I got this from a friend of mine a few years ago, but I'm sorry to say, I don't know where she got it :( So I'm posting it here with apologies to whoever wrote it. If you know who did, let me know and I'd be happy to give them credit.
Things to remember if you have PCOS:
* Don't get frustrated - If you don't lose weight quickly or if you've tried to lose weight before and it didn't work. Learning how to choose and balance your carbohydrates and doing regular exercise will help!
* Stay positive! - It can be very difficult to achieve visible results. Doing what's right for your body IS doing something good, even if you don't see a big change in your weight.
* Eat a balanced diet! - Your body needs carbohydrates, protein, and fat.
* Eat small meals and healthy snacks - during the day instead of 3 large meals.
* Choose healthy carbohydrate foods - that are high in fiber and low in sugar.
* Load up on vegetables and fruits! - They are high in fiber and packed with vitamins and minerals.
* Balance your carbohydrate foods - with non-carbohydrate foods.
* Limit your portions - when you are eating high-carbohydrate foods (especially ones that are low in fiber). If you are still hungry at the end of the meal, try having extra vegetables or extra protein foods like meat, fish, eggs, or beans.
* Satisfy your sweet tooth with fruit - or sugar-free Jello® for dessert. Small portions of treat foods can be included occasionally, too.
* Don't forget to exercise! - Good nutrition is important, but it isn't enough. You also need to exercise regularly. Adding exercise or increasing the exercise you already do will help you manage your PCOS.
* Talk to your doctor - about managing your PCOS. Most young women with PCOS need to take medication, even with good nutrition and exercise. If you have more questions about PCOS and nutrition, ask your doctor about talking to a nutritionist who has experience in working with teens with PCOS.