If you’re new to eating differently to help control polycystic ovarian syndrome (PCOS), learn how to plan ahead so you don’t drop the ball entirely. Planning ahead with meals can make a huge difference, and can be worth the time you spend.
But remember! This takes practice to get good at, and you will make mistakes, sometimes costly ones, you will burn things, you will drop things, you will put the wrong ingredients in the wrong place sometimes. It’s ok. Take it as a learning experience, and try again.
Step 1 – find recipes that appeal to you
As you start to look at food differently let yourself be inspired by delicious, whole-food recipes that offer alternatives to refined carb and sugar-laden eating.
Get started by checking out a few great recipe creators (remember the sweet recipes are occasional treats): Teresa Cutter, Nourish and Inspire Me, Nutrilious and Yotam Ottolenghi.
There are so many free recipes online. Just make sure they don’t contain processed foods – choose your ingredients using the Eating for PCOS Quick Guide.
Step 2 – make a plan and shopping list
Find recipes and write down a plan for which meals you will have each day. Write a shopping list and go out and buy everything you need.
Step 3 – choose The Day
Now, have a cooking and prep day where you chop, prep, cook, and portion everything you need for the week.
Freeze some meals and have ingredients prepped and ready to throw into the pot or pan. If you don’t like cooking, learn to like it or find an online meal delivery service that prepares quality food and ask them if they can cater to your needs.
What about eating out?
One of the biggest challenges with changing your diet comes with eating out. Enjoying food out with friends is a big part of our culture and enjoyment of life. No one wants this taken away.
Unfortunately, the majority of food choices out there are the opposite of what we should be eating. There are many temptations. And no one wants to be ‘that person’. You know, the one with all the special dietary needs that’s always questioning the menu and asking for modified dishes.
There is no easy answer to this but here is what helps:
- Look up menus online and choose restaurants and cafes that you think will be able to cater to your needs. Healthy food is becoming more and more popular. You might even find restaurants where you can choose dishes from the menu that don’t even need to be modified.
- Do the best you can. Sometimes there might not be an option that is perfect. Sometimes we will just want to eat what we like, without having to compromise. Order it. Eat it. Enjoy the flavours, textures and sensations. Feel good about it. Don’t let it get out of hand.
- Meet for a picnic in the park. Bring healthy food and get others to do the same. Tell your friends about your dietary goals and see if they want to get on board. A whole-food, low GL diet is good for almost everyone. It definitely helps to maintain a healthy weight. Who doesn’t want that?
- Always carry snacks on you, such as nuts and seeds, apples/berries/mandarins, baby carrots/celery/capsicum/green beans. This way you won’t get caught out when you get hungry while out and about and there is nothing suitable available.
- If you are out of the house without any food, stop by a health-food store or supermarket and pick up a snack (e.g. coconut yoghurt, nuts, seeds, fruits, veggies, sprouts).
If you’re really struggling to eat right for PCOS, find a qualified, experienced naturopath, dietician or nutritionist who specialises in women’s health and start getting some professional help to get you started.
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