PCOS Nutrition

Foods to Eat & Enjoy/ Work on 80:20 rule (that is eat well the majority of the time)

  • Focus on foods that are rich in fibre and are absorbed slowly by the body (porridge for example).
  • This will prevent surges of insulin and blood sugar, which can make PCOS more difficult to treat.
  • Aim for 10 portions of fruit and veg daily (80 grams one portion)
  • RAINBOW COLOUR veg /fruit(green, orange, red, yellow etc)

Do Eat a diet rich in Vegetables,fruit,beans and grains.

  • Salads, hummus, stir fry and steamed vegetables.
  • Spinach, in salad or cooked (Helps vision, delays cataract)
  • Tomatoes, cooked better than raw, – aim for at least one serving a day
  • Berries, esp blueberries, raspberries – antioxidants
  • Broccoli, mushrooms , garlic – antioxidants + cardio protective
  • Drink 2 litres of water, green tea – anti aging
  • Daily handful of nuts and seeds, unsalted
  • Pomegranates/pomegranate juice better than red wine
  • Dark Chocolate 70% at least – a few small squares, rich in iron
  • Porridge oats (healthiest and the most filling breakfast)
    • Take 4 tablespoons of porridge oats (not easy cook variety but organic unprocessed oats) in 1 cup of soy milk in a deep bowl, microwave for 2 minutes at high power, add hot water or more soy milk as needed, add almonds or pecans, fresh berries, banana or apple, raisins on top. Soya, rice / oat milk, tofu excellent and safe for all ages/ both sexes
      Soya, rice / oat milk, tofu excellent and safe for all ages/ both sexes
  • Eat cheat meats – Turkey, bacon, sausages etc from soya, available in health food shops, taste the same without the sat fats
  • Eat – brown pasta, brown rice, seeded bread, salads, beans
  • Eat all beans which are a very rich source of fibre and good protein (Chickpeas, kidney beans, butter beans etc)

Avoid

  • Saturated and Trans Fats – crisps, biscuits, cakes
  • Red Meat
  • Try and avoid dairy – too many hormones, implicated in breast and ovarian and prostate cancer
  • Avoid fruit juices, increases blood sugar rapidly

Exercise

  • Exercise regularly (4-5 times a week) – combine aerobics and weights
    30 min of walking daily,
  • Park as far as possible
  • Avoid the lift, do housework cheerfully
    Gardening and DIY
    Sport – swimming, tennis, anything that you enjoy

Nitu Bajekal, Consultant, Barnet Hospital, March 2014