (Wheat & Bajra) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Saturday
*Meet major portion of your day’s nutritional requirements during breakfast by adding lots of vegetables and sprouts in your breakfast preparations and eat 1 seasonal fruit i.e. apple, banana, pear, papaya
*Plan your meals in advance. Do some preparation, the night before like make dough or batter, cut vegetables, soak and keep legumes/beans for sprouting.
*Also stock up healthy ready-to-eat snacks like roasted grams (chanas), peanuts, dry fruits, khakhras, biscuits and fruits
Breakfast*: Upma/ Dalia+ 1 seasonal fruit
Mid-morning Snack: 1 cup milk or fruit shake
Lunch: 2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl Bengal gram+1 bowl veggies+ 1 bowl curd
Evening Snack: 1 cup green tea + Fist full Nuts
Dinner: 2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad
Photos Courtesy -
http://img.dailymail.co.uk/i/pix/2008/02_01/thyroidMS0902_468x341.jpg
http://outsmartdisease.com/wp-content/uploads/2013/05/SCH-image-2.png
