'Eggs are a source of 20 per cent of the selenium you need in a day and a thyroid superfood'

I have thyroid, PCOD, asthma, and have also been operated for uterine polyps. Doctors recommend losing weight, but the dieticians I've consulted give many expensive supplements for calcium and vitamins. I'd rather prefer to get maximum nutrient benefit from a healthy diet plan. What would you recommend?
—Megha Sharma

Addressing thyroid and PCOD involves making significant lifestyle changes. Adopt the following rules to form better eating habits and get healthier.

Don't binge eat: Even if what you are eating is healthy, your body can only digest a certain amount of food at one time. Instead have frequent small meals.

Exercise: To eliminate the excess fat from your body make any cardio a part of your daily routine.

Watch calcium intake – Complement your meals with a bowl of yogurt and leafy salads is a good idea. Dairy foods and dark leafy greens contain good amounts of calcium and iodine and help regulate your thyroid. Include milk, bok choy, okra, broccoli, green beans and a handful of almonds But don't go overboard, as some of these sources are also high in dietary fat.

Get your essential vitamins: Vitamin B, D and E are also important inclusions for a thyroid friendly diet. Good food sources of vitamin B include whole grains, legumes, nuts, meat, eggs, seeds, and again our dear calcium rich friends — dark leafy greens, milk, yogurt and fish.

Oranges and berries will help you boost vitamin C and B.

Eggs are a thyroid super food since they contain about 16 per cent of the iodine and 20 per cent of the selenium you need in a day. Selenium is also a nutrient that helps regulate thyroid hormones. But again, remember, too much of anything is not a good thing.

How important is it to count calories? It's not easy to find the exact calorie count of all Indian meals. Is there an easy way or a simple formula I can use to ensure I maintain the calorie-limit?
—Sanjay Singh

Numbers are objective. But cooking is relatively subjective. Hence, it's almost impossible for most to know the exact amount of calories contained within any meal. The number of calories will fluctuate on the method of cooking and the amount of oil used. It is far easier to have a general idea of how many calories are present in your 'daily diet constants' like roti and rice and then make adjustments in your cooking style of your sabzi, dal or meat accordingly.

Concentrate on making healthier choices and exercising portion control. Try using about 2-3 teaspoons of oil for all of your daily cooking. Measure your portions — allow yourself a bowl of rice and not anymore in one sitting. If you're having bread, don't eat more than two small slices at a time. Limit the number of servings you take of your sabzi and dal. Second helpings often lead to overeating.

Avoid highly processed and calorie-dense fried and sugary foods. Eat smaller portions at regular intervals. Eat healthy and ensure you get adequate amounts of all the five vital fingers of nutrition — protein, carbohydrates, fats, vitamins and minerals. Don't let calories instill fear in food – food is essential and it isn't food that makes you fat. It's just the wrong cooking techniques make them bad.

Pooja Makhija
Consulting Nutritionist and Clinical Dietitian

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Mail your queries at: dnahealthpage@gmail.com; you can contact Pooja at: pooja@nourishgenie.com