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A free one-page poster for the fridge: build a balanced Filipino plate with half gulay, a quarter protein and a quarter carbs. No calories, no forbidden foods.
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pcosphilippines.com
Free printable
Filipino PCOS plate guide (one-page poster)
This poster uses a simple plate: half vegetables, a quarter protein, a quarter carbs [TODO: source for the plate model]. It is about adding foods you enjoy, not cutting foods out. Rice is welcome.
The 2023 Guideline recommends healthy eating for everyone with PCOS (now called PMOS), at any weight, and says no one diet is better than another (Rec 3.3.1). Pick what fits your budget, your family and your carinderia.
Your plate
- Vegetables / Gulay (half): Ampalaya, Kangkong, Pechay, Malunggay, Talong, Okra, Sitaw, Ensaladang kamatis at pipino
- Protein / Protina (a quarter): Inihaw na isda (bangus, tilapia), Tokwa, Itlog (boiled or scrambled), Inihaw na manok, Canned tuna or sardinas, Tahong or hipon
- Carbs / Kanin at iba pang carbs (a quarter): Brown rice, White rice, Adlai, Kamote, Saba (boiled), Corn (mais), Pandesal (whole wheat if you like), Oats
Carinderia and turo-turo orders
- Sinigang plus an extra serving of gulay plus kanin
- Pinakbet plus inihaw na isda plus kanin
- Ginisang monggo plus chop suey plus kanin
- Any meat ulam plus one vegetable ulam plus kanin
Baon ideas
- Tortang talong, ensalada and brown rice
- Tokwa, pechay, sitaw and adlai
- Itlog, ampalaya salad and kamote
- Tuna, laing and saba
Easy adds
- Add malunggay to tinola or monggo
- Add a side of kamatis and pipino
- Add an egg or tokwa when the ulam is mostly vegetables
- Pair sweet merienda with a protein like an egg or nuts
Related
Sources
- Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. Teede HJ et al., Fertility and Sterility (co-publication), 2023.