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One of the most common questions we get asked by our clients with PCOS is
"what else can I eat for snacks?" It seems that many of us are in a snack rut,
eating the same snacks and not feeling particularly satisfied. This often leads to
us to turn to the vending machine or break room where less-nutritious foods are.
Below are some tips to help you expand your snack repertoire, providing you
healthier, more satisfying food options.
Benefits of Snacking
It's important for women with PCOS to eat often throughout the day. This
decreases cravings and binges, gives you energy, and helps prevent low blood
sugar (a result of waiting too long to eat between meals). Eat every 3 to 5 hours
and include some type of lean protein and/or fat with each meal or snack.
Preparation is key to making successful food choices, but it doesn't have to be as
difficult as you think. If you know you always get hungry in the afternoon or come
home ravenous and wanting to eat everything in sight, you know you need a
snack so you need to plan for it. On Monday, try bringing in enough snacks for
the whole week; that way you don't have to be bogged down with yet another
thing to remember. Spend some time on the weekend washing and cutting up
vegetables and fruit; put them in individual plastic bags or containers in
appropriate portion-sizes. Or, pack snacks for the next day while making dinner.
Have plenty of packing materials on hand like sandwich bags, plastic wrap, foil,
and glass or plastic containers (if reheating is necessary, transfer food from the
plastic container to a plate).
PCOS Snack Suggestions
· Fruit and low-fat cheese
· Apple or celery and peanut butter
· Low-fat cottage cheese and fruit
· Non-fat, low sugar yogurt with ground flaxseed
· Hard-boiled eggs
· Plain oatmeal and walnuts
· Latte with non-fat milk
· Trail mix of nuts, dried fruit, and dark chocolate
· Whole wheat crackers with low-fat cheese or peanut butter
· Pomegranate seeds
· Wasabi dried peas
· Whole wheat fig bars
· High protein, whole grain and low-sugar bars
· Instant low-sodium bean or vegetable soups
· Whole grain pretzels
· Raw nuts such as walnuts and almonds (1/4 cup is one serving or the size
of your palm)
· Single-serving pouches of tuna
· Dark chocolate (at least 60% coco or higher. Limit to 1 to 2 squares)
· Mixed fruit cup
· Hummus and vegetables
Some final tips: remember that food portions matter and be sure to vary up
your snacks to prevent boredom and to maximize the nutrients in all foods.
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