PCOD Diet Chart: Foods to Eat and Avoid

Managing PCOD (Polycystic Ovarian Disease) through diet involves making choices that can help regulate hormones and manage symptoms like insulin resistance and weight gain. Here’s a general diet chart for PCOD:

Foods to Eat:

1. Complex carbohydrates:

• Whole grains like oats, brown rice, quinoa
• Legumes like lentils, chickpeas, beans

1. High-fiber foods:

• Fruits like berries, apples, pears
• Vegetables like spinach, kale, broccoli

1. Lean protein sources:

• Chicken breast, turkey
• Fish like salmon, trout
• Plant-based proteins like tofu, tempeh

1. Healthy fats:

• Avocados
• Nuts and seeds like almonds, walnuts, chia seeds
• Olive oil, coconut oil in moderation

1. Dairy alternatives:

• Unsweetened almond milk, coconut milk
• Greek yogurt (in moderation)

1. Antioxidant-rich foods:

• Berries, cherries, tomatoes
• Dark chocolate (in moderation)

1. Herbs and spices:

• Cinnamon (helps with insulin resistance)
• Turmeric, ginger (anti-inflammatory properties)

Foods to Avoid:

1. Sugary foods:

• Soda, sweetened beverages
• Candies, pastries, desserts

1. Refined carbohydrates:

• White bread, white rice, pasta
• Sugary cereals

1. Processed foods:

• Fast food, fried food
• Packaged snacks like chips

1. Saturated fats:

• High-fat meats like bacon, sausage
• Full-fat dairy products

1. High glycemic index foods:

• Potatoes
• Watermelon, pineapple (consume in moderation)

1. Excessive caffeine and alcohol:

• Limit intake of coffee, energy drinks
• Moderate alcohol consumption

Additional Tips:

• Balanced meals: Aim for a balanced plate with protein, healthy fats, and fiber-rich carbohydrates.
• Regular meals: Avoid skipping meals to help regulate blood sugar levels.
• Hydration: Drink plenty of water throughout the day.
• Physical activity: Incorporate regular exercise to aid weight management and improve insulin sensitivity.

Remember, individual responses to diet can vary, so it’s beneficial to work with a healthcare provider or a registered Best Gynecologist in Jaipur dietitian to create a personalized diet plan that suits your specific needs and health goals.