General Guidelines

1. For Hypothyroidism (Underactive Thyroid):

   - Include iodine-rich foods like fish, eggs, and dairy in moderation.

   - Consume selenium-rich foods such as fish, eggs, and sunflower seeds.

   - Incorporate zinc-rich foods like lentils, pumpkin seeds, and whole grains.

   - Limit goitrogenic foods (raw cabbage, cauliflower, and soy) as they may interfere with thyroid function.

2. For Hyperthyroidism (Overactive Thyroid):

   - Avoid iodine-rich foods like seaweed and iodized salt.

   - Increase intake of calcium and vitamin D-rich foods to prevent bone loss.

   - Include cruciferous vegetables (cooked) like cabbage and broccoli to help slow thyroid activity.

3. General Thyroid Health:

   - Eat balanced meals rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

   - Stay hydrated with plenty of water.

   - Avoid processed foods, sugary snacks, and excessive caffeine.

4. Maintain a Healthy Weight:

   - Engage in regular physical activity such as walking or yoga.

Sample Meal Plan

Early Morning

 - Warm water with lime or herbal tea (no sugar, no caffeine). 

Breakfast

Option 1:

- 1 cup of kurakkan porridge with a small amount of coconut milk.

- 1 boiled egg (for hypothyroidism) or omit if advised (for hyperthyroidism).

- A side of sautéed leafy greens (spinach, gotu kola).

Option 2:

- 2 string hoppers (made with red rice flour).

- Dhal curry (low salt, minimal oil).

- Coconut sambol (minimal coconut and salt).

Mid-Morning Snack

- A small guava or papaya slice.

- A handful of unsalted sunflower or pumpkin seeds. 

Lunch

Main Meal:

- 1 cup of red rice or brown rice.

- Grilled or steamed fish or skinless chicken (moderate portion).

- Mixed vegetable curry (pumpkin, beans, carrots) cooked with minimal oil.

- Fresh cucumber and tomato salad with lime dressing.

Afternoon Snack

 - A handful of boiled green gram or roasted chickpeas (without salt). 

Dinner

Option 1:

- 1 chapati (whole wheat, no added salt).

- Dhal curry (low salt).

- Steamed or sautéed greens (moderation for hypothyroidism).

Option 2:

- 1 small portion of boiled manioc or pumpkin curry (low salt).

- A vegetable salad with lime dressing.

Bedtime Snack

 - ½ cup of low-fat milk or a small pear.

Foods to Avoid

For Hypothyroidism:

1. Limit raw goitrogenic foods like cabbage, cauliflower, broccoli, and soy.

2. Avoid processed foods and excessive sugar.

3. Reduce intake of highly refined carbs.

For Hyperthyroidism:

1. Avoid iodine-rich foods like seaweed, shellfish, and iodized salt.

2. Limit caffeine (tea, coffee) and spicy foods.

3. Avoid processed and sugary foods.

Lifestyle Tips

Exercise Regularly: Engage in daily physical activities like walking,       yoga, or light workouts.

Stress Management: Practice mindfulness, meditation, or deep breathing exercises to balance thyroid hormones.

Stay Hydrated: Drink plenty of water throughout the day.

Regular Check-Ups: Follow up with your doctor for thyroid function tests and medication adjustments.