The thyroid gland is an important contributor to your endocrine system, a collection of hormone-producing glands that regulate normal body functions. Thyroid is a small gland in your neck below the voice box. It is signaled by your pituitary gland, which is in the brain, to make thyroid hormones. These hormones regulate the rate that your body breaks down and converts food to energy, or metabolism. Problems with your thyroid gland impact metabolic processes, either causing an overactive or underactive production of thyroid hormone that results in excess weight gain or loss. Thyroid problems pose a challenge to maintaining a healthy weight and stature.
Step 1
Talk to your physician for proper diagnosis. Your dietary needs are different depending on your exact thyroid problem. Hyperthyroidsim, or overactive thyroid, is characterized by excessive hormone production, which tends to increase weight loss. Hypothyroidism, or underactive thyroid, is characterized by inadequate hormone production, increasing your risk of weight gain. In either condition, your physician may prescribe a medication to regulate your thyroid hormone and certain dietary changes to prevent food interactions with your medicine. Once your thyroid gland is regulated by medical treatment, the key to weight gain or loss is with a well-balanced diet and regular exercise.
Step 2
Eat smaller frequent meals. Regulate your metabolism by fueling your body on a consistent basis throughout the day. Small nutritious meals supply you with sustainable energy as opposed to large, fat or sugar-filled meals. You can categorize your meals as breakfast, lunch and dinner with light snacks between, but the goal is to make these meals balanced with foods that support thyroid health.
Step 3
Add a vegetable and whole grain to each meal. Plant-based foods like vegetables and grains are the foundation of a healthy thyroid diet. These foods contain fiber to aid in digestion and help you maintain normal insulin levels by providing your body with sustainable carbohydrates that do not cause a sugar crash. Squash, salad greens, peppers, wheat pasta or brown rice are a few healthy low-calorie and low-fat choices. Avoid processed white grains, which generally have added sugar and sodium. Choose fresh vegetables instead of canned or frozen varieties.
Step 4
Select fruit as snacks. Berry varieties like blueberries and strawberries are low-calorie and fat-free snack choices that also improve your immune system to fight thyroid problems. Eat a fresh fruit serving between meals and add a low-fat dairy source like yogurt or cheese. You can eat dairy in moderation, but choose low-fat or non-fat kinds instead of whole dairy to help you with weight management. Avoid sugar-filled, packaged snacks like potato chips, cakes and cookies. These snack foods can have high saturated fat, sugar and sodium, which is not optimal for achieving a healthy weight.
Step 5
Limit saturated and trans fats from meat. Your diet can include sources of protein from meat, but choose lean varieties like fish or poultry instead of red meat and lunch meats. Protein is important for maintaining muscle and cellular health, but if you prefer non-meat foods, opt for beans and nuts to get your protein nutrients. Saturated and trans fats increase your risk of obesity and heart conditions, so limit your daily calorie intake of saturated fats to no more than 10 percent. Fish, beans and nuts contain omega-3 fatty acids, a healthier form of fat that supports thyroid health. Talk to your physician before eating fish if you have an iodine intake problem related to your thyroid.
Step 6
Drink plenty of water throughout the day. Water is important for preventing sodium retention, especially if bloating is a symptom of your thyroid condition. Drink at least eight glasses of water daily and increase your consumption if you exercise for 30 or more minutes a day.
Step 7
Avoid quick foods and fried foods. Fast-food is convenient on the go but does not support a healthy thyroid diet. If you must eat convenience foods, choose salads with baked chicken or grilled chicken on a wheat bun. Avoid fried foods altogether because they are high in saturated and trans fats, which increase your calories and potential for weight gain. Restrict your use of microwave meals, also convenient and quick but generally contain low-nutritive value. Buy fresh foods and prepare them to order or pack your lunch and snacks the evening before to take with you to work.
Tips and Warnings
- Control other medical conditions. Thyroid problems may occur as a result or in conjunction with other health conditions like obesity. Get all of your medical conditions treated to ensure your chances of achieving a healthy weight. Vegetables and whole grains are also referred to as low glycemic, which aids in reducing your risk of excess weight gain and diabetes complications.
- Broccoli, spinach and soybeans may interfere in your thyroid medications when eaten at the same time. Talk to your physician to determine when you should take your medication to prevent interactions.
References
- Hormone Foundation: Thyroid Problems; March 2008
- University of Maryland Medical Center: Hyperthyroidism
- "The Thyroid Sourcebook: What to Eat"; M. Sara Rosenthal; 2009
- University of Maryland Medical Center: Hypothyroidism
- American Thyroid Association: Thyroid and Weight
- HolisticOnline.com: Glycemic Index
