Getting pregnant with PCOS (Polycystic ovarian syndrome) can be one major hurdle crossed if you follow a PCOS diet plan. This will help you to manage your PCOS and also lose weight, if needed. Are you wondering about how to follow a polycystic ovaries diet while pregnant and expected to eat for your growing baby too? Let’s find out how!
PCOS meal plan during pregnancy
The recommended calorie intake for a healthy woman is about 2000 calories per day. During pregnancy, you will have to consume an additional 300-400 calories per day to nourish your baby. The PCOS diet chart will be made keeping this in mind.
Calories from sugary and refined foods are not recommended as they don’t provide you or your baby with nutrients that are essential. This in turn helps you with managing weight in PCOS, as such food items tend to raise your blood sugar levels quickly. The PCOS diet will also prevent or help manage complications like Gestational diabetes.
Food groups to be included are:
- Fruits and vegetables: They are rich in vitamin C and folic acid both of which are very important for the baby during pregnancy. Include 2-3 servings of fresh fruits, if possible with skin (it will up your fiber intake too!) and 4 or more servings of vegetables, especially dark leafy ones, per day.
- Bread and grains: Carbohydrates are the main source of energy and provide you B complex vitamins too. Whole grains are recommended as they are also high in fiber. Include 6-11 servings per day depending your weight and activity.
- Proteins: Proteins are the building blocks and your baby needs plenty of them, especially during 2nd and 3rd trimester. Some protein sources are also rich in iron, which is essential for supplying oxygen to your baby and preventing anemia in pregnancy. Include at least 3 servings per day e.g. nuts, seeds, pulses, legumes, lean meats, eggs etc.
- Healthy fats and oils like omega-6 and omega-3 fatty acids from oily fish, nuts etc.
- Dairy products: Dairy products provide calcium essential for development of strong teeth and bones, muscle and nerve function, and normal blood clotting in your baby. But, dairy has been debated to worsen PCOS, therefore limit its intake to 2 or less servings per day. You may have to add calcium supplements in your diet instead.
- Prenatal vitamins: Even with a proper diet, getting your share of vitamins is a challenge. A daily supplement of iron, folic acid and calcium may be required, especially in Indian women, as they are prone to anemia and have a low calcium intake.
Always consult with your healthcare provider about your polycystic ovarian syndrome diet during pregnancy and which supplements are best suited for you.
Also read: Detecting Pregnancy With PCOS
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