If you’re looking for some nutrition tips to help support thyroid and hormone health, we’ve got you covered! Check out our top 4 tips below.
#1: Eat Enough Calories
(to support your activity + lifestyle). Eating enough calories can support your thyroid and hormone health. A body that is consistently well-fed and well-recovered is a body that likely has the resources it needs to make hormones. Here are some signs you might not be eating enough.
Working out 3-5 times per week and getting at least 7-8k steps per day? Eating 1,200-1,600 calories likely won’t cut it. Note: totes normal to see a dip in thyroid and/or hormone levels if dieting and eating below maintenance calorie needs. Things will likely improve once you’re eating more food (:
#2: Support Thyroid & Hormone Health By Eating Enough Protein
Did you know that not getting enough protein each day can contribute to poor thyroid function? Symptoms of hypothyroidism may include fatigue, cold hands/feet, depression, brain fog, weight gain, and more.
Research supports ~0.7-1.0 grams of protein per pound bodyweight to maximize muscle growth during workouts and training. Hitting this goal daily should also cover you on optimal thyroid function as well. Win-win!
#3: Don’t Go Low Carb OR Low Fat
A “Goldilocks + 3 Bears” approach of mostly well-rounded meals (that contain protein, carbs, AND fat may be better). Carbs help our body make the thyroid hormone and also can influence the conversion of T4 to T3.
We need healthy fats to absorb fat-soluble vitamins in our food (like vitamins A, D, E, and K) and cholesterol to make sex hormones (such as estrogen, progesterone, and testosterone).
A good rule of thumb might be to get at least 20-25% of calories per day from healthy fats (whole eggs, avocado, olive oil, salmon, etc). Your body needs carbs and fat for optimal health. Make sure you’re eating both to support thyroid and hormone health.
Check out this Macro Cheat Sheet with 34 ways to get 10 grams of fat.
#4: Lots Of Plants + Fiber
Eating lots of fruits, veggies, and plant foods (beans, lentils, nuts, seeds, whole grains) is another easy way to support your thyroid and hormones. These foods can be a great source of fiber, vitamins, minerals, and/or antioxidants (:
Fiber is the undigestible roughage found in plant foods. Think of dietary fiber kinda like a Mr. Clean Magic Eraser for your insides. Dietary fiber can support better: cholesterol, blood sugar levels digestion, bowel movements, thyroid and hormone levels … and so much more!
Want a Fiber Macro Cheat Sheet? We’ve got that too!
You can always check out my e-book, The Ultimate Guide to Nutrition, Muscle Gain, & Fat Loss if you want to get more details about supporting your nutrition and fitness goals (:
You can also listen to Episode 820 of the Tailored Life Podcast about Women’s Health and Hormones, with my dude Cody McBroom, where we talk all about these 4 tips!