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Healthi Tips for PCOS

1. Losing weight is a must. Whether it is a brisk walk or an aerobic workout or an outdoor game, 30 to 45 minutes daily exercise is important. Exercise makes your cells and muscles more sensitive to insulin.
3. Get at least 7 hours of uninterrupted sleep every day.
4. Small meals at frequent intervals are advised.
5. Eat a high protein and a low carb dinner at least 3 hours before sleeping.


Eat healthy carbs and avoid refined  carbs
• Eat more healthy carbs which include whole grains like like jowar, bajra and ragi along with wheat. Try alternate foods like amaranth seeds, quinoa. 
They all are rich in fiber and have high content of minerals like magnesium and zinc which are good for health.
• Avoid refined carbs such as white flour, refined sugar, and white rice.
• Avoid highly sugared aerated drinks and packaged fruit juices
Add high-quality protein to your diet
• Vegetarians can opt for low fat milk, curd, paneer, cheese whole pulses and beans and mixed whole grains.
• Healthy non vegetarian sources of protein are fish, chicken and egg whites.
Choose  monounsaturated fats
That includes nuts and seeds, extra-virgin olive oil, mustard oil, and canola oil.
Aim to eat 25-30 grams of fiber per day
• Introduce fiber gradually to your diet to minimize gastrointestinal upset.
• Choose vegetables such as, lettuce, celery, cucumber, parsley, radishes, spinach, and turnips
• Choose whole dals and cereals for fiber.
• Choose fruits such as strawberries, raspberries, guava, grapefruit, apples, cherries, peaches, pears, and plums.
• Eat them as snacks, salads, sandwich fillings, in smoothies and soups.

Limit salt intake
• Say no to highly salted and fat loaded junk foods.
• Minimize intake of processed foods.
• Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods.

Super foods for PCOS
 -Sunflower Seeds      
 -Sesame seeds             
 -Turnip Greens
 -Wheat germ

Avoid these so called "healthy" foods!
1. Raw cruciferous veggies like broccoli, cauliflower and cabbage. – you can have them in cooked form.
2. Soy
3. Stevia
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