Diet for People With PCOS

A hormonal disorder affecting reproductive organs in females, polycystic ovarian syndrome, or PCOS, can lead to infertility and enlarged ovaries. The endocrine imbalance manifests itself in symptoms such as irregular periods, enhanced body weight, excess body and facial hair, acne, diabetes and elevated blood pressure. The condition can be managed to some extent with a diet low in saturated fats and complex carbohydrates.

General Measures

• If you are suffering from PCOS, you should cut down on your consumption of refined complex carbohydrates to keep your blood sugar level under control. You can substitute breads and rice with lettuce or grape leaves or seaweed. As part of any diet for people with PCOS, have plenty of vegetables such as cabbages, cauliflowers, spinach, carrots and onions. Stick to lean meat as your sources of animal protein and try to have only unsaturated fats such as flaxseed, olive and walnut or macadamia oils. Make it a point to drink plenty of water throughout the day.

Breakfast

• A breakfast plan as part of a diet for women suffering from PCOS should have wholegrain carbs, milk and very little fat component. For example: three quarters of a cup of any bran cereal with a cup of non-fat milk with no sugar, along with a couple of slices of wholegrain toast, with a maximum of a single teaspoon of reduced fat margarine. This kind of a meal will keep you full and fit till lunchtime---without heaping calories into the system.

Lunch

• A lunch within a PCOS specialty diet should have little carbs and proteins with lots of vegetables. For example, the sole carbohydrate component during lunch might be a single roll made of whole grains or sourdough. Have this with a single piece of reduced-fat lean ham or turkey, half a cup of bell pepper (red, yellow or green), or a fresh salad with as much lettuce, tomatoes and onions as you want. Top off the meal with either a medium sized apple or 3 oz. low-fat, unsweetened yogurt with a handful of fresh strawberries. A light lunch like this won't make you feel heavy, while keeping down the glucose level in the blood.

Dinner

• For the last meal of the day, you will be allowed moderate portions of carbs, fats and proteins. An example of dinner could be 5 oz. of broiled or grilled salmon, or the same quantity of roasted breast of lean chicken. Have this protein component with half a cup each of boiled spinach, carrots and cooked brown or basmati rice. As part of your dessert you may have, for example, a medium sized scoop of low-fat ice cream with half a cup of peaches.

Snacks

• If you are feeling hungry in the middle of the morning before lunch, indulge yourself with half a cup of fresh blueberries. Or have a couple of small, low-fat oatmeal cookies. If you're feeling peckish in the late afternoon, a PCOS specialty diet allows a fruit such as a medium-sized banana, or a 1 oz. stick of reduced fat mozzarella cheese or similar caloric substitute.