🥛 Dairy & Eggs: Milk (preferably low-fat or skim), cheese (like cottage or farmer’s), Greek yogurt, eggs. These are high-quality proteins that support thyroid function and balance calcium.
🍖 Gelatin & Collagen: Bone broth, gelatin powder, collagen peptides. Great for balancing amino acid intake and supporting skin, gut, and joint health.
🐟 White Fish & Shellfish: Cod, sole, shrimp, scallops, clams. Particularly rich in zinc, copper, selenium.
🐄 Ruminant Meats (in moderation): Beef, lamb, bison. Best when slow-cooked or eaten with gelatin-rich sides like stews or oxtail. Avoid excess muscle meats without balancing with gelatin or dairy.
🍗 Poultry (occasionally): Chicken and turkey, well-cooked and skinless. Not metabolically protective; balance with gelatin.
CARBS
🍊 Fruits (especially ripe/sweet): Oranges, mangos, cherries, papaya, grapes. Fresh-squeezed juice is ideal — especially with a pinch of salt or bit of gelatin.
🥭 Dried Fruits (moderation, ideally sulfate-free): Figs, dates, raisins. Great for quick energy — just be mindful of purity and additives.
🥔 Roots & Tubers: Potatoes (preferably well-cooked), carrots. Support metabolism and reduce stress. Avoid raw carrot juice in excess.
🍯 Simple Sugars: Honey and white sugar. Well-absorbed, useful to stabilize blood sugar and lower stress hormones.
🍚 White Rice (well-cooked, in moderation): Best when eaten with saturated fat like butter or coconut oil. To improve absorption, pair with salt or broth.
Note: White sugar or fruit sugars can help support metabolism and reduce stress when balanced with nutrient-dense foods.
FATS
🥥 Saturated Fats (Highly Protective): Coconut oil, butter (grass-fed), cocoa butter. Stable, anti-inflammatory fats that support thyroid and resist pathogens.
🧈 Dairy Fats: Cream, cheese fats, ghee. Support hormonal health, calcium metabolism, and are easier to digest.
🥩 Animal Fats (in Moderation): Beef tallow, lamb fat. Best from healthy animals. Pair with gelatin or broth-based meals.
🐟 Marine Fats (Occasionally): Shrimp, oysters, anchovies. Contain PUFA, but also valuable zinc and copper. Consume in moderation.
