Dr Sonal's DietPlan

Hi Koushiki, I hope you are well. To support your thyroid health you require nutrients like Iodine, selenium, iron, zinc, Vitamin A, Vitamin D3, and Vitamin B12. These nutrients will also support your overall health. - You can get these foods from green leafy vegetables ( have it cooked), lean meat, eggs,dairy and dairy products, fresh fish ( avoid fried fish for it has higher amounts of salt in it) , sweet potato, pumpkin seeds, Brazil nuts, sunflower seeds, carrot, bell peppers, etc. - Additionally have Cruciferous vegetables such as cauliflower, cabbage, broccoli, kale in the cooked form only. - Go slow on consumption of soy and peanuts. - Include enough fibre and protein in your diet to ensure overall health. - Start your day with lukewarm water and a couple of soaked nuts. - Keep yourself active, and keep stress at bay. - Have mid-meals or healthy snacks to support your energy requirements. - Avoid ultra processed, packaged and refined foods . Take care ✨

Hi there, I hope you are well. Yes, herbal teas can help with reducing period cramps to a certain extent. However, you will have to adopt a healthy lifestyle to ensure that your cramps are minimised or manageable. - Ginger tea- Anti- inflammatory, pain relieving properties, It can help reduce period pain, and bloating. - Peppermint tea- Peppermint tea is known to have a calming effect, and it can reduce cramps. Studies are underway to understand it better. - Chamomile tea- There is no direct correlation with menstruation, however, it can help with better sleep, and alleviate fatigue during menstruation. - Cinnamon tea- Cinnamon tea is good for patients suffering from PCOS. It is capable of reducing inflammation, and bloating. - Thyme tea- Thyme tea may reduce menstrual pain, studies are underway. Some of these teas have been known to reduce menstrual pain based on anecdotal evidence:) Hence, you can try and test to see which suits best. I hope this helps. Take care.

Hi there, I hope you are well. To reduce bloating and water retention, -You must drink enough water , avoid packaged, ultra processed,and refined foods. -Limit your caffeine and alcohol intake. - Reduce your consumption of simple carbs ( sugar, jaggery, honey, syrups) - Avoid fried foods, rather have omega-3 rich foods, avocado,nuts, seeds, fatty fish. - Include herbal teas such as peppermint, hibiscus, chamomile to the diet. - Reduce salt consumption. Here are a few foods that can help- - Banana - Ginger - Cucumber - Watermelon - Citrus fruits - Yogurt - Pineapple - Papaya. - Berries - Spinach - Carrots - Peppermint tea - Oats I hope this helps :) Take care.

Hi there, I hope you are well. There aren't any specific meal timing strategies to alleviate menstrual cramps. - However, eating meals rich in fibre, protein, and good fats within regular intervals 3-4hrs is ideal if you want to keep your cravings and cramps under control. -Morever, avoid the consumption of processed, packaged, and refined foods can a boon. - Avoiding foods loaded with salt can help reduce bloating, and cramps. - Drinking warm water and herbal teas such as chamomile tea, spearmint mint can help with cramps as well. - Keep yourself hydrated and drink as much as water as possible. - Get enough rest, and sleep well. - Keep yourself active, you can opt for yoga or meditation to alleviate menstrual cramps :) - Avoid overeating and giving in to your cravings, often. I hope this helps. Take care.

Hi there, I hope you are well. Here are some tips :) - Firstly, ensure that you have a healthy and wholesome breakfast ( you can incorporate fibre, protein, good fats in it). - Have mid-meals or healthy snacks in between meals. You can opt for fruits, salad sticks, nuts, and seeds or yogurt with fruits. - Have a healthy lunch, and add in a source of fibre, cereal, and protein to it. - Opt for a fruit as an evening snack. - Ensure to keep your dinner light and protein based, you can reduce the intake of carbs at dinner. - Have a glass of warm milk with turmeric, or a cup of chamomile tea. This will help you in sleeping better. - Your main focus should be on getting enough fibre, protein, good fats, iron, Vitamin B12, folate, Vitamin C, and Vitamin A in your diet. - Drink enough water, and take ample rest :) I hope this helps. Take care.

Hi there, I hope you are well. Here's what you can do. - You can prepare the curry, sandwich or Frankie batter and place it in the or refrigerator for 3 days on an average. - Whenever you feel the need, you can remove this batter and prepare it. - It'll be quick and nutritious. - You can also prepare one pot meals such as dal khichdi, moong dal khichdi with veggies, an easy tawa pulav ( cut the veggies on a weekend and place it in a ziplock bag), curd rice, dal roti, buttermilk rasam and rice, sambar rice, easy veggie sandwich or egg sandwich, moong dal or besan oats chilla, chilla wrap, etc. - You can even marinate chicken/paneer/tofu and place it in the fridge, and whenever you need it, just remove it grill if and have it will a portion of sauteed veggies and rice. - You can even opt for daliya upma or oats upma with veggies. - You can have a dal soup along with the sandwich or wraps as suggested. I hope this helps, take care ✨

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Hi there, I hope you are well. A meal plan is personalized based on your lifestyle, ethnic background, nutritional needs, and eating habits. Hence, here are a few tips that you can follow. - Include foods rich in Iron such as green leafy vegetables, nuts, beans, beans, amarnath, dates, Figs, and ragi. - Add folate to the diet as it's necessary for fertility. Liver ( avoid during pregnancy), green leafy veggies, beans, eggs,etc - Include fibre to the diet as it helps in balancing your hormones levels. Wholegrains, vegetables, fruits, beans, nuts, seeds, and millets are a good choice. - Add protein as protein is needed for your muscles growth and strength. Beans, lentils, nuts, seeds, yogurt,lean meat, eggs and buttermilk are good options. - Add good fats to avoid inflammation. Nuts, seeds, fatty fish, and avocado are great options. - Add foods rich in Vitamin A and Vitamin C such as pumpkin, mango, papaya, carrots, bell peppers, green leafy, citrus fruits, sweet potato, etc. Take care

Hi there, I hope you are well. Yes, here are a few changes that you can make to manage mood swings and bloating. - For bloating you must ensure to do the following - ✅ Drink enough water, at least 8-19 glasses/day. ✅Avoid packaged, processed foods such as chips, biscuits, chivdas, etc because these have sodium content that can bloat you further. ✅Avoid have fast foods ( pizza, burgers , french fries) ( once a while consumption is fine) ✅ Avoid having healthy meals that are loaded with fats, sugar, and oil. ✅Eat fruits and vegetables with natural water content. Cucumber, watermelon, muskmelon, etc. ✅Chew your food slowly, avoid too much caffeine, and get good rest. ✅ Consume fibre in moderation. For mood swings- ✅Add enough protein to the diet. ✅Go for a walk or opt for mild exercise. ✅Consume herbal teas such as peppermint tea, hibiscus tea, chamomile tea,ginger tea. ✅ Add good fats to the diet. ✅Take good rest, and practice meditation. ✅Avoid overeating. I hope this helps. Take care

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