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1 year ago

Dear Pravalika Reddy, Thank you for the question

Polycystic ovarian disease (PCOS) is endocrine disorder in women of reproductive age, which leads to reproductive, hormonal and metabolic abnormalities. Follow a healthy balanced diet with low fat intake, good amount protein and fibre for ideal weight management.
Here are a few tips to help manage PCOS
- Eat regular meals with balanced diets including all food groups
- Low Glycaemic Index (GI) foods have proven to be effective when managing PCOS. Some of the Low GI include green leafy vegetables, carrots, green beans, apples, orange, pear, millets, lentils etc.
- Limit intake of deep fried and high fat foods.
- Engage in regular physical activity.

As a general dietary guideline, for an apparently healthy individual/ female with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the. Protein intake should ideally be considered as 0.8-1g per kg body weight per day.

Here are few guidelines for healthy balanced diet that can be considered:
-Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
-Begin your day with a well-balanced breakfast as it is an important meal of the day.
-Avoid skipping meals. Also, try to avoid fasting and feasting too often.
- Consume small frequent meals, with healthy snacking options.
-Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
-Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
-Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
-Have your last meal at least 2-3 hours before sleep time.
-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
-Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
-Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.
Wishing you a great day ahead

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