Polycystic Ovary Syndrome, or PCOS, has recently been renamed Polyendocrine Metabolic Ovarian Syndrome (PMOS), so the name more directly reflects the disorder’s whole-body hormonal imbalances — and sparks an increased awareness of how the diagnosis impacts one’s metabolism. One of these effects is the need for greater focus on your diet to manage insulin resistance, hormonal imbalances, and systemic inflammation. But as a college student who relies on a campus dining hall meal plan, managing your diet can be more difficult than it initially seems. So, I spoke to an expert to get all the tips on how to navigate the college dining hall with PMOS — because we all deserve to know how to fuel our bodies.
As any busy college student knows, the struggle to plan healthy meals that support your body can lead you to skip meals. And with PMOS, this is a no-go. “It’s important to eat consistently throughout the day,” says Alison Swiggard, MS, RDN, LD, a registered dietitian at In Good Company Nutrition. “Skipping meals in an effort to manage insulin resistance or weight can lead to fatigue, difficulty concentrating, and feeling out of control around food later.”
While skipping meals can feel like a regular part of the college experience, the benefits of staying on top of fueling your body are significant enough to put in the extra effort. By improving your physical health, you also improve your mental health, which may lead to improved academic performance. According to Swiggard, “The goal is to build meals that support steady energy and blood sugar regulation without creating rigid food rules.”
However, there’s still the issue of exactly how you can actually build these meals: We don’t control what’s in the dining hall, which can sometimes make us feel like we’re being forced to eat things we typically wouldn’t because of the limited options. Luckily, there are some tips and tricks for creating the best meal possible for those with PMOS, even if you’re having dinner in the campus dining hall.
- Balancing fruits, veggies, protein, and carbohydrates is essential.
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Having a “balanced diet” is something everyone hears is important, but for those with PMOS eating at dining halls, it is even more crucial. “Many dining halls have a salad bar where half of the plate can be filled with vegetables,” says Dr. James Nodler, medical director at CCRM Fertility of Seattle and Clinical Strategy & Policy at CCRM Fertility Network. “[Additionally,] nuts and seeds can be added to a salad for healthy fat and protein.” According to Nodler, some great protein sources include plant-based foods like lentils, beans, chickpeas, and tofu, as well as lean meats like fish and chicken.
- Don’t restrict — just redirect.
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While Swiggard advises against complete restrictions on certain foods to prevent increased anxiety around eating, there are some foods you can limit without being too hard on yourself. Her advice is to focus on how certain foods or meal combinations make you feel. “Students can pay attention to foods or meal combinations that don’t keep them satisfied,” she says. “For example, a meal made up of only a pastry may not provide enough protein on its own. Rather than removing those foods, students can pair them with yogurt, eggs, nuts, cheese, or another protein source.”
At the same time, Nodler advises generally staying away from processed foods. “Avoid processed and sugary foods, sweet drinks, and desserts,” he says. “I would also avoid artificial sugars like aspartame and stevia.”
However, that doesn’t mean you have to completely ditch your favorite coffee or say goodbye forever to a sweet treat — just be sure to pair it with a protein or fiber-rich snack for balance. Consuming sugar or caffeine on an empty stomach can spike your blood sugar if you’re insulin resistant — something those with PMOS should be mindful of.
- Plan out your meals in advance, when you can.
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Let’s be honest, all this meal planning can be overwhelming and end up feeling like a disorganized grocery list filled with random healthy ingredients in your head. So, Swiggard recommends planning some of your meals as follows: For breakfast, try eating scrambled eggs, toast, fruit, and avocado, or even a Greek yogurt bowl with berries, nuts, and granola. For lunch and dinner, Swigger suggests loading up on protein and fiber with meals like burrito bowls, stir-fry (with lots of veggies), or even a burger with a side salad and some roasted potatoes.
Remember: having PMOS doesn’t mean that you need to restrict your diet. In fact, it’s far from it. With PMOS, it’s important to prioritize balanced meals — so, no, you don’t need to cut out all carbs and sweet treats. A balanced diet is crucial in managing the symptoms of PMOS, so hopefully these tips help simplify the process and take a bit of the pressure off of your shoulders… and eventually your gut.