Healthy Eating Tip of the Month May 2021 - Michigan Medicine

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PCOS

NUTRITION FOR

A HEALTHIER

YOU

Healthy Eating Tip of the
Month

May 2021

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  WHAT IS PCOS:

Polycystic ovary syndrome, or PCOS, is a
hormonal condition that women can get
during their childbearing years. It can
raise your risk of other health problems,
including diabetes and hypertension.

What are two excellent strategies to
manage PCOS symptoms?

 1. Consuming anti-inflammatory foods
 2. Maintaining adequate blood glucose
   levels through diet and exercise

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FIGHTING DISEASE WITH

AN ANTI-INFLAMMATORY

APPROACH:

In any sort of chronic medical condition where
inflammation is of concern, an anti-inflammatory
approach by the Mediterranean diet can be very
useful. These conditions can include:
Cancer, heart disease, diabetes, and arthritis.

Here are some reliable anti-inflammatory foods
to look out for when grocery shopping!

  Vegetables:             Healthy Fats:           Fruits:
  Garlic                  Olive Oil               Apples
  Tomato                  Salmon                  Grapes
  Asparagus               Almonds                 Oranges
  Mushrooms               Walnuts                 Peaches
  Olives                  Avocado                 Melons
  Broccoli                Peanut Butter

 Proteins:          Beans & Legumes:        Whole Grains:
 Chicken            Black Beans             Pasta
 Greek Yogurt       Chickpeas               Quinoa
 Tuna               Kidney Beans            Brown Rice
 Turkey             Lentils                 Barley
                    Hummus                  Whole Oats
Sample 1-day meal plan:
Breakfast: Greek yogurt with strawberries and oats.
Snack: Apple slices with peanut butter
Lunch: whole grain turkey sandwich with an apple
Snack: Pita bread and hummus
Dinner: Broiled salmon, served with brown rice and asparagus

MAINTAINING ADEQUATE
                                                                   4
BLOOD GLUCOSE LEVELS

Insulin resistance is often a complication of
PCOS. A balanced diet and active lifestyle can
help prevent diabetes with PCOS.

What happens when you consume too many
refined carbohydrates?

  Complication:                                 Goal:

                          What should
                          you aim for
                          instead?

                                            By including
 Consuming too                              veggies along with
 many carbs alone                           quality protein with
                                            carbohydrates

                                                        Example Plate:
Consuming carbs along with high fiber
veggies and protein can slow down the
digestion of carbs, therefore maintaining
blood glucose levels.
Good protein sources: Chicken, lean beef,
eggs, legumes, nuts, tofu
Veggies: Spinach, broccoli, cauliflower,
eggplant, carrots

PHYSICAL ACTIVITY
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WITH PCOS

Including physical activity as part of your daily
activities can improve insulin sensitivity!

                                                       All of these
                                                       are important
                                                       to manage in
                                                       PCOS

 Adult Recommendations
 per week:

 Kid Recommendations
 per week:

By including physical activity as part of your daily
routine, not only can you help manage your blood
glucose levels, but you can also manage stress to
improve PCOS symptoms.

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References:

 1. Barrea L, Arnone A, Annunziata G, et al. Adherence to the Mediterranean Diet, Dietary
    Patterns and Body Composition in Women with Polycystic Ovary Syndrome (PCOS).
    Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836220/. Published September
    23, 2019. Accessed March 31, 2021.
 2. Hajivandi L, Noroozi M, Mostafavi F, Ekramzadeh M. Food habits in overweight and obese
    adolescent girls with Polycystic ovary syndrome (PCOS): a qualitative study in Iran. BMC
    pediatrics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271429/. Published June 4,
    2020. Accessed March 31, 2021.
 3. Lin AW, Kazemi M, Jarrett BY, et al. Dietary and Physical Activity Behaviors in Women with
    Polycystic Ovary Syndrome per the New International Evidence-Based Guideline. Nutrients.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893689/. Published November 8, 2019.
    Accessed March 31, 2021.
 4. Gray A. Nutritional Recommendations for Individuals with Diabetes. Endotext [Internet].
    https://www.ncbi.nlm.nih.gov/books/NBK279012/. Published October 13, 2019. Accessed
    March 31, 2021.
 5. Polycystic Ovary Syndrome PCOS. Polycystic Ovary Syndrome PCOS | Hormone Health
    Network. https://www.hormone.org/diseases-and-conditions/polycystic-ovary-syndrome.
    Accessed March 31, 2021.
 6. Moran LJ, Brown WJ, McNaughton SA, Joham AE, Teede HJ. Weight management practices
    associated with PCOS and their relationships with diet and physical activity. OUP Academic.
    https://academic.oup.com/humrep/article/32/3/669/2874180. Published January 9, 2017.
    Accessed March 31, 2021.

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