it is necessary to maintain a good diet in pcod women , a perfect diet plan in pcod may helps to get better management ....this is prepared as per opinion of dietician and gynecologist ............. please comment thank you ...

1. DIET FOR PCO WOMEN
POLYCYSTIC OVARY SYNDROME | FOOD HABITS
SHOULD FOLLOW | THINGS SHOULD AVOID..
PREPARED BY | MARTIN SHAJI | PHARM D

2. What to consume ? Ans: Fresh fruits or canned fruits without sugar.
Non starchy fresh vegetables such as broccoli, spinach or carrots
etc.
Whole grains such as whole wheat pasta, brown rice, oats, whole
wheat bread, quinoa, milk, oats.
Fruits high fiber baked goods make from whole wheat flour and
oats
Salad chips , popcorn, roasted snacks, Unsaturated fats like olive
oil, sesame oil, Rice bran oil, Oil seeds like sunflower seeds,
pumpkin seeds etc.
Lean chicken or fish in grilled form
Avid grilling and microwave as cooking methods.

3. Check the Nutrition Label
Read food labels properly so as to look out for hidden sugar and
salt in the form of sodium or high fructose corn syrup. One should
not be fooled by fat free treats . Such market products they usually
have a lot of added sugar. Also some free foods are made with
refined grains such as white flour and can raise your insulin levels
the same way as sugar. One should try to stick to the most natural
whole form of each food

4. Increase Fiber Intake
Increase fiber intake including fruits vegetables, oats , barley
and beans.
One should aim to eat 25-30 grams of fiber per day. Choose
vegetables such as broccoli, lettuce, celery , cabbage,
cucumber , parsley , radish, spinach .To choose pulses such as
fresh cooked kidney , beans , soy beans, lentils , black eyed
peas. Chickpeas, and lima beans. Choose fruits such as
strawberries, raspberries, grapefruit, apples, cherries, peaches,
pears, and plums.

5. Essential Fat & Protein Intake
To eat fish two to three times a week. Fish such as tuna, salmon,
herring , sardines, and trout can improve heart health. For eg
pomphret , Bombay duck, Mackerel , Rohui , Katla fish etc.
To Include essential fatty acids in diet like cod liver oil or flaxseeds
, walnuts that help to create a healthy environment for
conception.To eat protein and and/or fat with every meal or
snack. Protein has a stabilizing effect on the sugar released from
carbohydrates into the blood. Protein can be found in lean meats,
fish , poultry, dairy products , beans, nuts and seeds.

6. Beware of Sodium
To limit salt intake, Use lemon juice, mustard, vinegar,
pepper, herbs and spices instead of table salt to season foods.
To limit foods such as marinated and smoked meats, salted
nuts, canned and processed vegetables, meats, marinades
and sauces.

7. Supplements of Vitamins & Minerals
Supplements play a crucial role in managing PCOS and
women with PCOS tend to be deficient in some key vitamin
and nutrients like inositol , omega 3 , vitamin D and
magnesium. Physician may supplement the diet with
chromium, calcium vitamin D and vitamin B.

8. Alter Dietary and Lifestyle Habits
To limit alcohol and caffeine.
To maintain water intake of 2-3 liters/ day
To Quit smoking
To Lose weight if overweight or obese.
Small frequent meals to help control blood glucose levels. Not to
skip meals.

9. Foods to eat
Research has found that what people eat has a significant effect on PCOS.
That said, there is currently no standard diet for PCOS.
However, there is widespread agreement about which foods are beneficial and
seem to help people manage their condition, and which foods to avoid.
Three diets that may help people with PCOS manage their symptoms are:
• A low glycemic index (GI) diet:The body digests foods with a low GI more
slowly, meaning they do not cause insulin levels to rise as much or as quickly
as other foods, such as some carbohydrates. Foods in a low GI diet include
whole grains, legumes, nuts, seeds, fruits, starchy vegetables, and other
unprocessed, low-carbohydrate foods.

10. • An anti-inflammatory diet:Anti-inflammatory foods, such as
berries, fatty fish, leafy greens, and extra virgin olive oil, may
reduce inflammation-related symptoms, such as fatigue.
•The DASH diet: Doctors often recommend the Dietary
Approaches to Stop Hypertension (DASH) diet to reduce the
risk or impact of heart disease. It may also help manage PCOS
symptoms. A DASH diet is rich in fish, poultry, fruits,
vegetables whole grain, and low-fat dairy produce.The diet
discourages foods that are high in saturated fat and sugar.

11. A healthful PCOS diet can also include the
following foods:
• natural, unprocessed foods
• high-fiber foods
• fatty fish, including salmon, tuna, sardines, and mackerel
• kale, spinach, and other dark, leafy greens
• dark red fruits, such as red grapes, blueberries, blackberries,
and cherries

12. • broccoli and cauliflower
• dried beans, lentils, and other legumes
• healthful fats, such as olive oil, as well as avocados and
coconuts
• nuts, including pine nuts, walnuts, almonds, and pistachios
• dark chocolate in moderation
• spices, such as turmeric and cinnamon

13. Foods to avoid
People on a PCOS diet should avoid sugary beverages.
In general, people on a PCOS diet should avoid foods already
widely seen as unhealthful.These include:
• Refined carbohydrates, such as mass-produced pastries and
white bread.
• Fried foods, such as fast food.

14. • Sugary beverages, such as sodas and energy drinks.
• Processed meats, such as hot dogs, sausages, and luncheon
meats.
• Solid fats, including margarine, shortening, and lard.
• Excess red meat, such as steaks, hamburgers, and pork.