PCOS Meal Assessment Worksheet

 

Healthy eating for PCOS includes the following guidelines:

• Eating small meals and snacks every few hours instead of eating large portions three times a day.
• Including a balance of carbohydrates, protein, and fat at meals and snacks.
• Choosing healthy fats (instead of saturated or trans fats).
• Choosing nutritious carbohydrates (instead of refined grains).
• Limiting sugar-sweetened drinks and sugary or starchy treats.

Use this worksheet to help stick to these guidelines. Write down everything you eat on the worksheet and review it at the end of the day. Look at the boxes that are checked "No". What could you eat next time to make it a "Yes" box? Make a shopping list for foods that would help you stick to your healthy eating plan. If you are eating large portions, try eating smaller portions every few hours and brainstorm healthy snack ideas for in between meals. The more you practice healthy PCOS eating, the easier it will become!

 

Time of meal or snack	Foods eaten	Amount eaten	Did I eat healthy portions?	Did I include some carb, protein, and fat?	Were my carbs mostly nutritious?	Did I include healthy fats?	Did I limit sugary drinks and sugary or starchy treats?
			Yes No	Yes No	Yes No	Yes No	Yes No
			Yes No	Yes No	Yes No	Yes No	Yes No
			Yes No	Yes No	Yes No	Yes No	Yes No
			Yes No	Yes No	Yes No	Yes No	Yes No
			Yes No	Yes No	Yes No	Yes No	Yes No
			Yes No	Yes No	Yes No	Yes No	Yes No
			Yes No	Yes No	Yes No	Yes No	Yes No
			Yes No	Yes No	Yes No	Yes No	Yes No
			Yes No	Yes No	Yes No	Yes No	Yes No
			Yes No	Yes No	Yes No	Yes No	Yes No

Written by the Center for Young Women's Health Staff

 

Updated 1/10/2008

 

 

Related Information:

• PCOS: A Guide for Teens
• PCOS Nutrition
• PCOS Resource Guide
• Related Links

 

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