PCOS:

PCOS-Friendly Food Suggestions

 

What is PCOS?	Nutrition Labels and Food Shopping
Oral Glucose Tolerance Test	PCOS-Friendly Food Suggestions
My Period Trackers	Healthy PCOS Snack Attack
PCOS and The Pill	Sample PCOS-Friendly Menus
PCOS, Insulin, and Metformin	PCOS-Friendly Recipes
Spironolactone and PCOS	PCOS Meal Assessment Worksheet
My Medication List	PCOS Fitness Plan Worksheets
PCOS Nutrition Guide	The CYWH PCOS Resource Book
Top 10 PCOS Tips	Additional PCOS Resources
The Nutrition Facts Label and PCOS

You'll stay fuller longer, have an easier time keeping your weight healthy, and have better control of your insulin levels if you include some protein, carbohydrate (preferably high-fiber), and fat at each meal and snack.

 

The table below lists some foods that are good sources of protein, carbohydrates, and fat. Remember to pick high–fiber carbohydrates (such as whole wheat bread or vegetables) instead of sugary of refined carbs. Try to choose mostly plant–based proteins and unsaturated fats.

 

Take a look at the Sample PCOS-Friendly Menus to get some ideas, and then plan your own menu using the foods from the table below. Include an item from each column at all of your meals and snacks. After you've planned your menu, make a shopping list of the foods you will need to help you eat a balanced diet.

 

Protein	Carbs (High fiber when possible)	Fat (Choose mostly unsaturated)
*These foods have more than one of the three nutrients (protein, carbs, or fat)
Beans*	Bread (whole wheat)	Avocado*
Beef	Brown Rice	Butter
Cheese*	Cereal (>5 grams fiber per serving)	Canola Oil
Yogurt	English Muffin (whole wheat)	Cheese*
Chicken	Energy bars* (<25 grams carb per bar)	Cream Cheese*
Eggs*	Fruits	Creamy Salad Dressing
Egg Substitute	Hummus*	Eggs*
Energy bars* (>10 grams protein per bar)	Milk* (low–fat)	Energy Bars*
Fish	Pasta (whole wheat)	Fish*
Hummus*	Vegetables	Guacamole
Milk* (low–fat)	Yogurt*	Hummus*
Nuts*		Margarine
Nut Butters*		Nut Butters*
Peanut Butter*		Oil–Based Salad Dressing
Pork		Olive Oil
Shellfish		Peanut Butter*
Tofu*
Veggie Burgers*
Yogurt*
Beans*

 

 

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Written by the CYWH Staff at Children's Hospital Boston

 

Updated: 11/28/2011