Guide To Eating Well With PCOS.
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1 Guide To Eating Well With PCOS
2 Instead of focusing on foods you shouldn t eat, focus on foods you SHOULD eat! Angela Grassi, MS, RDN, LDN PCOS Nutrition Center Founder
3 Eating Whole Foods Can Heal PCOS Improve skin Healthier hair Better mood Keep immune system healthy Improve fertility Aid in weight loss Support a healthy pregnancy Maintain healthy blood pressure Reduce risk for diabetes Prevent cancer Extend your life Vector-Based Illustration/Getty
4 What Are Whole Foods? whole food noun plural noun: whole foods food that has been processed or refined as little as possible and is free from additives or other artificial substances. The PCOS Nutrition Center Cookbook includes 100 Easy and Delicious Whole Food Recipes to Beat PCOS.
5 Examples of Whole Foods Fruits Vegetables Whole grains Beans and legumes Eggs Meat, fish, poultry Nuts Oils
6 Surprising Benefits of Whole Foods Low in glycemic index and won t spike up insulin High in fiber to support digestion and gut health Satisfying so you won t feel hungry all the time Contain the necessary vitamins and minerals to fight inflammation and lower insulin
7 Fruits How much to eat each day? At least 2 cups of fruit each day to maximize health Spread fruit out through the day, instead of all at once What counts as a serving? 1 small apple 1 cup of grapes 1 orange 1 large peach 1 cup strawberries 1 cup cherries 2 small plums Source: USDA
8 Tips to Help You Eat Fruits Keep a bowl of whole fruit on the table or counter Buy fresh fruit in season Refrigerate cut-up fruit to store for later Freeze fresh fruit or buy frozen to blend in smoothies Enjoy for snacks Add to meals: Top oatmeal with blueberries Grapes or apples to a salad Grill pineapple
9 Vegetables How much to eat each day? At least 2½ cups of vegetables each day to maximize health Make half your plate veggies What counts as a serving? 1 cup broccoli (raw or cooked) 2 cups leafy greens 1 cup carrots (raw or cooked) 1 large tomato 1 cup mushrooms (raw or cooked) 1 cup cooked green beans 1 cup squash or zucchini
10 Tips to Help You Eat Vegetables Buy fresh vegetables in season Stock up on frozen vegetables Buy vegetables that are easy to prepare Vary your veggie choices to keep meals interesting Enjoy for snacks Add to meals: Mix into omelets or frittatas Blend leafy greens in smoothies Add to stir-frys or soups Grill vegetable kabobs Side dishes Citrus Glazed Carrots from The PCOS Nutrition Center Cookbook
11 Beans and Legumes How much to eat? Several servings each week What counts as a serving? ½ cup cooked: Black beans Chickpeas (garbanzo) White beans Lentils Farro Minestrone Soup from The PCOS Nutrition Center Cookbook
12 Tips to Help You Eat Beans and Legumes Purchase canned, dried or ready to eat varieties Add to meals: Salads Soups Meatless main dishes Side dish Black Bean Cakes from The PCOS Nutrition Center Cookbook
13 Whole Grains How much to eat each day? Up to 6 ounces each day Look for whole as the 1 st ingredient Choose unprocessed varieties Spread evenly throughout day What counts as a serving? ½ cup cooked: brown or wild rice rolled oats bulgur quinoa buckwheat 1 slice stone ground sprouted grain whole wheat bread 3 cups popcorn, air popped Blueberry Walnut Oatmeal from The PCOS Nutrition Center Cookbook
14 Tips To Help You Eat Whole Grains Substitute whole grain products for the refined ones Try quinoa or rolled oats for a hot breakfast Add whole grains such as faro, quinoa, or bulgur to soups Try rolled oats as breading for baked chicken, fish, or veal cutlets Mix vegetables with cooked quinoa for a side dish Strawberry Breakfast Quinoa from The PCOS Nutrition Center Cookbook
15 Include Anti-Inflammatory Fats Examples Olive oil Avocado oil Olives Nuts Nut butters Avocados Seeds Eggs Fish
16 Tips To Help You Eat Healthy Fats Use olive oil for cooking or as a base for home made dressings Nuts make great snacks Toss nuts into a stir-fry Dip fruit in nut butters Add avocado to eggs, sandwiches and salads Add olives or seeds to a salad Eat fish twice a week Salmon with Pineapple Mango Salsa from The PCOS Nutrition Center Cookbook
17 Don t Forget the Protein! For a balanced plate, protein should be eaten at every meal and snack Including protein provides meal satisfaction and prevents hunger and binge eating Aim to have at least ¼ of your plate be protein Protein ideas: Fish Beans, lentils and legumes Tofu Chicken Eggs Easy Sheet Pan Salmon from our Blog
18 Bring Cooking Home YOU control the ingredients More flavorful meals: Choose locally grown seasonal produce Use real ingredients Use fresh herbs and spices Cheaper Faster Mindfulness Better relationship with food Social connection with others Practice builds confidence! Chris Gramly/Getty
19 Plan Meals and Snacks Ahead To start, plan out at least 4 days of meals and snacks for the week Consider schedules of family members to determine if meals need to be quick or more involved Make extra (or double) at meals to reheat or freeze for future meals Make a shopping list for the 4 days of meals and snacks Looking for recipes? The PCOS Nutrition Center Cookbook has a 4-week meal plan and shopping list
20 Need Help Putting it all Together? Personalized Nutrition Coaching for PCOS Individualized PCOS coaching by phone, online or in-person provided by our Registered Dietitian Nutritionists (all of whom have PCOS themselves!). Each of our RDNs have completed a bachelor s and master s degree in nutrition and dietetics and have extensive training in providing evidence-based nutrition counseling to women with PCOS. Contact us today to find out how we can help you! Visit Angela Grassi MS, RDN, LDN Founder
21 Additional Resources Visit The PCOS Nutrition Center PCOSnutrition.com Browse our blog for timely PCOS Nutrition articles, tips and special offers PCOS Books and cookbook Effective supplements designed specifically for women with PCOS
22 Connect with Us! Facebook: Facebook.com/PCOSNutrition Pinterest: Pinterest.com/PCOSnutrition You Tube: YouTube.com/PCOSnutrition
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