[astrophe]

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

[Smilette31]

It says fatty fish ... what types of fish would that be????

[astrophe]

http://www.webmd.com/cholesterol-man...iet-fatty-fish

There you go. For a fuller list try Google.

HTH!

A.

[Smilette31]

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

[astrophe]

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

[SMSDREAMER2007]

Awesome info! thanks!

[runningfromfat]

Why soy? I've never heard that soy would help?

Thanks for posting this, btw!

[SMSDREAMER2007]

Soy has a TON of protein and other antioxidants/nutrients that can help regulate hormones which is key for someone with PCOS.