taken from my book 'Managing PCOS fro Dummies'
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 wholegrain 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!
Substituting not so good carbs for good carbs
|Instant porridge oats||Whole oats made into porridge|
|White toast||Granary toast/seeded toast|
|Lunch||Jacket potato with filling||Sweet potato (baked) with filling|
|White filled baguette||Pitta bread filled with hummus|
|Brown bread sandwiches||Wholegrain bread sandwiches|
|Dinner||Curry with white rice||Curry with basmati rice|
|Shepherds pie||Spaghetti Bolognase|
|Stir fry with quick cook rice||Stir fry with noodles|
|Desserts||Bread and butter pudding made with white bread||Bread and butter pudding made with fruit loaf|
|Fruit Crumble made with white flour||Fruit crumble made with oat topping|
|Snacks||Muffins/cakes/biscuits||Cakes, biscuits or muffins made with fruit, oats and wholegrains|
|White bread and jam||Fruit loaf with ricotta|
White crackers and cheese
Oatcakes with avocado or hummus dip