PCOS Guide for Teens:

PCOS-Friendly Food Suggestions

 

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

 

You will stay fuller longer, have an easier time keeping your weight healthy, and have better control of your insulin levels if you include some protein, high-fiber carbohydrate, 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) or carbohydrates found in nutritious foods (such as fruit, yogurt, and milk). Try to choose mostly plant–based proteins and unsaturated fats.

 

Take a look at the Sample PCOS-Friendly Menus page 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*

 

 

Previous

Next: Healthy PCOS Snack Attack

 

Written by the Center for Young Women's Health Staff

 

Updated: 8/25/2009

 

 

Related Information:.

• Understanding PCOS in Teens:
  For Parents and Guardians
• Understanding PCOS in Teens:
  For School Nurses, Health Educators, and Others
• Related Links

 

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