PCOD Diet

PCOS Advice

v  Eat a balanced diet. Your body needs carbohydrates, protein, and fat.

v  Choose healthy carbohydrate foods that are high in fiber and low in sugar.

v  Load up on vegetables and fruits. They are high in fiber and packed with vitamins and minerals.

v  Balance your carbohydrate foods with proteins and healthy fats.

v  Limit your portions when you are eating high–carbohydrate foods (especially ones that are low in fiber).

v  Eat small meals and healthy snacks during the day instead of 3 large meals.

v  Don’t forget to exercise! Good nutrition is important, but it isn’t enough. You also need to exercise regularly. Adding exercise or increasing the exercise you already do will help you manage your PCOS.

v  Try not to get frustrated if you don’t lose weight quickly or if you’ve tried to lose weight before and it didn’t work. Learning how to choose and balance your carbohydrates and doing regular exercise will help!

v  Stay positive! It can be very difficult to achieve visible results. Doing what’s right for your body IS doing something good, even if you don’t see a big change in your weight.

v  Talk to your health care provider about managing your PCOS. Most young women with PCOS need to take medication, even with good nutrition and exercise. If you have more questions about PCOS and nutrition, ask your health care provider about talking to a registered dietitian who has experience in working with teens with PCOS.

Healthy eating for PCOS includes the following guidelines:

¬  Eating small meals and healthy snacks every few hours instead of eating large meals.

¬  Including a balance of carbohydrates, protein, and fat at meals and snacks.

¬  Choosing high fiber carbohydrates including whole grains (instead of refined grains), fruits, and vegetables.

¬  Choosing healthy fats (instead of saturated or trans fats).

¬  Limiting sugary drinks, refined grains, processed snack foods, and sugary treats.

Take a look at the Sample PCOS-Friendly Menus to get some ideas, and then plan your own menu using the foods from the table below. Include an item from each column at all of your meals and snacks. After you've planned your menu, make a shopping list of the foods you will need to help you eat a balanced diet.

Protein	Carbs (High fiber when possible)	Fat (Choose mostly unsaturated)
*These foods are a source of more than one of the three nutrients (protein, carbs, or fat)  but are listed in the one category which they're the best source of
Beans*	Bread (whole wheat)	Avocado*
Beef	Brown Rice	Butter
Yogurt	Cereal (>5 grams fiber per serving)	Canola or Vegetable Oil
Chicken	Corn	Cheese*
Eggs*	English Muffin (whole wheat)	Cream Cheese*
Egg Substitute	Fruits	Creamy Salad Dressing
Energy bars* (>10 grams protein per bar)	Milk* (low–fat)	Guacamole
Fish	Pasta (whole wheat)	Hummus*
Hummus*	Squash	Margarine
Milk* (low–fat)	Sweet Potato
Nuts*	Tortilla	Oil–Based Salad Dressing
Peanut and Nut Butters*	Vegetables	Olive Oil
Pork		Peanut Butter*
Shellfish
Tofu*
Veggie Burgers*

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