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Nutrition Summary from The Dietian's Guide to PCOS

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Old 04-19-2010, 07:54 PM   #1
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Default Nutrition Summary from The Dietian's Guide to PCOS

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-Gui.../dp/0615154565

HTH!
A.
------------

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
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Old 04-19-2010, 08:42 PM   #2
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It says fatty fish ... what types of fish would that be????
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Old 04-19-2010, 11:04 PM   #3
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http://www.webmd.com/cholesterol-man...iet-fatty-fish

There you go. For a fuller list try Google.

HTH!

A.
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Old 04-19-2010, 11:11 PM   #4
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Thanks so much A. I have salmon about 4 times a week so I guess I'm getting that part in haha.
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Old 02-01-2011, 05:58 PM   #5
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Here's the exchanges at different levels from the book.

A.
-----------------
SAMPLE EXCHANGE MENU PLANS FOR PCOS

from The Dietitian's Guide to Polycystic Ovary Syndrome

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
  1. 4-6 Protein
  2. 2 Vegetable
  3. 1-2 Fat
  4. 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
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Old 02-24-2011, 01:34 AM   #6
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Awesome info! thanks!
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Old 06-23-2011, 08:34 PM   #7
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Why soy? I've never heard that soy would help?

Thanks for posting this, btw!
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Old 06-28-2011, 12:07 AM   #8
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Soy has a TON of protein and other antioxidants/nutrients that can help regulate hormones which is key for someone with PCOS.
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