Polyscystic ovarian syndrome is a hormonal disorder causing enlarged ovaries with small cysts . This condition will cause irregular periods and difficulty to get pregnant. The women who are diagnosed with pcos are either obese or overweight. So diet plays a vital role in maintaining healthy weight and hormonal balance.
• Drink plenty of water
• Having protein smoothies/shakes
• Eat plenty of fruits and vegetables
• Introduce variety in your diet
• Having milk and milk products will provide good quality fat and protein.
• Avoid excess sugar and excess salt
• Enjoy each meal by adding flavours of Fenugreek Powder cumin powder Himalayan pink salt garlic powder.
• If you are feeling craving in between meals can have seasonal fruits.
• Donot skip breakfast
• Eat regular meals
• Get more active
• Chew your food well.
• Maintain 2hr gap between each meal don't exceed 3hrs.
• Have your last meal 4hours before going bed.
• Quality sleep
South |
Breakfast (9.00 AM) |
Midmorning(11.00AM) |
Lunch(1.00PM) |
Evening Snack(3.00PM) |
Dinner(7.00PM) |
Option Type 1
|
Breakfast punch with 200ml of skimmed milk OR Ragi rava dosa with mint chutney OR Besan dosa/Beetroot dosa with Tomato chutney |
1handfull of Nuts / Seeds/Mixed nuts/Mixed seeds OR Flax seed pudding 1 cup OR Green gram sprouts |
Brown rice/Red rice 1/2-cup With Any leafy vegies fry 1cup Fish curry/Chicken curry/Lean red meat -200g Cucumber salad |
Herbal tea OR green tea With Millet cookies OR Baked cutlet/tikkies 2nos OR Brown rice flakes poha 1cup |
Millet bread toast with 1Cheese slice and shreaded chicken and lettuce filling OR Millet chapati 2nos with potato green peas curry |
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Option Type 2 |
3Idly /Veg oothappam/Dosa/Ragi dosa With coconut chutney/Sambar OR |
Half piece of apple/1banana With 1tbsp of peanut/almond butter unsweetened |
Rice - 1 Cup With Aviyal/ Dal Curry/ Sambar/ Pumkin Cowpea Erissery/ Soya Bean curry/Fish curry/Chicken curry/ Horsegram Plantain Thoran/ Pulissery OR Lemon Rice OR Tamarind rice OR Tomato rice OR Veg fried rice/Chicken fried rice with less oil With Cucumber salad and raita |
Chia seed pudding with freshly cut fruits OR Sprouted green gram salad |
Whole wheat chapati OR Millet dosa With mushroom/paneer/Gobi masala OR Groundnut chutney/ Mint chutney + Veg salad |
|
Option Type 3 (Smoothie /Shakes/health mixes/salads) |
3/4Cup millet flakes with 1banana and 200ml fat free milk OR 1Cup soaked dry fruits mix with 1tbsp mixed nuts and 200ml of fat free milk |
Egg salad with fresh herbs and cucumber OR Cucumber pinepple smoothie |
Paneer mushroom cucumber salad OR Kabooli Channa salad with 1cup of yoghurt OR Grilled chicken piece 250g with Multigrain bread and cucumber lettuce salad |
|
Egg with broccoli salad OR Millet health mix porride/Arrow rrot porridge |
|
Option Type 4 |
Millet pancake with 1cup of fresh fruits |
Homemade granola bar 1nos Low fat yoghurt with walnuts and honey |
Millet bread With Hummus dip |
Tender coconut chia pudding 1cup |
Omelette and 2whole grain bread toast |
