PCOS Diet Blog

Fast Fish - Omega 3 for a PCOS Diet

I was after a quick and easy PCOS friendly dinner last night as my husband is away on a golf weekend, and the boys were fed and in bed. I've recently discovered Birds Eye Atlantic Salmon frozen fillets and they were in my freezer all ready to go (helps to be orgnaised for nights like this).

All I had to do was remove the fillet from the plastic and place onto a baking tray lined with a baking tray and bake in the oven for 35 minutes. You can also steam and microwave them, but I like to bake them for that crispy skineffect.I really like that they are portion controlled, already flavoured and they contain STACKS of healthy monounsaturated and Omega-3 fats which will keep my heart and blood vessels healthy.

I added some steamed broccolini and asparagus and there was a quick and easy dinner suitable for someone with PCOS.

Hope you are enjoying the PCOS blog. If you like any of the articles and would like to use them in your own newsletter or website, just contact me so I can let you know the brief acknowledgement I'd like included at the bottom. If you would like some individual help with your PCOS diet plan, I offer individual dietitian / nutritionist services in Melbourne and online Australia wide.

Be back soon with more PCOS diet tips.

Claire

Claire Daly is an Accredited Practising Dietitian / Accredited Nutritionist who works with women and families. She has particular interest in working with women who have PCOS (Claire has PCOS herself), fertility problems or who are wanting to achieve a healthy weight and good health prior to and during pregnancy. Claire has her own private practice in Melbourne. For more information visit www.eatwell.com.au

Like to use this blog post in your own newsletter or publication? Just email Claire to let her know which article you would like to use and how I would like you to acknowledge the source of the article, then you are on your way.

 

PCOS and Carbohydrates - Wholegrains

One of the reasons I don't recommend a very low carbohydrate diet / eating plan for PCOS (Polycystic Ovarian Syndrome), is that we need our wholegrains to stay healthy, so a bit of carbohydrate is a good thing. Most wholegrain foods also have a low glycemic index (GI). Wholegrains are foods that as the name suggests contain wholegrains (it's OK if it's been dehulled, ground, milled, cracked or flaked).

 

Wholegrains are a powerhouse of nutrients which help protect against cardiovascular disease, diabetes and the risk of being overweight - all great things to protect against when you have PCOS.

Did you know:

• Just 2-3 serves of wholegrain foods a day (a serve is a slice of bread or 1/2 cup wholegrains in this study) reduces the risk of cardiovascular disease, type 2 diabetes and some cancers by 20-30%. They can also lower blood pressure and products similar benefits to lipid lowering drugs.
• A diet high in wholegrains is associated with  lower BMI, waist circumference and risk of being overweight.
• Diets incorporating frequent consumption of wholegrains can reduce the progression from impaired glucose tolerance (which is very common in PCOS) to type 2 diabetes by up to 58%

(Reference: The Grains and Legumes Health Report - A Review of the Science. Go Grains, April 2010)

That's enough to have me scurrying to the pantry for some wholegrains! You will find plenty lurking there and if not it's easy to make the switch. Here's some great sources of wholegrain foods:

• Multigrain and wholemeal bread
• Wheat flake breakfast biscuits
• Wholegrain breakfast cereal
• Natural Muesli
• Porridge
• Brown rice
• Wholegrain pasta
• Rice cakes
• Popcorn
• Muesli bars (watch the fat content)

One of my favourite ways to enjoy wholegrain bread, is what I had for lunch today - toasted with fresh avocado and black pepper.

 

I didn't use any butter or margarine because the avocado has lots of healthy fats. It's also packed full of antioxidants and other great nutrients like Vitamin A, C, K and lots of dietary fibre.

So go grab some wholegrains today and give your PCOS diet a boost!

Back tomorrow with some more PCOS diet news,

Claire

 

Claire Daly is an Accredited Practising Dietitian / Accredited Nutritionist who works with women and families. She has particular interest in working with women who have PCOS (Claire has PCOS herself), fertility problems or who are wanting to achieve a healthy weight and good health prior to and during pregnancy. Claire has her own private practice in Melbourne. For more information visit www.eatwell.com.au

Like to use this blog post in your own newsletter or publication? Just email Claire to let her know which article you would like to use and how I would like you to acknowledge the source of the article, then you are on your way.

One of the reasons I don't recommend a very low carbohydrate diet / eating plan for PCOS (Polycystic Ovarian Syndrome), is that we need our wholegrains to stay healthy, so a bit of carbohydrate is a good thing. Most wholegrain foods also have a low glycemic index (GI). Wholegrains are foods that as the name suggests contain wholegrains (it's OK if it's been dehulled, ground, milled, cracked or flaked).

 

Wholegrains are a powerhouse of nutrients which help protect against cardiovascular disease, diabetes and the risk of being overweight - all great things to protect against when you have PCOS.

Did you know:

• Just 2-3 serves of wholegrain foods a day (a serve is a slice of bread or 1/2 cup wholegrains in this study) reduces the risk of cardiovascular disease, type 2 diabetes and some cancers by 20-30%. They can also lower blood pressure and products similar benefits to lipid lowering drugs.
• A diet high in wholegrains is associated with  lower BMI, waist circumference and risk of being overweight.
• Diets incorporating frequent consumption of wholegrains can reduce the progression from impaired glucose tolerance (which is very common in PCOS) to type 2 diabetes by up to 58%