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Happy Tummy Expert

1 year ago

Dear Sujata ohol, Thank you for the question

Thyroid disorders such as hypothyroidism requires further diagnosis from specific medical experts. It is suggested to contact your health care professional for further assistance and management for thyroid disorders.

Hypothyroidism is generally associated with weight gain, it is important to follow a healthy lifestyle and aim for ideal weight management with dietary modification and regular exercise. For management of hypothyroidism it is recommended to use iodised salt for all cooking purposes. Try to limit the intake of Cruciferous vegetables like kale, turnips, cabbage, cauliflower etc., as they are known as goitrogens which can inhibit the synthesis of thyroid hormones.

Women face more risk of iron deficiency across lifecycle due to increased iron needs during menstrual blood loss & childbirth etc.  some of the reasons iron deficiency inadequate intake, malabsorption, low intake of vitamin C, infections and/or underlying health conditions. Iron deficiency may potentially increase the risk of anemia. For further diagnosis and assistance please contact a health care professional.

The richest sources of heme iron in the diet are lean meat and seafood and non-heme sources include nuts, beans, dark green leafy vegetables, and fortified grain, milk, whole grains, legumes and dry fruits etc.

Recommended Daily Allowance (RDA) of Iron for women is 29mg per day.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the RDA for protein requirement is  46g/d for women.

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Some of the good sources of protein include pulses, lentils, milk, paneer, eggs, lean meat, nuts & seeds, etc.  
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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