PCOS Guide for Teens:

Meal Planning Worksheet

 

What is PCOS?	PCOS Meal Planning
PCOS Nutrition Guide	PCOS Sample Menu
PCOS Meal Assessment	Metformin and Insulin
Reading Labels/Food Shopping	Glucose Tolerance Test
PCOS-Friendly Recipes	PCOS Resources

 

You will stay fuller longer, have an easier time keeping your weight healthy, and have better control of your insulin levels if you include some protein, high-fiber carbohydrate, and fat at each meal and snack.

 

The table below lists some foods that are good sources of proteins, carbohydrates, and fats. Remember to pick high-fiber carbohydrates (such as whole wheat bread or vegetables) or carbohydrates found in nutritious foods (such as fruit, yogurt, and milk). Try to choose mostly unsaturated fats.

 

Take a look at the PCOS Sample Menu page to get some ideas, and then plan your own menu using the foods from the table below. Include an item from each column at all of your meals and snacks! After you've planned your menu, make a shopping list of the foods you will need to help you eat a balanced diet.

 

Food Suggestions
Protein	Carbohydrates	Fat
Beans* Beef Cheese* Chicken Eggs* Egg Substitute Energy bars* (>10 grams protein per bar) Fish Hummus* Milk (low-fat)* Nuts* Nut Butters* Peanut Butter * Pork Shellfish Tofu* Veggie Burgers* Yogurt*	Beans* Bread (whole wheat) Brown Rice Cereal (>5 grams fiber per serving) English Muffin (whole wheat) Energy bars* (<25 grams carbs per bar) Fruits Hummus* Milk (low-fat)* Pasta (whole wheat) Non-Starchy Vegetables Yogurt*	Avocado Butter Canola Oil Cheese* Cream Cheese* Creamy Salad Dressing Eggs* Energy Bars* Fish* Guacamole Hummus* Margarine Nut Butters* Oil-Based Salad Dressing Olive Oil Peanut Butter*
*These foods have more than one of the three nutrients (protein, carbohydrates, or fat).

 

Previous

Next: PCOS Sample Menu

 

Written by the Center for Young Women's Health Staff

 

Updated: 3/11/2009

 

 

Related Information:.

• Using Oral Contraceptive Pills for Irregular Periods and Acne
• Acne & Skin Care
• My Fitness Plan - Getting Started!
• Ovarian Cysts
• Understanding PCOS in Teens:
  For Parents and Guardians
• Understanding PCOS in Teens:
  For School Nurses, Health Educators, and Others
• Related Links

 

Looking for other health info? Check our A-to-Z Index. ©1998-2009 Center for Young Women's Health Children's Hospital Boston. All rights reserved. About Us Contact Us Disclaimer Privacy Policy Terms of Use Health Guides By Topic Health Guides A-to-Z Guías de la Salud A-a-Z   We comply with the HONcode standard for trustworthy health information: verify here.