Diet Chart
FOR HEALTHY LIFE
Breakfast is the most important diet for the whole day and missing breakfast in the morning can lead to serious metabolic abnormality.
- One should have breakfast early at 9 am in the morning.
- In Breakfast, you can have grilled brown bread sandwich of two bread only with lots of vegetables and one boiled egg, with Milk and 1 tsf protein powder.
- Or one bread of multigrain atta with one bowl of boiled vegetables with little pepper and salt + two boiled egg white only + milk + protein powder.
- Or cornflakes with milk + boiled egg white 2 + one bread + steamed vegetables such as French beans broccoli capsicum carrot.
- Idli sambhar or upma with veggies or poha with veggies and milk
- At 11 am you can have one fruit as whole like apples, anaar, papya. Avoid Ripen guava, sweat potato.
2 pm – don’t delay the lunch timing
- One big bowl of salad using cucumber, tomato radish, onion with lemon
- One Roti of multigrain Atta, one bowl of fresh vegetables (semi boiled) and one bowl of daal or black gram sabji or chola +one-piece fried fish or chicken either stew or grilled (cooked in minimum oil)
- Don’t go for deep sleep after lunch.
- In evening at 5 pm again do exercise or jogging in a big field for 20 min
Dinner has to be at 8 pm -9 pm that will include one roti or rice (no biryani or any heavy meal) and daal or one bowl of veggies + one-piece chicken or Fish Fried or boiled with minimum oil.
- Go to sleep at 10- 10.30 pm
- Alternatives for milk can be paneer or dahi in the morning
- Make it sure you don’t take extra calories
- Suppose you go outside and eat extra calories make it sure you do extra exercise that day and take less of carbohydrate in lunch or dinner.
- When you feel hungry can take 2 pieces of khajoor only
Please drink 3-4 litres of water daily!
Calorie Count
- Cornflakes + MILK 1 glass + protienex Vanilla flavour =350
- Egg (whole) +egg white 1=100
- Veggies boiled 100 cal (1 bowl)
- Roti (multigrain Atta) 60 Cal
- RICE 1 small bowl - 60 Cal
- Daal (masoor + achar) -250 cal
- Salad 100 cal
- Chicken ONE big piece semi fried =250 cal
- Fruits one bowl 250 cal
- Black chana (1 small bowl) 100 cal
- Dates 20 cal for 2 pieces. Avoid Maida roti and other product, white bread, puri, phutchka sugar sweets
NUTRITIONAL MANAGEMENT ASPECTS OF PCOS
-
Modest weight loss improves abnormal hormone balance, helps to get periods on time, get pregnancy, and
risk for heart disease diabetes, and endometrial cancer decrease
How to attain it
- Daily calories deficit of 200 kcal/day will prevent weight gain.
- Short term meal replacement followed by dietary micronutrient supplement boosts weight loss in PCOS.
- High protein diet and low-fat diet
- No refined sugar like canned juices, sweets, sharbat
- No refined carbohydrate like Maida and Maida containing food like chowmein chips pizza burger on regular basis
- Carbohydrates of low glycaemic index Dietary Proteins:
- More Proteins to be consumed at breakfast as compared with lunch and dinner
- Diet should deliver 20-25% of its calories as protein.
- It helps the patient to lose weight or improve glucose tolerance. Dietary fats:
- Diet rich in mono saturated fatty acids decreases obesity and insulin resistance.
- Taken no more than 30% of the calorie content of the diet. Antioxidant:
- PCOS is associated with decreased antioxidant concentrations and it is considered an oxidative state.
- Diet rich in fruits and vegetables, weight reduction, physical exercise, cessation of smoking & alcohol consumption and an adequate number of sleeping hours to be adopted to reduce oxidative stress. Vitamin D:
- Hypovitaminosis D is found in 80% of PCOS women.
- Supplementation of vitamin D (50,000 IU/week) restores normal menstrual regularity and improves abnormal hormone in body
- Intake of carbohydrates should count for 50%-55% of the diet initially.
- High fibrous diet is beneficial.
- Higher protein i.e. 25% of daily energy, content improves satiety and insulin sensitivity.
- Eating not more than 30% of daily calories as fat.
- Avoiding red meat.
- Consuming five portions of fruit or vegetables per day.
- Regularly eating and focusing on food intake of three to four meals per day.
- Not skipping breakfast.
- Exercise improves menstrual abnormalities and restores ovulation in obese patients with PCOS
- According to Thomson et al., 2008, exercise exerts its beneficial effects on body composition with a 45% greater reduction in fat-free mass.
- Moderate exercise for ≥30 min per day.
- Daily intake of fat ≤30%, less of saturated and trans fat and
- More of fibre in food and
- Less calories to take from before 500–1000 kcal per day.
- Reduction of psychosocial stress.
- Cessation of smoking.
- Moderate alcohol & caffeine consumption.
- Group interaction/intervention to provide support in implementing changes.
- Pl consult good dietitian as each and every patient has different requirements and target and to work on it precisely diet has to be supervised by an expert dietitian.
- PCOS presents delayed cycle, obesity in some, and infertility.
- Long term complications are heart disease, diabetes mellitus, hypertension and endometrial carcinoma.
- The diagnosis of PCOS is by history, clinical examination, ultrasound and some hormone test.
- In India, experts have claimed 10% of the women to be affected by PCOS.
- Women with PCOS are also at increased risk of a number of mental health disorders including depression, bipolar disorder, anxiety, and eating disorders.
- Strong relation between increased abdominal fat and PCOS
- Short term meal replacement followed by dietary macronutrient restriction boosts weight loss in polycystic ovary syndrome
- Exercise to increase the basal metabolic rate, decrease weight and abdominal fat.
- Lifestyle intervention improves period onset on time, fertility, and metabolic disorder.
- Moderate exercise, reduction of smoking & psychosocial stressors, and dietary modification are the lifestyle modification principles that would probably be of great benefit.
Diet Chart for PCOS
-
This is just a brief guideline for dietary advice as recommended by Dietician. For each patient a specific dietary advice is recommended by dietician considering weight, height, abdominal waist girth, life activities and the severity of the problem.
- 7:00 am: 1 tsp Methi seed powder + water
- 8:00 am: 2 small vegetable dosa/cheela and green chutney OR
- Vegetable Omelette and 2 whole-grain toast
- 11:00 am: Fruit salad (1 katori) and soaked almonds and walnuts ( 4+2)
- 1:00 – 2:00 pm: Mixed vegetable salad (1 katori), 1 multigrain/whole wheat/millet roti + ½ katori brown rice, and mixed vegetable sabzi OR
- Vegetable Millet Pulao and cucumber raita
- 4:30 pm: Puffed Rice + Roasted Chana – 1 Katori OR
- Roasted foxnuts Or Mixed seeds and green tea/ tea/coffee with less sugar/without sugar
- 7:30 pm: salads and 1 Chapathi/millet roti and vegetable dal (1 katori) and seasonal green vegetable Or
- Phulka and rajma / chola/ kadhi/ paneer and vegetables Night
- 1/2 tsp Ceylon cinnamon in a cup of warm water
-
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.
- 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, hamburger
- High protein foods, such as lean meat and fish
- Dairy products, such as milk and natural yogurt
- Unsweetened soy milk
- Vegetables, such as broccoli, green peas, and leafy greens
- Low-sugar fruits, such as apples, oranges, and blueberries
- Porridge made with steel-cut oats and water
- Legumes, pulses, and beans such as chickpeas
- Add 45 minutes of walks.
- Sleep time and duration is very important.
- Avoid stress and talk to people if feel depressed.
- Consult your doctor regularly.