Living with Polycystic Ovary Syndrome (PCOS) can present unique dietary challenges. For individuals in the Philippines managing this condition, it’s important to adopt a balanced and nutritious diet that supports overall health and wellness.
One of the ways to manage PCOS is to follow a healthy diet that can balance hormones, reduce inflammation, and promote weight loss. Here are some general dietary tips for women with PCOS :
- Eat more high-fiber foods, such as fruits, vegetables, whole grains, nuts, seeds, and legumes.
- Choose lean protein sources, such as fish, poultry, eggs, tofu, and beans.
- Avoid processed foods, added sugars, refined carbohydrates, and trans fats.
- Include healthy fats, such as olive oil, avocado, nuts, seeds, and fatty fish.
- Drink plenty of water and limit alcohol and caffeine intake.
The following collection of 10 PCOS-friendly recipes has been carefully curated with the Filipino palate in mind, featuring locally accessible ingredients and flavors. These recipes aim to provide wholesome, delicious meal options that align with the dietary recommendations for managing PCOS, promoting well-being and vitality.
- Quinoa Salad with Grilled Chicken
- Cooked quinoa (whole grain)
- Grilled chicken breast (lean protein)
- Colorful bell peppers
- Cherry tomatoes
- Cucumber
- Olive oil and lemon juice dressing
- Baked Salmon with Roasted Vegetables
- Fresh salmon fillets
- Assorted vegetables (bell peppers, zucchini, eggplant)
- Olive oil, garlic, and herbs for seasoning
- Grilled or Pan-seared Bangus (Milkfish) with Steamed Vegetables
- Fresh bangus (milkfish)
- Mixed vegetables (bok choy, carrots, squash)
- Olive oil, garlic, and soy sauce for flavoring
- Yogurt Parfait
- Greek yogurt
- Fresh berries (blueberries, strawberries)
- Chia seeds
- Almonds or walnuts
- Drizzle of honey
- Spinach and Feta Omelet
- Eggs
- Fresh spinach
- Crumbled feta cheese
- Diced tomatoes
- Fresh herbs (parsley, dill)
- Tuna and White Bean Salad
- Canned tuna
- White beans
- Mixed salad greens
- Red onion
- Lemon vinaigrette dressing
- Lentil and Vegetable Soup
- Brown or red lentils
- Mixed vegetables (carrots, squash, string beans)
- Low-sodium vegetable broth
- Herbs and spices (cumin, coriander, paprika)
- Grilled Shrimp Skewers with Quinoa
- Large shrimp
- Bell peppers and onions
- Olive oil and lemon marinade
- Cooked quinoa
- Chicken Lettuce Wraps
- Ground chicken
- Water chestnuts
- Shredded carrots
- Lettuce leaves
- Hoisin sauce for dipping
- Berry Smoothie Bowl
- Frozen mixed berries
- Yogurt
- Almond milk
- Toppings: sliced almonds, shredded coconut, chia seeds
By embracing a diet rich in lean proteins, healthy fats, and complex carbohydrates, individuals with PCOS can take proactive steps towards managing their condition and supporting their overall health. These 10 PCOS-friendly recipes offer a diverse array of flavors and textures, ensuring that those in the Philippines dealing with PCOS can enjoy a fulfilling and satisfying culinary experience while nourishing their bodies. With these recipes, individuals can embark on a journey towards wellness, savoring each delicious bite while taking positive strides in their PCOS management.
