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.
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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
  • It says fatty fish ... what types of fish would that be????
  • http://www.webmd.com/cholesterol-man...iet-fatty-fish

    There you go. For a fuller list try Google.

    HTH!

    A.
  • Thanks so much A. I have salmon about 4 times a week so I guess I'm getting that part in haha.
  • 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

    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
  • Awesome info! thanks!
  • Why soy? I've never heard that soy would help?

    Thanks for posting this, btw!
  • Soy has a TON of protein and other antioxidants/nutrients that can help regulate hormones which is key for someone with PCOS.