Happy New Year! Did you make a new year’s resolution this year? I’ve always had mixed feelings about New Year’s resolutions. I think it’s great when people set goals (especially when it comes to health), but the resolutions some people make are so unrealistic. I mean, why resolve to change something if there’s little chance that you can be successful? Many of the health-related resolutions people make involve following extremely rigid diets, losing a drastic amount of weight, or doing an absurd amount of exercise. If you’re thinking about making some PCOS-friendly changes this year, here are my top 5 suggestions for changes you can make and stick with throughout the year:

1. Choose water. Sugary drinks are a dietary disaster for girls with PCOS. Stick with water as your primary fluid choice and save juices, fruit drinks, soda, and other sweetened beverages for special occasions.
2. Fill up on fruits and veggies. Fruits and veggies are loaded with nutrition and are some of the most PCOS-friendly foods around. Include a fruit or a veggie at all meals.
3. Give whole grains a chance. Grains are not all created equal, especially if you have PCOS. What refined grains (breakfast cereal, pasta, rice, crackers, bread) are you eating? Swap out one refined grain for a whole grain each month. 
4. Pack your protein. Protein is a PCOS-friendly nutrient because it’s very filling and can help keep your insulin levels stable. Although getting protein (eggs, meat, cheese, and beans) at meals can be fairly easy, getting protein in at snacks takes planning. Plan ahead and include a source of protein such as some nuts or a cheese stick at every snack.
5. Up your exercise. Physical activity is great for many reasons, including PCOS management, but don’t try to do too much too fast. You won’t be able to stick with a resolution if you get injured or get burnt out. Choose an exercise you enjoy doing and set a small goal at first (such as doing it 1-2 times per week or 10 minutes longer than you usually do). Gradually increase the time/frequency only after you’ve met your goal for a few weeks.

Wishing you health and happiness in the new year!

-Dietitian Kendrin