PCOS Diet Plan And Nutritional Tips

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PCOS Diet Plan

COD (Poly Cystic Ovarian Disease) or PCOS (Poly Cystic Ovarian Syndrome) is a kind of hormonal disorder in women. Patients with PCOS have abnormal levels of hormones that result in irregular menses, infertility and certain masculine changes in the body. It affects every 1 in 10 women. Most PCOS patients are overweight and are asked to exercise and follow PCOS diet plan.

What are symptoms of PCOS?

  • Irregular menses (usually delayed)
  • Weight gain and difficulty in losing weight
  • Acne, oily skin, dandruff
  • Excessive hair growth on the face, chest, back
  • Thinning of hair
  • Infertility
  • Miscarriage
  • High blood pressure
  • Diabetes
  • High cholesterol

For details refer here.

24 Hour Food Intake during PCOS Diet Plan

Food Quantity Household Measures
Milk (tonned/skimmed) 250 ml 1 glass
Curd 100 g 1 small katori
Cereals/bread/daliya/cornflakes/ roti/rice/biscuits 125 g 5
Pulse 50 g 2 katories
Egg/Chicken/Paneer 50 g 2 egg whites/2-3 pc boneless/50 gm
Vegetable (Seasonal) 250 g 1 bowl med.
Vegetable (root & tuber) 50 g 1 potato med
Seasonal Fruit 200 g 2
Cooking Oil 15 ml 3 tsp
Sugar 0

 

Approx nutritive value:

  • Total calories: 1155 cal
  • Carbohydrates: 192g
  • Proteins: 46g
  • Fats: 27g
  • Sodium 426 mg
  • Potassium: 1705 mg

Foods to be avoided in PCOS Diet Plan:

  • Fried foods: puri, pakoda, parantha, samosa, namkeen, mathri etc
  • Sweets: sugar, jaggery, honey, pastries, cakes, glucose, jam, jellies
  • Dry fruits & nuts: Cashewnuts, peanuts, pistachios etc
  • Fruit juice(any kind), colas, aerated drinks
  • All Alcoholic drinks
  • Egg yellow, seafood(shell fishes e.g prawn,crabs), cream, cheese, butter, ghee mayonaise, glandular meats
  • Avoid packaged and preserved & canned foods
  • Foods cooked in plastic bowls or teflon coating
  • Include coconut oil in daily diet or take dry coconut

Take as desired:

  • Raw vegetables and salads
  • Homemade soups, lemon soda, buttermilk, lassi, jaljeera
  • Take supplements like chromium, magnesium, zinc, vitamin B
  • Add Vitamin E in diet in form of Almonds and wallnuts can be taken
  • You can add omega 3 in the diet by including fish, flax seed, chia seeds.
  • Add spices like black pepper and cinnamon in your food.

Sample PCOS Diet Plan

  • Early morning:

Green tea with pepper/ decoction with cumin, coriander, fennel(1/4 tsp each) make it and bottle it. Sip it throughout the day.

  • Breakfast:
    Egg: 2 egg whitesMilk: 1 glass
    Sprouts/Cheela/Dal Stuffed Roti: 1
  • Mid Morning:
    Fruits/ Nuts / buttermilk/coconut water/Almonds – 4-5
  • Lunch:
    Salads
    Bran roti with besan or soyabean added: 2 pieces
    Seasonal vegetables :1 katori
    Dal/paneer/fish/chicken/curd
  • Evening time:
    Tea/Milk/Coffee
    Marie biscuits/roasted chana/roasted papad/homemade namkeen
  • Dinner:
    Missi Roti
    Seasonal vegetables
    Salads or Homemade soups (veg or non-veg) or Oats Poha
    Or Vegetable cooked with daal – 1 bowl
    Or Chicken salad

If you are looking for the weight loss diet plan, then explore here.


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