WHAT IS THE RECOMMENDED MEAL PLAN FOR PCOS?
Currently there is no scientific evidence to support one particular diet for PCOS. Evidence-based recommendations suggest that women with PCOS should focus on balance and moderation. Recommended lifestyle changes include: • Weight loss of 5-10% if overweight or obese in 3 months. • Decreased caloric intake if weight loss is desired. • Decreased intake of enriched carbohydrates. • Increased fiber intake including fruits, vegetables, and beans. • Decreased fat intake, particularly saturated fat. • Smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels. • Balanced meals including carbohydrates, protein, and fat. • At least 150 minutes of moderate or vigorous activity per week for diabetes prevention. KEY POINTS TO REMEMBER Consume a wide variety of whole foods • Foods in their most natural form (fresh, frozen, or dried). • Fruits, vegetables, beans, legumes, whole grains, fish, lean meats, nuts, and seeds should be eaten daily. Aim to eat 25-30 grams of fiber
