Have you ever wondered how to enjoy all those delicious festival treats without stressing about your PCOS? For many women with Polycystic Ovary Syndrome (PCOS), festive seasons can feel tricky when it comes to food choices. With tables full of tempting sweets and snacks, finding ways to indulge without guilt or health setbacks is important. We reached out to our expert Vidhi Chawla, Dietitian, and Founder, Fisico Diet and Aesthetic Clinic, who shared a quick guide to savouring festive flavours mindfully to celebrate without worry.
PCOS is a hormonal condition that affects women's ovaries, leading to irregular periods and various symptoms related to hormone imbalances. According to a 2017 study, diet therapy for these patients should aim to meet specific goals like improving insulin resistance, metabolic health, and reproductive functions. This can be achieved through a carefully designed low-calorie diet focused on weight loss or maintaining a healthy weight. Key strategies include limiting simple sugars and refined carbs, incorporating low glycemic index foods, reducing saturated and trans fats, and addressing potential deficiencies in nutrients like vitamin D, chromium, and omega-3s.
Tips To Enjoy Festive Food For Women With PCOS
PCOS affects many women, and navigating food choices during festive occasions can be particularly challenging. Here are some tips shared by Chawla to keep your health in check while relishing festive food.
Understanding Diet and PCOS
"Women with PCOS often experience insulin resistance, which can result in weight gain and hormonal imbalances. Therefore, it is essential to maintain a diet that is low in sugar. This approach allows for better health management without compromising on taste," said Chawla.
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Plan Ahead
If you plan to go out, choose your meals wisely. Opt for healthier options like grilled dishes instead of fried snacks. You should also be mindful of your protein intake to maximise the thermic effect, which can boost your metabolism.
Portion Control
"You should start your meal with fibre-rich foods, like a fresh salad, to help you feel fuller sooner. Use a small plate for your favourite treats and dishes, and avoid overloading it with too much food," added Chawla. Take just enough to enjoy the flavours without overindulging. Aim to include plenty of lean proteins, vegetables, and essential vitamins. If controlling portion sizes is challenging, try drinking 2-3 glasses of water before eating to help manage your appetite.
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Keep Hydrating
Hydration is essential for managing PCOS. Hence, aim to drink plenty of water throughout the day, and consider mixing it up with vegetable juice, sparkling water, or unsweetened herbal tea for variety.
Mindful Eating
"During celebrations, practising mindful eating can make a big difference. Take the time to fully enjoy each bite, appreciating the flavours and textures of the food. Pay attention to your body’s hunger signals, and stop when you feel comfortably satisfied, not stuffed. This approach not only makes the meal more enjoyable but also helps you avoid overeating, allowing you to indulge without guilt," said Chawla. Mindful eating can transform how you experience festive foods, encouraging a balanced, guilt-free enjoyment of the holiday spread.
Make a sensible choice
Opt for healthier versions of traditional dishes wherever possible. For example, go for roasted instead of fried options and try to limit added sugars. Don’t hesitate to bring a nutritious dish along to gatherings, giving yourself a balanced option to enjoy guilt-free.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]