Meal Planning For Health: PCOS
By Nmami Agarwal
Women with PCOS have always a struggle in finding out the best diet to follow according to the condition they are going through. Something which helps them the deal PCOS accordingly while avoiding foods that might worsen the condition. Therefore, diet is necessary that can make a better difference to cope up with a life more easily. Multiple types of research show that how a healthy diet and some lifestyle modifications can have ease in managing PCOS. Hence, changing your
diet and switching to a healthy meal plan should be the first to do when diagnosed with PCOS. You will witness effective improvements when diet and lifestyle modifications are accomplished with medication. But before we start to discuss a sample meal plan for PCOS, you need to understand what role different types of foods play in PCOS to manage your diet plan from next. You should know what foods you should include and avoid with PCOS. Once you will be clear what to eat and
what not to, you can easily create your own PCOS diet plan with the understanding of reasons behind it. Have Look!
Foods You Can Include
Knowing the foods to include in your diet will make choose right. Read on to know what foods you can include. Green leafy vegetables have always been known for the nutrients like vitamins K, C, E and B, calcium, iron, magnesium and potassium. Vitamin B, in particular, is very beneficial in balancing the hormonal disorder and fertility in PCOS. Coloured vegetables are
extremely rich in antioxidants which reduce the oxidative stress in women, suffering from PCOS. Fruits have numerous minerals, vitamins, fibers and poly-nutrients. Choose fruits with the low glycemic index such as pear, kiwifruit, apples, limes, guava, strawberries, cantaloupe, oranges, watermelons and apricot. Healthy fats include nuts, seeds, avocado, olive oil and oily fish. They provide vitamin B and D which are very important to cure PCOS symptoms. Organic meat should include lean meats in your diet plan which can help control your weight to some an extent.
Foods You Should Avoid
Avoid High GI foods like white rice, pasta and starchy vegetables as they can cause a sudden spike in your blood sugar levels causing insulin release that affects ovulation. Dairy products tend to increase testosterone levels. This happens because some protein found in these foods which aggravate the symptoms of PCOS. Soy products lead to delayed ovulation and should be
avoided especially when you are looking forward to getting pregnant. Unhealthy fats like trans-fats, saturated fats and hydrogenated fats increase estrogen production promoting weight gain in women with PCOS and hinder nutrient absorption. Caffeine in general effects fertility as it increases the levels of estradiol, an estrogen hormone that affects the menstrual cycle and ovulation. Any processed foods contain chemicals, preservatives and added flavours which release certain hormones in the body turning to increase levels of insulin.
Here are some ideas for each meal of the day:
- Green smoothies made with avocado, spinach, apple and some fresh berries
- 2-3 egg whites (scrambled/ omelet)
- Jowar Upma (1 quarter plate)
- Oats Vegetable Idli (2-3 PCC)
- Fruit chaat bowl ( 1 small/ medium)
- Cucumber Mint Cooler / Homemade Jaljeera
- Multigrain Chapati/ Roti ( 1 in no.) with Vegetable, Salad and Raita
- Mushroom Vegetable Pulao (1 quarter plate) with Raita or Curd
- Green Tea or Lemon or Ginger Tea (1 cup)
- Chicken or Vegetable Clear Soup with Sautéed/ Grilled Vegetables
- Chicken / Fish (150-200 gms) (grilled / roasted)
- Multigrain Chapati/ Roti ( 1 in no.) with Vegetable and Salad
Over to you
Right diet and exercise with medication is an important aspect to manage PCOS. This is because of the higher levels of insulin in the blood of women with PCOS which might trouble them in maintaining a healthy weight. Therefore, knowing the right foods choices to include and limit can improve the way you feel. Eating right, staying active and maintaining a healthy weight improves PCOS signs and symptoms.
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