PCOS Diet Exchanges
 

This came up in another thread so I thought I'd post it here in case anyone wanted it.

I have the PCOS Dietitian's guide and it suggests lowering the carbs a bit to help manage the insulin resistance. If you go to the amazon.com preview

http://www.amazon.com/Dietitians-Gui...der_0615154565

and scroll it to page 203, 204, 205, 206 you will get the suggested exchanges at various calorie levels.

I'll type it out the basics here in separate posts below.

If you like tracking by exchanges, the Richard Simmons Food Mover (QVC sometimes has good deals, or just the RS website) is what I have.

The TOPS printable cards can also be used -- print them up and move from one side of your wallet to the other as you eat it up.

http://www.tops.org/TOPSTools/TOPSTo...ange_Cards.pdf

There's other exchange tools there. http://www.tops.org/TOPSTools/TOPSTools.aspx

PDF version of the exchange lists: http://www.uaex.edu/Other_Areas/publ...F/FSHED-86.pdf

HTH!
A

1200 - 1400 CALORIE LEVEL

Breakfast

• 1 fruit
• 1-2 proteins
• 1-2 bread/starch
• 1 fat

Lunch

• 1-2 bread/starch
• 3 protein
• 2-3 veg
• 1 fruit
• 2 fat

Snack

• 1-2 fat
• 1 protein
• 1 fruit

Dinner

• 3-5 protein
• 2 veg
• 1-2 fat
• 1-2 bread/starch

1500 - 1700 CALORIE LEVEL

Breakfast

• 1 fruit
• 1-2 proteins
• 1-2 bread/starch
• 1-2 fat

Snack

• 1 protein
• 1 bread/starch

Lunch

• 2-3 veg
• 3 protein
• 2 fats
• 2 bread/starch

Snack

• 1 protein
• 1 fruit

Dinner

• 4-6protein
• 2 veg
• 1-2 fat
• 1-2 bread/starch

Snack

• 1 fat
• 1 fruit

1800 - 2000 CALORIE LEVEL

Breakfast

• 1 fruit
• 1-2 proteins
• 1-2 bread/starch
• 1-2 fat

Snack

• 1 protein
• 1 fruit

Lunch

• 1-2 bread/starch
• 3protein
• 2-3 veg
• 1 fruit
• 1-2 fat

Snack

• 1 protein
• 1 fruit
• 1 fat

Dinner

• 2 bread/starch
• 4 protein
• 2-3 veg
• 1-2 fat

2000 - 2200 CALORIE LEVEL

Breakfast

• 1 fruit
• 1-2 proteins
• 1-2 bread/starch
• 1-2 fat

Snack

• 1 protein
• 1 fruit

Lunch

• 1 fruit
• 2-3 veg
• 3 protein
• 2 fats
• 1-2 bread/starch

Snack

• 1-2 fat
• 1 fruit
• 1 bread/starch

Dinner

• 4-6protein
• 2 veg
• 1-2 fat
• 1-2 bread/starch

i dont know. I personally find that when I cut out all starchy carbs, esp those with gluten, I start to quickly lose the bloating and immediately feel more energised. Also those ovary pre-period, abdomin bloat pains lessens a bit. Having bread with every meal, including snacks for me personally is very excessive. Does anyone else find this too?

The "bread/starch" exchange isn't literally bread. It's the name of that exchange. These are set to around 40% carb.

If you don't want to have a certain one, you can swap it out for another type exchange instead. For instance, swapping out a starch for a veg.

But thanks for reminding me! I'll edit the top post to include the exchange lists.

HTH!

A.