• Fruits and vegetables: Incorporate a variety of fruits and vegetables into your diet. They are low in calories, high in fiber, and rich in essential vitamins and minerals. They can help you feel fuller for longer and provide necessary nutrients.
• Healthy fats: Include sources of healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish (like salmon and sardines). These fats provide satiety, support brain health, and help absorb fat-soluble vitamins.
• Portion control: Pay attention to portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body's hunger and fullness cues.
• Fiber-rich foods: Choose foods high in fiber, including legumes, whole grains, fruits, vegetables, and seeds. Fiber adds bulk to your diet, aids in digestion, and promotes a feeling of fullness.

• Fruits and vegetables : Include a variety of colorful fruits and vegetables in your diet as they are rich in antioxidants, vitamins, and minerals. Aim for a wide range of options to ensure a diverse nutrient intake.
• Lean protein : Choose lean protein sources like skinless poultry, fish, tofu, legumes, and low-fat dairy products.
• Complex carbohydrates : Opt for whole grains such as brown rice, quinoa, oats, and whole wheat bread. These are high in fiber and can help regulate blood sugar levels.

When it comes to supporting thyroid health through diet, it's important to focus on nutrients that help regulate thyroid function and reduce inflammation. Here are some food recommendations that may be beneficial for thyroid health

• Iodine-rich foods: Iodine is an essential nutrient for thyroid hormone production. Good sources of iodine include seaweed, iodized salt, seafood (such as fish and shrimp), dairy products, and eggs.
• Selenium-rich foods: Selenium is another important mineral for thyroid health, as it helps with the conversion of thyroid hormones. Brazil nuts, seafood (such as tuna and sardines), beef, chicken, and whole grains like brown rice and oats are good sources of selenium.
• Foods rich in tyrosine : Tyrosine is an amino acid that is necessary for the production of thyroid hormones. It can be found in foods like lean meats, fish, poultry, dairy products, legumes, and whole grains.

• High-fiber foods: Include plenty of fiber-rich foods in your diet, such as whole grains (brown rice, quinoa, whole wheat bread), legumes (beans, lentils), fruits, and vegetables. Fiber helps slow down the digestion and absorption of carbohydrates, leading to more stable blood sugar levels
• Non-starchy vegetables: Fill your plate with non-starchy vegetables like leafy greens, broccoli, cauliflower, peppers, and zucchini. These vegetables are low in carbohydrates and calories but high in nutrients and fiber.
• Healthy fats: Choose healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel, sardines). These fats are important for heart health and can help improve insulin sensitivity

• Fruits and vegetables: Include a variety of colorful fruits and vegetables in your diet. They are rich in antioxidants, vitamins, minerals, and dietary fiber, which can help reduce inflammation and support heart health.
• Whole grains: Choose whole grain options like whole wheat bread, brown rice, quinoa, oats, and whole grain cereals. Whole grains provide fiber and nutrients, and they have been linked to a reduced risk of heart disease./li>
• Healthy fats: Include sources of healthy fats in your diet, such as avocados, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), and olive oil. These fats provide monounsaturated and polyunsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease.
• Low-fat dairy products: If you consume dairy, choose low-fat or skim options for milk, yogurt, and cheese to limit saturated fat intake.