PCOS Diet Book: How you can use the nutritional approach to deal with polycystic ovary syndrome. Theresa Cheung

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4 fresh apricots

      

3 fresh dates

      

1 dried date

      

1 plum

      

1 pear

      

1 apple

      

1 rice cake

      

1 jaffa cake (Pim’s Orange cookie)

      

1 fig roll

      

1 small pain au raisin

      

1 low-fat granola/muesli bar

      

1 low-fat biscuit/muffin/flapjack

      

2 breadsticks with vegetable dips

      

handful of nuts and seeds

      

low-fat yogurt and a cracker

      

low-fat cottage cheese and a cracker

      

tuna on toast

      

2 dark rye Ryvita

      

celery and carrot sticks

      

low-fat cottage cheese topped with apple sauce and walnuts

      

natural sugar-free wholegrain muffins

      

freshly made unsalted popcorn

      

rice cakes topped with nut butter

      

watermelon, fresh fruit or frozen fruit popsicles

      

unsweetened low-fat yogurt topped with granola/muesli or nuts and fresh fruit

       Eating Out

      Healthy eating doesn’t mean that you can’t eat out anymore. You just need to pay a little more attention to what you are ordering. Here are some helpful tips:

      

      

Stay away from the bread basket.

      

Drink water or fruit juice instead of fizzy, sugar-loaded drinks.

      

Try vegetable soup for starters.

      

Ask for vegetables instead of chips/fries.

      

Have a side salad with your main course.

      

Go for tomato- or wine-based sauces rather than cheesy, buttery sauces.

      

Ask for salad dressings (olive oil, vinegar) on the side so you can dress it yourself.

      

Have a fruit-based dessert.

      

Don’t be afraid to ask for food not on the menu, such as fruit salad.

      

At Chinese or Indian restaurants, choose plain, boiled rice rather than fried. Healthier Indian food comes from the tandoor oven which cooks chicken tandoori, tikka and sekh kebab dishes. Look out for ghee and butter in sauces.

      

Choose clear soups rather than thickened or ‘cream of’ ones.

      

Charcoal-grilled or roasted fish and kebabs are better than fried.

      

Look for salads and simple stuffed vegetable dishes if you enjoy Mediterranean food. Fresh fish dishes are also a good bet.

      

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