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Top 10 Tips for PCOS Sufferers

Based on the advice in my book, here are some top dietary tips on healthy eating with PCOS. It is also sensible advice if you have Metabolic Syndrome.
  1. Lose weight if you are overweight; cut your intake to around 1500 calories or slightly higher if you have a lot of weight to lose or you are very active.
  2. Eat regular meals (especially breakfast), with a couple of small snacks during the day. Don't let yourself get too hungry. As you will be eating quite regularly watch your portion sizes; you could try eating from a smaller plate.
  3. Follow a low GI diet by subsdituting low GI carbs for the high GI ones See the Table below for some tips.
  4. Keep the fat level in your diet down; cutting down particularly on saturated and trans fats (e.g. fatty meat, butter, cakes, pastry and biscuits (cookies))
  5. Use as little salt as possible and look at labels of processed food to try and keep within 6g a day total.
  6. Eat al least five helpings of fruit and veg every day.
  7. Have a fibre rich diet by eating wholefrain rather than refined cereals and plenty of fruit, veg beans, peas and lentils wih some nuts and seeds.
  8. Try and get some physical activity every day; half an hour is great but an hour is fantastic if possible as it will help keep your weight in control.
  9. Enjoy a variety of food, eating mostly healthy stuff but don't feel guilty ifyou have the odd treat now such as a dessert, cake or chocolate.
  10. Just because you are trying to eat healthily does not mean you can't enjoy eating with your friends and family; your healthy habits may even rub off on them!

Swapping to lower GI Carbs:

Meal occasioninstead ofhave
BreakfastCornflakesMuesli
Instant porridge oatsWhole oats made into porridge
White toastGranary toast/seeded toast
LunchJacket potato with fillingSweet potato (baked) with filling
White filled baguette Pitta bread filled with hummus
Brown bread sandwichesWholegrain bread sandwiches
DinnerCurry with white riceCurry with basmati rice
Shepherds pieSpaghetti Bolognese
Stir fry with quick cook riceStir fry with noodles
DessertsBread and butter pudding made with white breadBread and butter pudding made with fruit loaf
Fruit Crumble made with white flourFruit crumble made with oat topping
SnacksMuffins/cakes/biscuitsCakes, biscuits or muffins made with fruit, oats and wholegrains
White bread and jamFruit loaf with ricotta
White crackers and cheeseOatcakes with avocado or hummus dip


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