PCOS Dining Guide: A guide to 7 popular cuisines #116

What should I eat when eating out?

Hello everyone,

How is your January going?

Today, I want to offer you a guide to eating out with PCOS. Making healthier choices can be challenging, so I've included options for seven of the most popular cuisines. I have included the three top dishes at each restaurant type, plus some bonus recommendations for alcohol and desserts. 

If you ever ask for the menu version with calories on, you will notice that most dishes are 900 calories+ (without dessert). Tufts University analysed lunch and dinner meals (with sides), at independent and small chain restaurants in America. The meals they tested averaged over 1,300 calories each. Add on a beverage or two, and dessert you are look at 2,000 calories when you dine out! And I am sure some of the readers in UK and Canada would think: it’s not that bad in my country. “It is. A pizza has around 1,200 calories.

Why are there 1,300 calories in a meal? The reason is the amount of oil, sauces, portion size, and added sides. If you eat out occasionally, what you choose won’t matter. Just enjoy yourself. But it starts to matter if you eat out once or twice a week regularly. 

It matters because of what it can do to our insulin response - processing 1300+ calories into our cells is not easy, especially if there are signs of insulin resistance. It matters because those calories must be stored somewhere, usually in our fat cells, which we know gives rise to a negative domino effect. It matters because the response of our insulin has to be so high that the drop afterwards will leave you feeling hungry again, which gives rise to more eating. It matters because the rich flavours will make eating broccoli the next day feel impossible, increasing the chance of reaching out for some more delicious food the next day.

Now that we understand why it matters what you choose, sometimes you can’t help eating out. Here is how we can make smart menu decisions for seven different cuisines.

In this article, we look into the top three choices at a:

1. Chinese restaurant

2. Mexican restaurant

3. Indian restaurant

4. Italian restaurant

5. Thai restaurant

6. Middle Eastern restaurant

7. Fast food restaurant

8. Alcohol

9. Desserts

This is the first of our monthly meal plans. Paid subscribers get access to:
🍴 Monthly meal plans tailored for PCOS management
👩‍⚕️ Insights from PCOS specialists like GPs and gynaecologists
💬 Stories from women navigating PCOS
👶 Fertility guidance to support your journey

Before your meal:

1. Research the menu ahead of time. Most restaurants now post their menus online, giving you time to make thoughtful choices that align with your goals without being influenced by the environment or what others are ordering.

2. If there's a long gap between your last meal and eating out, have a protein-rich snack (like 100g Greek yoghurt) 1-2 hours before. This prevents arriving overly hungry, which can lead to impulsive ordering and overeating.

3. Factor the meal into your meal plans. When you plan, you can adjust your other meals while still meeting your nutritional needs.

During your meal:

The aim is to include a good source of protein in all cuisines. This helps stabilise blood sugar, reduce cravings, and keep you feeling fuller longer. Stable blood sugar is significant for managing PCOS, as it helps reduce insulin resistance.

Remember, you might focus on enjoying one main dish you love. Skipping starters and dessert while savouring your favourite dish or a healthier option can help with portion control and make the meal just as satisfying.

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Chinese food

Chinese cuisine often includes deep-fried dishes that are high in calories, along with sauces that are high in sugar.

Focus on protein and vegetables with these combinations:

1. Steamed fish with ginger with mixed vegetables in garlic sauce

2. Chicken with black bean sauce and stir-fried bok choy

3. Tofu and mushroom stir-fry with garlic sauce and steamed greens

Order rice on the side and consider sharing to keep on top of portion sizes.