What’s the Best Diet for PCOS
This gives me an opportunity to help women and adolescents make changes to their own diet and weight to improve their health with PCOS. If you are a woman and trying to get pregnant, I can also provide diet plans and support to increase your chances of getting pregnant if you have PCOS. I can also help you eat well during pregnancy and beyond. I provide consultations in person and by telephone or online. I have worked with several fertility specialists, conducted patient education sessions for Monash IVF and developed resources on PCOS for other Dietitians to use. You can read more about my available PCOS services by clicking the button ‘Get a personal PCOS diet plan by Claire’ in the top left column.
I am a member of the Dietitian’s Association of Australia and an Accredited Practising Dietitian. Accredited Practising Dietitians (APDs) are recognized professionals who have the qualifications and expertise to provide expert nutrition and dietary advice. APDs must meet the detailed criteria developed by the Dietitians Association of Australia. Not only do APDs have sound tertiary qualifications, they must undergo ongoing training and comply with the profession’s guidelines for best professional and ethical asphalt nitro cheats hack practice.
There is no one size fits all best diet for women who have been diagnosed with Polycystic Ovarian Syndrome (PCOS), but there are general diet / healthy eating guidelines for PCOS to guide you and help you lose weight and improve symptoms.
The best approach to finding the best PCOS diet for you, is to have an Accredited Practising Dietitian / Nutritionist develop one which takes into account your food preferences, lifestyle, medical history and other individual circumstances. This will give you the best approach to meeting your individual dietary goals, as well as provide you with an opporunity for ongoing education, encouragement and support.
In general, a healthy diet for PCOS will be based on these broad guidelines:
Eat a wide variety of nutritious foods and base meals and snacks on vegetables and fruit with moderate amounts of whole grains, low fat dairy foods and lean protein. A wide variety of foods will give you a wide variety of different nutrients and help you to enjoy the social side of eating,and feel less deprived. Very strict diets are not very enjoyable.
Very low carbohydrate diets are not recommended, but in some people with PCOS, reducing the amount of carbohydrate can read more help. The balance of carbohydrate and protein you need is very individual and depends on your degree of insulin resistance, your weight loss goals and other factors. A dietitian can determine how much carbohydrate and protein you need each day.
Choose mostly low glycemic index carbohydrates and try to have one of these at each meal. Pay attention to the overall carbohydrate serve size so you are not over-consuming carbohydrates. Low glycemic index carbohydrate foods include legumes (dried peas, dried or canned beans and lentils), pasta, wholegrain breads, low GI breakfast cereals, basmati and doongara rice, noodles, sweet potato and some fruits and vegetables.
Avoid foods high in saturated fat and trans fat. These can be replaced by ‘healthy fats’ particularly Omega 3 fats and monounsaturated fat. The types of fats to avoid include fatty meats, full-fat dairy products, butter, coconut and palm oil and most deep fried takeaways and commercial baked products such as biscuits and pastries. Sources of healthy fats nuts and nut oils, avocado, olive oil, canola oil and margarines based on olive and canola oil.
Choose lean protein foods which are low in saturated fat. This includes fish at least two times a week (pay attention to certain types of fish while you are trying to conceive, pregnant or breastfeeding, see note below). Examples of lean protein foods include fresh or canned fish, chicken with the skin removed, pork with the fat removed, lean red meat (without fat marbled through the meat) with visible fat removed, eggs, nuts and legumes. Limit fatty meats including sausages and delicatessen meats such as salami and devon
Balance your overall food intake with physical activity to maintain a healthy weight. You can achieve this by making sure the portions of food are not too large, and that most of your foods have a low energy density (high fat foods tend to have a high energy density). It’s also important to be active on most days of the week and your GP can advise on the amount and type of exercise that is right for you. Always check with your GP before you begin a new exercise program.
Eat at least 2 serves of fruit and 5 serves of vegetables each day. While low glycaemic ones are desirable, eating a wide variety of fruits and vegetables is most important. Fruit and vegetables are a good source of fibre, antioxidants, folate and love here vitamin A and C. A serve of fruit is a medium piece of fruit or 2 smaller fruits such as apricots. A serve of vegetables is 1/2 cup cooked vegetables or 1 cup salad vegetables.
Make sure you are consuming enough foods high in calcium. Recent research has shown that food high in calcium may help with weight loss and be beneficial for high blood pressure and reducing your risk of heart disease. Aim to have 2-3 serves of dairy foods each day. A serve is 1 cup of low fat milk (or calcium fortified soy milk); or 200g low fat yoghurt (or soy yoghurt) or 40g low fat (
Make sure you are consuming enough foods high in iron. This is an important recommendation for all women of child bearing age, not just women with PCOS. High iron foods include lean beef and lamb, iron fortified breakfast cereals, pork, chicken and fish. Some plant foods also contain iron, but this is less well absorbed than iron from meat.
A note about consuming fish while you are trying to conceive or are breatfeeding: Food Standards Australia and New Zealand (the organisation that monitors the safety of our food supply in Australia or New Zealand) has some recommendations about avoiding some fish because of the potential for it to contain Mercury. You can read this information by following this link about mercury in fish during pregnancy.
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