Polycystic Ovarian Syndrome (PCOS) Nutrition Information

This resource from Children's Hospital of Philadelphia provides nutrition information for patients with polycystic ovarian syndrome (PCOS).

Important information:

This meal plan provides a balance of healthy carbohydrates to improve your child's energy and help to manage their hormonal and metabolic health.

What are carbohydrates?

• Carbohydrates are the main source of energy in food.

• Carbohydrates are found in fruits, juices, vegetables, sweets, starches, milk and yogurt.

What types of carbohydrates should my child eat?

• Choose carbohydrates that are full of fiber, vitamins and minerals. Choose carbohydrates high in dietary fiber (3 grams of dietary fiber or more per serving).

• At least half of your daily intake of grains should be whole grains.

Carbohydrates to choose more often:

• 100% whole-wheat breads

• Whole-grain crackers

• Whole-wheat pasta

• Brown rice

• Quinoa

• Whole-wheat couscous

• Bran or whole-grain cereals

• Oatmeal

• Fresh or frozen vegetables

• Fresh or frozen fruit

• Dried beans and legumes

• Popcorn

Carbohydrates to choose less often:

• White bread products (enriched wheat flour)

• Cereals, yogurts, and granola bars containing more than 10 grams of sugar per serving

• White rice and pasta

• Juices, sugar-sweetened beverages and soda

• Sweets (desserts, cakes, pies, cookies)

Examples of healthy carbohydrate foods

Starchy foods:

• 1 slice whole-grain bread

• 1 small whole-grain bagel

• 1 whole-grain English muffin

• 1 whole-grain hamburger/hot dog bun

• 1 small whole-grain taco shell

• 1 small (6-inch) whole-grain tortilla

Cereals and breakfast foods:

• ¾ cup whole-grain or bran cereal

• 1 cup oatmeal

• 1 whole-grain frozen waffle

• 2 small whole-grain pancakes or 1 large one

Pasta, noodles and rice:

• 1 cup cooked whole-grain pasta

• 1 cup cooked brown or wild rice

Starchy vegetables:

• 1/2 cup corn or peas

• 1 cup mashed potatoes

• 1 medium baked sweet potato

• 1/3 cup baked beans

• 1/2 cup dried beans

Fruits:

• 1 medium piece of fruit

• 1/2 large banana

• 1 cup berries

• 1 cup grapes

• 1/2 cup unsweetened applesauce

• 2 tablespoons raisins

• ¼ cup dried fruit

Milk and yogurt:

• 8 ounces milk

• 6-8 ounces yogurt

• 2 mozzarella string cheese

• 1 oz cheddar or pepper jack

What about other foods, like meats and fats?

Healthy portion sizes of meat or protein should be no more than 6-8 ounces a day. A 3-ounce portion is about the size of a deck of cards.

Choose lean protein and healthy fats. Avoid trans-fats and saturated fats which can affect cholesterol and heart health

Healthy meat and protein choices include:

• Chicken or turkey breast without skin, grilled or baked

• Fish, grilled or baked

• Eggs or egg whites

• Beef-healthy cuts include tenderloin, flank steak, sirloin

• Peanut butter (1-2 tablespoons)

• Tofu, seitan or other soy-based meat substitutes

• Turkey bacon and turkey sausage

• Pork loin or center-cut pork chop

Healthy fat choices include:

• Avocados

• Nuts

• Fatty fish (salmon)

• Unsweetened dairy products (milk, yogurt, cheese, cottage cheese)

• Olive, avocado, peanut or canola oil

• Flaxseed

Nutrition tips for healthy eating

• Choose whole grain starches instead of refined, processed foods. Choose whole-wheat pasta, bread and brown rice. A serving should have 3 grams fiber or more. Your plate should contain ¼ starch that is whole grain.

• Avoid sugary beverages (juices, soda, iced tea, Kool-Aid). Replace them with regular water, sparkling or flavored water.

• Avoid skipping meals.

• Space out eating carbohydrates throughout the day instead of eating a large amount at one meal. This helps balance blood sugars and insulin levels.

• Add healthy protein and fat to meals and snacks to keep full longer and prevent spikes in sugar and insulin levels.

• Eat more veggies! Try 3 servings a day (1 serving is equal to 1 cup raw or 1/2 cup cooked). Vegetables are low in carbohydrates and calories! Half of your plate should be made up with fruits and vegetables.

• Seasonings and spices are your friend! Food does not need to be bland to be healthy. Experiment with different options

• Sauces and condiments can also help pack favor, but be mindful of serving size (usually around 1 teaspoon), particularly for high-sugar options like ketchup and barbecue sauce

• Keep "trigger foods" out of your house. These foods can encourage your child to overeat

• Keep a food diary. This helps your child track patterns of when and why they may overeat. Your child may be eating because of stress or boredom.

Reading food labels

Learn how to read food labels to choose the most nutritious foods.

Sample breakfast menu

Option 1:

• 2 slices whole-wheat toast with ¼ avocado on top

• 1 hardboiled egg

• 2 slices turkey bacon

• 8 ounces (1 cup) milk or calcium-fortified milk alternative

Option 2:

• 1/2 cup oatmeal (made with milk or milk substitute) with cinnamon

• 1 small apple with 1 tablespoon peanut butter

• Water

Option 3:

• 2 scrambled eggs (using olive oil) with ½ cup spinach, tomato and broccoli

• 1 slice whole-wheat toast with 1 teaspoon cream cheese or peanut butter

• 1 orange

• Water

Option 4:

• 1 whole-wheat frozen waffle

• 2 turkey sausage links

• 2 tablespoons sugar-free syrup

• 1 cup whole strawberries

• 8 ounces milk

Sample lunch menu

Option 1:

• 6 ounces unsweetened Greek yogurt

• Veggie wrap: 6-inch whole wheat wrap, hummus, spinach and cucumbers

• 4 ounces fruit cup packed in water

• Water

Option 2:

• 1 slice of pizza (whole wheat crust) with veggies on top

• Tossed salad with low-fat or light dressing

• 1 small piece of fruit

• Water

Option 3:

• 1 large salad with fresh veggies and 3 ounces of lean meat (turkey, chicken or fish) with low-fat or light dressing

• 6-8 whole-wheat crackers

• 1 large piece of fruit

• Water

Option 4:

• Sandwich made with whole wheat bread with turkey or chicken, veggies (lettuce, tomato, onion) with sliced avocado

• Celery, carrot sticks and cucumbers with low-fat dressing or hummus

• Water

Sample dinner menu

Option 1:

• 1 cup whole-wheat pasta with tomato sauce and 2-3 lean meatballs

• 1 cup steamed or roasted vegetables with Italian spices and sprinkle of parmesan

• Water

Option 2:

• Stir-fry 4 ounces of chicken, shrimp, or tofu with 1 cup of vegetables and low sodium soy sauce

• 1 cup brown rice

• Water

Option 3:

• 3-4 ounces (size of a deck of cards) of chicken (without skin), fish, or sirloin baked, grilled or roasted

• 1 medium baked sweet potato

• 1 cup raw, steamed, grilled or roasted vegetables

• 8 ounces low-fat milk or calcium fortified milk alternative

Option 4:

• 3-4-ounce turkey burger or veggie burger on a whole-wheat bun

• Garden salad with low-fat or light dressing

• 8 ounces of low-fat milk or calcium fortified milk alternative

 

Reviewed on March 23, 2023, by Rachana Shah, MD