PCOS Articles - Nutrition Summary from The Dietian's Guide to PCOS




astrophe
04-19-2010, 08:54 PM
So I've been reading "The Dietitian's Guide to Polycystic Ovary Syndrome" by Angela Grassi.

I tried out some of the suggestions. I'm amazed just a few days in how my appetite regulation is "waking up" and I can actually feel full/stop eating.

Though a bit pricey, I recc. the book to others, but for the quick basic summary I retyped it below. The book also includes exchange lists for varying calorie levels to fit this summary but it's too many to type.

They are on pages 203-206 and can be previewed at amazon in the "look inside this book" link under the book cover image.

http://www.amazon.com/Dietitians-Guide-Polycystic-Ovary-Syndrome/dp/0615154565

HTH!
A.
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SUMMARY OF RECOMMENDED DIETARY GUIDELINES FOR THE TREATMENT OF PCOS

Consume a variety of foods
Carbohydrate intake should be reduced to approximately 35-40% of total daily calories
Almost all grain products should come from whole grains
Avoid sweetened beverages
Eat every 3-5 hours
Protein intake should be approximately 15-30% of total daily calories
COnsume lean protein with all meals or snacks
Daily fat intake should be approximately 35-45% of total daily calories. This includes no more than 7% of total daily calories coming from saturated fat. Trans fats should be eliminated.

Up to 20% of daily calories from monosaturated fatty acids and up to 10% of polyunsaturated fatty acids

Consume fatty fish (up to 12 oz per week)
Consume a minimum of 25 g of fiber each day
Limit sodium intake to less than or equal to 2300 mg a day
Vitamin D supplementation of 1,000 IU daily
Consume soy products on a regular basis
Engage in daily physical activity


Smilette31
04-19-2010, 09:42 PM
It says fatty fish ... what types of fish would that be????

astrophe
04-20-2010, 12:04 AM
http://www.webmd.com/cholesterol-management/features/low-cholesterol-diet-fatty-fish

There you go. For a fuller list try Google.

HTH!

A. :)


Smilette31
04-20-2010, 12:11 AM
Thanks so much A. I have salmon about 4 times a week so I guess I'm getting that part in haha.

astrophe
02-01-2011, 06:58 PM
Here's the exchanges at different levels from the book.

A.
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SAMPLE EXCHANGE MENU PLANS FOR PCOS

from The Dietitian's Guide to Polycystic Ovary Syndrome
(http://www.amazon.com/Dietitians-Guide-Polycystic-Ovary-Syndrome/dp/0615154565#reader_0615154565)
1200-1400 Calories (23% protein, 40% carb, 37% fat)

Breakfast

1 Fruit
1-2 Protein
1-2 Bread/Starches
1 Fat


Lunch

1-2 Bread/Starches
3 Protein
2-3 Vegetables
1 Fruit
2 Fat


Snack

1-2 Fat
1 Protein
1 Fruit


Dinner

3-5 Protein
2 Vegetable
1-2 Fat
1-2 Bread/Starches


1500-1700 Calories (24% protein, 44% carb, 34% fat)

Breakfast

1 Fruit
1-2 Protein
1-2 Bread/Starches
1-2 Fat


Snack

1 Protein
1 bread/starch


Lunch

2 Bread/Starches
3 Protein
2-3 Vegetables
2 Fat


Snack

1 Protein
1 Fruit


Dinner

4-6 Protein
2 Vegetable
1-2 Fat
1-2 Bread/Starches


Snack

1 fat
1 Fruit


1800-2000 Calories (24% protein, 45% carb, 31% fat)

Breakfast

1 Fruit
1-2 Protein
1-2 Bread/Starches
1-2 Fat


Snack

1 Protein
1 fruit


Lunch

1-2 Bread/Starches
3 Protein
2-3 Vegetables
1-2 Fat
1 Fruit


Snack


1 Protein
1 Fruit
1 Fat


Dinner

4 Protein
2-3 Vegetable
1-2 Fat
2 Bread/Starches


Snack

1 fat
1 Fruit


2000-2200 Calories (20% protein, 36% carb, 44% fat)

Breakfast

1 Fruit
1-2 Protein
1-2 Bread/Starches
1-2 Fat


Snack

1 Protein
1 Fruit


Lunch

1-2 Bread/Starches
3 Protein
2-3 Vegetables



Snack


1-2 fat
1 Bread/Starch
1 Fruit


Dinner

4-6 Protein
2 Vegetable
1-2 Fat
1-2 Bread/Starches


Snack

1 fat
1 Fruit

SMSDREAMER2007
02-24-2011, 02:34 AM
Awesome info! thanks!

runningfromfat
06-23-2011, 09:34 PM
Why soy? I've never heard that soy would help?

Thanks for posting this, btw!

SMSDREAMER2007
06-28-2011, 01:07 AM
Soy has a TON of protein and other antioxidants/nutrients that can help regulate hormones which is key for someone with PCOS.