PCOS diet

 

Diet  for PCO women -

What to consume ?  Ans: Fresh fruits or canned fruits without sugar.

Non starchy fresh vegetables such as broccoli, spinach or carrots etc.

Whole grains such as whole wheat pasta, brown rice, oats, whole wheat bread, quinoa, milk, oats.

Fruits  high fiber baked goods make from whole wheat flour and oats

Salad chips  , popcorn,  roasted snacks, Unsaturated fats like olive oil, seasame oil, Rice bran oil, Oil seeds like sunflower seeds, pumpkin seeds etc.

Lean chicken  or fish in grilled form

Avid  grilling and microwave as cooking methods.

 

 

Check the Nutrition Label

Read food labels properly so as to look out for hidden sugar and salt in the form of sodium or high fructose corn syrup. One should not    be fooled by fat free treats . Such market products they usually have a lot of added sugar. Also some free foods are made with refined grains such as white flour and can raise your insulin levels the same way as sugar. One should try to stick to the most natural whole form of each food

Increase Fiber Intake

Increase fiber intake including fruits vegetables, oats , barley and beans.

One should aim to eat 25-30 grams of fiber per day. Choose vegetables such as broccoli, lettuce, celery , cabbage, cucumber , parsley , radish, spinach . To choose pulses such as fresh cooked kidney , beans , soy beans, lentils , black eyed peas. Chickpeas, and lima beans. Choose fruits such as strawberries, raspberries, grapefruit, apples, cherries, peaches, pears, and plums.

Essential Fat & Protein Intake

To eat fish two to three times a week. Fish such as tuna, salmon, herring , sardines, and trout can improve  heart health. For eg pomphret , Bombay duck, Mackerel , Rohui , Katla fish etc.

To Include essential  fatty acids in diet like cod liver oil or flaxseeds , walnuts that help to create a healthy environment for conception. To eat protein and and/or  fat with every meal or snack. Protein  has a stabilizing effect on the sugar released from carbohydrates  into the blood. Protein can be found in lean meats, fish , poultry, dairy products , beans, nuts and seeds.

Beware of Sodium

To limit salt intake, Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods. To limit foods such as marinated and smoked meats, salted nuts, canned and processed vegetables, meats, marinades and sauces.

Supplemets of Vitamins & Minerals

Supplements play a crucial role in managing  PCOS and women with PCOS tend to be deficient in some key vitamin and nutrients like inositol , omega 3 , vitamin D and magnesium. Physician may supplement the diet with chromium, calcium vitamin D and vitamin B.

Alter Dietary and Lifestyle Habits

To limit alcohol and caffeine.

To maintain water intake of 2-3 liters/ day

To Quit smoking

To Lose weight if overweight or obese.

Small frequent meals to help control blood glucose levels. Not to skip meals.