Eating Out on Holiday with PMOS
How to Enjoy Food Without the Blood Sugar Rollercoaster
Eating out on holiday should feel enjoyable! But if you live with PCOS / PMOS, restaurant meals, hotel buffets and social eating can sometimes feel more complicated than they should. You may want to relax and enjoy yourself, but you may also worry about bloating, cravings, energy dips, feeling out of control around food, or undoing the progress you have made at home.
This can create an incredibly exhausting internal dialogue. Should I have the bread? Is pasta a bad idea? Will dessert make my cravings worse? Should I skip breakfast because dinner will be bigger? What if there is nothing I can eat?
If this sounds familiar to you, please rest assured you are not alone.
PMOS is closely linked with metabolic health, insulin resistance, appetite regulation, inflammation, mood and stress physiology. This means that when your holiday brings weird mealtimes, disrupted sleep, a bit more alcohol than usual, low protein intake, and loooong gaps between meals this can throw a wobbler for your symptoms. But that doesn’t mean you have to follow strict food rules on holiday – it’s about getting the mix right.
By understanding how to build meals that support blood sugar, digestion and energy, this should give you the flexibility to enjoy restaurants, local food and social occasions. Which is what a holiday should be!
Why Holiday Meals Can Feel Difficult with PMOS
Many women with PMOS feel better when meals are regular, balanced and protein-rich. Travel and holidays often disrupt exactly these foundations.
You may eat breakfast later than usual, drink more coffee, walk more than expected, have a lighter lunch, then eat a much larger dinner late in the evening. You may have more alcohol, fewer vegetables, more refined carbohydrates and a different sleep pattern. None of this is “wrong”, but it can make symptoms feel less stable.
For some women, this shows up as cravings. For others, it is bloating, reflux, fatigue, anxiety, low mood, poor sleep or waking up feeling puffy and sluggish.
This is not simply about willpower. When blood sugar becomes a rollercoaster, the body naturally looks for quick energy. If you have eaten very little protein during the day, or have relied mainly on coffee, pastries, crisps, bread or sweet snacks, it is understandable that your appetite may feel stronger by the evening.
This is why skipping meals to “save calories” before a restaurant dinner often backfires. You may arrive too hungry, eat more quickly, crave more sugar or alcohol, and then feel uncomfortable afterwards. A more supportive approach is to eat normally earlier in the day, especially including protein, then enjoy your meal from a calmer place.
The Plate Structure That Helps Without Feeling Restrictive
A helpful PMOS-friendly meal does not need to be low carb, joyless or complicated, I promise you.
A good starting point is to think about protein, fibre-rich carbs, healthy fats and colour. This structure helps meals feel more satisfying and can support steadier energy.
In a restaurant, this might look like fish with potatoes and veggies, chicken with rice and salad, eggs with sourdough and avocado, Greek yoghurt with berries and seeds, tofu with noodles and vegetables, or a bean-based dish with olive oil and a side salad if you tolerate legumes well.
The point is not to avoid carbs. Carbohydrates can absolutely fit within a PMOS-supportive diet. The issue is often how they are eaten. A large plate of refined carbohydrates on its own may affect you differently from the same carb eaten alongside protein, veggies and healthy fats.
For example, pasta with seafood, vegetables and olive oil may feel more stable than a plain bowl of pasta followed by dessert after skipping lunch. Pizza with salad and protein may feel better than pizza eaten very late after a day of coffee and snacks. Bread at the table may be fine when it is part of a balanced meal but may not feel so good if it becomes the whole meal.
This is where holiday food can become more flexible. You are asking, “How can I make this work better for my body?” rather than “Is this allowed?”
Buffets, Breakfasts and Restaurant Menus
Hotel breakfasts can be either very helpful or a blood sugar rollercoaster waiting to happen.
The classic holiday breakfast of pastries, toast, juice and coffee may taste lovely, but for many women with PMOS it does not keep energy steady for long. You may feel hungry again quickly, crave more sugar by mid-morning, or find that your mood and concentration dip.
A more supportive approach is to start with protein. Eggs, Greek yoghurt, smoked salmon, cheese, nuts, seeds, tofu, beans or a protein-rich smoothie can help create a steadier foundation. You can then add carbs you enjoy, such as oats, sourdough, fruit or potatoes, plus colour from vegetables or berries where available.
This does not mean avoiding the pastry. It may simply mean not making the pastry the whole breakfast. Having a croissant after eggs and fruit may affect you differently from having a croissant and coffee on an empty stomach.
At buffets, it can help to do a quick scan before filling your plate. Choose your protein first, then add plants, then add the carbohydrate you genuinely want. This tends to work better than starting with everything that looks tempting and ending up with a plate that is very heavy but not very satisfying.
Restaurant menus can be approached in the same way. Look for the protein anchor first. This might be fish, seafood, chicken, lean meat, eggs, tofu, beans, lentils or yoghurt-based dishes. Then think about what you can add for fibre and colour: vegetables, salad, fruit, herbs, legumes, wholegrains or potatoes.
If the menu is mostly pizza, pasta or bread-based dishes, that is not a disaster. Choose something you will enjoy and add what you can. A side salad, vegetables, seafood, chicken, cheese, yoghurt dip or olive oil can all help make the meal feel more balanced.
Alcohol, Desserts and Food Guilt on Holiday
Alcohol and desserts often bring up guilt for women with PMOS.
But guilt is not a useful health strategy, and we shouldn’t have to put up with it! Guilt tends to increase that all-or-nothing thinking, which can make food feel more chaotic and give us a case of the ‘sod its’.
Alcohol can affect sleep and blood sugar regulation. And for some of us it can worsen cravings the next day, especially if combined with a late night and poor sleep. Working out your pattern and what works for you is a great strategy.
So, for example, if you drink alcohol with food rather than on an empty stomach, you might feel a whole lot better and be able to enjoy the local cocktails. Think about alternating alcoholic drinks with water, or avoiding the very sugary mixers, if they don’t suit you. Think about choosing to have an earlier night when you feel a little run down. For some of us, keeping alcohol moderate is one of the biggest factors in maintaining better energy and mood on holiday.
Desserts can also fit - always. If you want dessert, have dessert! A helpful approach is to enjoy it after a balanced meal (ie plenty of protein, fibre and healthy fats) rather than using it to fill the gap left by under-eating all day. If you know very sweet foods can trigger cravings for you, sharing a dessert, choosing something with protein or fat such as yoghurt, nuts or cheese, or simply slowing down and eating it mindfully may help.
The key is to avoid the “I’ve blown it” mindset. One meal, one dessert or one cocktail does not undo your health. The body responds to patterns, not isolated moments.
Eating Out Without Losing Trust in Yourself
Many women with PMOS have spent years being given weight-focused, restrictive or oversimplified, terrible advice. This can make holiday eating feel incredibly emotionally loaded.
You may worry that if you relax, you’ll lose control. You may feel guilty for eating foods you enjoy. You may compare your choices to other people’s. You may feel anxious in photos, swimwear or group meals.
This matters because stress itself can affect digestion, appetite and blood sugar regulation. A supportive PMOS approach should not increase shame. It should help you feel more confident in your body and more capable of making choices that work for you.
What can be helpful is to choose a few flexible principles rather than rigid rules. You might decide that you will aim for protein at breakfast, water through the day, vegetables when they are available, and a walk after dinner when it feels enjoyable. That is enough. You do not need to track, compensate or make every meal perfect.
If a meal is less balanced, the next meal can simply bring you back to your foundations. No drama. No punishment. No starting again on Monday.
A Simple PMOS-Friendly Eating Out Strategy
Before you go away, think about the part of holiday eating that usually feels hardest.
If breakfast is your weak point, plan a protein-rich option. If you get over-hungry before dinner, pack a snack or eat a proper lunch. If alcohol affects your sleep and cravings, decide what moderation looks like for you. If buffets overwhelm you, start with protein and plants before adding extras. If desserts trigger guilt, practise enjoying them without turning them into a moral issue.
This is not about controlling your holiday. It is about reducing the blood sugar rollercoaster so that you feel more stable, more energised and more relaxed around food. And then you can really enjoy your time away!
PMOS nutrition should support your life, not shrink it.
If eating out, cravings, food guilt or blood sugar dips feel difficult to manage, there may be deeper foundations to look at, including insulin resistance, sleep, stress, gut health, appetite regulation and your relationship with food.
You do not have to work all of this out alone. Why not get in touch with us?
Midlife Hormones and PMOS
For many women, perimenopause can feel confusing enough on its own. When you add PMOS or PMOS into the mix, it can sometimes feel as though your hormones are becoming even more unpredictable.
You may notice changes in your cycle, worsening sleep, increased anxiety, more stubborn weight gain, fatigue, joint aches, digestive symptoms or feeling far less resilient to stress than you used to. Many women also tell me that the strategies that once “worked” for their body suddenly no longer seem effective.
This can feel incredibly frustrating, particularly for women who have often spent years trying to manage symptoms already.
The good news is that nutrition and lifestyle factors may still have a powerful impact during this stage of life. While we cannot stop hormonal changes from occurring, we can often support how resilient and supported the body feels through the transition.
Why perimenopause can feel more intense with PMOS/PMOS
Perimenopause is the stage leading up to menopause where hormone levels begin to fluctuate more significantly. Oestrogen and progesterone levels may rise and fall unpredictably, which can affect mood, sleep, appetite, energy and menstrual cycles.
For women with PMOS/PMOS, this transition can sometimes feel more complicated because many are already dealing with underlying insulin resistance, inflammation, disrupted ovulation or nervous system dysregulation.
Research suggests that insulin resistance may become more significant during midlife due to age-related changes in muscle mass, body composition and hormonal signalling. This may contribute to increased fatigue, cravings, blood sugar swings and changes in weight distribution around the abdomen.
Sleep disturbances may also worsen during perimenopause, and poor sleep itself can negatively affect blood sugar balance, appetite regulation and stress hormones.
Many women also find that they become less tolerant to restrictive dieting, skipping meals or over-exercising during this stage of life. The body often responds far better to nourishment, consistency and recovery than to extremes.
Interestingly, research suggests that menopause itself may look slightly different in women with PMOS/PMOS compared with women without the condition.
Some studies suggest that women with PMOS may experience menopause slightly later on average, potentially due to a larger remaining follicle pool across the lifespan. However, this does not necessarily mean symptoms are easier. Many women continue to experience metabolic and hormonal challenges well into midlife and beyond.
Although testosterone levels often decline with age, women with PMOS/PMOS may still have relatively higher androgen levels after menopause compared with women without the condition. Insulin resistance also frequently persists, even after periods stop, which means blood sugar regulation, cardiovascular health and body composition often remain important areas of support.
This is one reason why some women notice increasing abdominal weight gain, rising cholesterol levels, worsening sleep or changes in energy levels during perimenopause and menopause. The hormonal shifts of midlife may amplify underlying insulin resistance and inflammatory pathways that were already present to some degree.
Research also suggests that women with PMOS may have a higher long-term risk of conditions linked to metabolic health, including type 2 diabetes, fatty liver disease and cardiovascular disease. This does not mean these outcomes are inevitable, but it does highlight the importance of focusing on sustainable lifestyle foundations during midlife rather than approaching menopause as simply the end of reproductive symptoms.
At the same time, many women with PMOS/PMOS describe feeling relieved once cycles become less unpredictable and ovulation-related symptoms settle. For some, this stage can become an opportunity to shift away from years of restrictive approaches and towards a more supportive and sustainable relationship with food, movement and health.
Protein, fibre and blood sugar balance
One of the most helpful places to start during perimenopause is often blood sugar balance.
Fluctuating blood sugar levels may contribute to energy crashes, increased hunger, poor concentration, mood swings and cravings. For women with PMOS/PMOS, stabilising blood sugar may also help support insulin sensitivity and overall hormone regulation.
This is where protein becomes particularly important.
Many women are simply not eating enough protein earlier in the day, which can leave them feeling hungrier, more fatigued and more likely to rely on sugar or caffeine to get through the afternoon.
Including protein at meals may help support:
Foods such as eggs, Greek yoghurt, fish, lean meat, chicken, tofu, edamame beans, lentils and high-protein breakfasts can all be useful additions depending on individual preferences and tolerances.
Fibre is equally important. Research increasingly shows that fibre supports not only digestive health, but also blood sugar regulation, cholesterol balance and the gut microbiome. This becomes especially relevant during midlife, when cardiovascular and metabolic health become increasingly important considerations.
Most women would benefit from gradually increasing fibre intake through foods such as:
A Mediterranean-style approach to eating is consistently associated with better metabolic, cardiovascular and cognitive health outcomes, and may be particularly supportive during perimenopause.
Nutrients that matter most in midlife
Rather than focusing on trendy supplements or restrictive protocols, I often encourage women to focus on nutritional foundations first. Some nutrients that may become increasingly important during perimenopause include:
Protein Important for muscle mass, blood sugar balance, bone health and recovery.
Calcium and vitamin D Both play important roles in bone health, particularly as oestrogen levels decline.
Omega-3 fats May help support cardiovascular, cognitive and inflammatory health.
Magnesium Involved in hundreds of processes in the body including sleep, muscle function, stress regulation and blood sugar balance.
Iron Heavy or irregular periods during perimenopause may still contribute to low iron status in some women, which can affect energy and concentration.
Phytoestrogen-rich foods Foods such as ground flaxseeds, tofu, tempeh and edamame contain naturally occurring phytoestrogens which may be supportive for some women during perimenopause.
Importantly, more supplementation is not always better. Individual needs vary significantly, and personalised support is often most helpful.
Supporting your body rather than fighting it
One of the biggest mindset shifts I encourage during perimenopause is moving away from punishment-based approaches to health.
Many women with PMOS/PMOS have spent years believing they simply need more willpower, stricter diets or more intense exercise. In reality, midlife hormones often respond far better to consistency, nourishment, sleep, stress support and realistic habits.
This stage of life is not about perfection. It is about building a way of eating and living that supports energy, metabolic health, muscle mass, mood and long-term wellbeing.
You can read more about bone and muscle health in my recent blog on Bone Health and PMOS/PMOS, where I discuss strength training, vitamin D and healthy ageing in more detail.
And don't forget you can always book in a free call with us too.
Please note: Nutritional therapy does not diagnose or treat medical conditions. Always speak to your GP regarding persistent symptoms or concerns about menopause or hormonal health.
Top Tips: Simple Nutrition Strategies to Improve Mood with PMOS
Key Takeaways
If you are living with PMOS and experiencing anxiety, mood swings, or feeling emotionally overwhelmed, you are not alone.
While it is often presented as something you just need to “manage,” there are underlying physiological drivers that can influence how you feel day to day. At the same time, when you are already feeling anxious or burnt out, complicated or restrictive nutrition advice can make things feel even more overwhelming.
This is where simple, practical strategies can make a meaningful difference.
Rather than focusing on perfection, the aim is to create a structure that supports more stable energy, reduces decision fatigue, and helps your body feel more regulated.
Why Mood Swings Are Common in PMOS
Mood changes in PMOS are rarely caused by one single factor. Instead, they tend to reflect a combination of metabolic, hormonal, and lifestyle influences.
One of the most common contributors is blood sugar instability.
If meals are skipped, delayed, or unbalanced, blood glucose levels can drop. In response, the body releases stress hormones such as adrenaline and cortisol to bring levels back up. This can lead to symptoms such as feeling shaky, irritable, or anxious, even if there is no obvious external stressor.
Over time, this can create a pattern where anxiety is not only psychological, but also physiological.
There is also the impact of under-fuelling.
Many people with PMOS have tried restrictive diets, whether intentionally or indirectly. This can result in inadequate energy or protein intake, which may affect both neurotransmitter production and overall resilience to stress.
Alongside this, daily stress and burnout can amplify symptoms.
When you are already overwhelmed, sleep may be disrupted, food choices may feel more difficult, and emotional eating patterns may become more frequent. This is not a failure, but a reflection of how the body responds under pressure.
Understanding this context can help shift the focus away from blame, and towards practical support.
Gentle Nutrition Strategies That Help
The most effective strategies are often the simplest. These are not about strict rules, but about creating a consistent structure that supports your body.
1. Do not skip meals
Skipping meals is one of the most common triggers for anxiety-like symptoms.
Even if you are not particularly hungry, going long periods without eating can lead to drops in blood sugar, which may increase irritability, shakiness, and poor concentration.
Starting with regular meals, ideally three per day, can help create a more stable foundation.
2. Include protein early in the day
Breakfast is often where things go wrong.
A carbohydrate-heavy breakfast, or skipping it altogether, can lead to a rapid rise and fall in blood sugar, increasing the likelihood of mid-morning anxiety and cravings.
Including a source of protein, such as eggs, yoghurt, or nuts, may help support more stable energy and improved focus throughout the morning.
3. Build simple, repeatable meals
When you are feeling overwhelmed, decision fatigue can make food choices feel much harder.
Having a small number of go-to meals can reduce this burden and make it easier to stay consistent. This might look like rotating a few breakfasts, lunches, and dinners that you know work for you.
Consistency is often more supportive than constantly trying new or complex recipes.
4. Use snacks strategically, not constantly
Snacks can be helpful, but they are not always necessary.
If you are going longer than four to five hours between meals, or noticing dips in energy or mood, a small snack that includes protein may help maintain stability.
For example, yoghurt with nuts or oatcakes with hummus can provide more sustained energy than sugary snacks.
5. Be mindful of caffeine
Caffeine can increase alertness, but for some people it may also worsen symptoms such as jitteriness, a racing heart, or anxiety.
This is particularly relevant if caffeine is consumed on an empty stomach or alongside irregular meals.
Reducing intake, or pairing caffeine with food, may help minimise these effects.
6. Avoid “all or nothing” thinking
One of the biggest barriers to consistency is the belief that you need to do everything perfectly.
In reality, small changes such as eating one balanced meal, adding protein to breakfast, or preparing a simple lunch can have a meaningful impact over time.
This approach is particularly important in PMOS, where restrictive patterns can often lead to cycles of overeating and guilt.
7. Support yourself during busy or stressful periods
When you are experiencing burnout, even simple tasks can feel overwhelming.
During these times, focusing on convenience and ease is not a compromise, it is a strategy. This might include:
Reducing the effort required to eat well can help you stay consistent, even when energy is low.
Living with PMOS can feel challenging, particularly when anxiety and mood swings are part of the picture. The aim is not to overhaul everything at once, but to introduce small, supportive habits that help your body feel more stable over time. If you'd like one-to-one support with this, why not book a free call to discuss further?
Vitamin D and PMOS
Key Takeaways
Vitamin D is often associated with bone health, yet its role in the body extends far beyond maintaining strong bones.
In recent years, researchers have explored how vitamin D may influence metabolic health, inflammation and hormone regulation. This has led to increasing interest in its potential relevance for people living with polycystic ovary syndrome (PMOS).
Vitamin D deficiency is relatively common in the general population, particularly in northern climates such as the UK where sunlight exposure is limited during the winter months. Studies suggest that deficiency may be even more common among individuals with PMOS.
Understanding the relationship between vitamin D and PMOS may help highlight another important piece of the lifestyle puzzle when supporting long-term health.
Why Vitamin D Levels May Be Lower in PMOS
Vitamin D is produced in the skin following exposure to sunlight and can also be obtained in smaller amounts from certain foods.
Several factors may contribute to lower vitamin D levels in individuals with PMOS.
Firstly, vitamin D is fat-soluble, meaning it can be stored in body fat. Research suggests that higher body fat levels may reduce circulating vitamin D levels, which may partly explain why deficiency is more common in metabolic conditions.
Secondly, insulin resistance, which is common in PMOS, may influence vitamin D metabolism and signalling pathways within the body.
Lifestyle factors may also play a role. Many people spend large portions of the day indoors, particularly during the colder months, which can limit sunlight exposure.
Some groups may also have a higher risk of vitamin D deficiency. Individuals with darker skin pigmentation may require longer sun exposure to produce the same amount of vitamin D as those with lighter skin. This is because melanin reduces the skin’s ability to produce vitamin D from sunlight.
Vitamin D deficiency is also more common in people who cover most of their skin for cultural or religious reasons, or those who spend very little time outdoors.
For individuals living in northern Europe, including the UK, vitamin D levels often decline during autumn and winter when UVB radiation is insufficient for vitamin D production.
Vitamin D, Insulin Resistance and Metabolic Health
One of the most widely studied areas of vitamin D research in PMOS relates to insulin resistance.
Vitamin D receptors are present in many tissues involved in glucose metabolism, including pancreatic cells that produce insulin and muscle cells that help regulate glucose uptake.
Some studies suggest that adequate vitamin D levels may support insulin sensitivity and glucose metabolism, although research findings remain mixed.
Vitamin D may also influence inflammation. Chronic low-grade inflammation is often observed in PMOS and may contribute to metabolic disturbances.
While vitamin D alone is unlikely to resolve metabolic challenges, ensuring adequate levels may form part of a broader lifestyle approach that includes balanced nutrition, movement and sleep.
You can learn more about the role of exercise in supporting metabolic health in our article on strength training and PMOS.
Vitamin D, Mood and Wellbeing
PMOS is associated with higher rates of anxiety, low mood and fatigue.
While these experiences are influenced by many factors, vitamin D may play a role in brain function and mood regulation.
Vitamin D receptors are present in several regions of the brain involved in emotional regulation. Some research has explored associations between low vitamin D levels and mood disturbances, although more studies are needed to understand these relationships fully.
Supporting overall nutritional status, including vitamin D, may therefore be an important part of a holistic approach to wellbeing in PMOS.
How Sunlight Supports Vitamin D Production
Sunlight is the most significant source of vitamin D for many people.
When skin is exposed to ultraviolet B (UVB) rays from the sun, the body begins producing vitamin D. In the UK, this process typically occurs between April and September, when the sun is strong enough to stimulate vitamin D production.
Short periods of sunlight exposure during spring and summer can help support vitamin D levels. For many people, exposing the face, arms or legs to sunlight for a brief period during the middle of the day may contribute to vitamin D production.
The exact amount of time needed can vary depending on several factors, including skin tone, time of day, season and geographical location. Individuals with darker skin may require longer exposure compared with those with lighter skin.
It is important to balance sunlight exposure with skin protection. Sunburn increases the risk of skin damage and skin cancer, so prolonged exposure without protection is not recommended.
Because sunlight exposure is limited in the UK for several months of the year, public health guidance recommends that adults consider vitamin D supplementation during autumn and winter.
Anyone concerned about their vitamin D status may wish to discuss testing or supplementation with their GP or you can book a call with us.
Food Sources of Vitamin D
Only a small number of foods naturally contain vitamin D. These include:
Because dietary sources are limited, sunlight exposure is typically the main source of vitamin D for many people.
Vitamin D and Long-Term Health
Vitamin D contributes to several processes relevant to PMOS, including bone health, muscle function and immune regulation.
Maintaining adequate levels may therefore support long-term wellbeing alongside other lifestyle strategies.
This includes regular movement, resistance exercise, balanced nutrition and sufficient sleep.
You can read more about the connection between hormones and skeletal health in our article on bone health and PMOS.
Frequently Asked Questions
Is vitamin D deficiency common in PMOS?
Some research suggests vitamin D deficiency may be more common among individuals with PMOS, particularly where insulin resistance or higher body fat levels are present. However, vitamin D deficiency is also common in the general population, particularly in northern countries with limited sunlight during winter.
Can vitamin D improve PMOS symptoms?
Vitamin D plays an important role in many processes in the body, including bone health, immune function and metabolism. Some research has explored its role in insulin sensitivity and inflammation in PMOS, but it should be viewed as one component of a broader lifestyle approach rather than a standalone solution.
How can I support my vitamin D levels naturally?
Sunlight exposure during spring and summer is the primary natural source of vitamin D for most people. Small amounts are also found in foods such as oily fish and egg yolks. In the UK, supplementation is commonly recommended during autumn and winter months due to reduced sunlight exposure.
Top Tips: Heart Healthy Swaps for PMOS
If you have PMOS and have been told your cholesterol is “a bit high”, or you are worried about long-term heart health, you are not overreacting. PMOS is not just about periods or fertility. For many women, it overlaps with insulin resistance, inflammation and changes in lipid metabolism, all of which can influence cardiovascular risk over time.
The aim of this blog is not perfection. It is about small, realistic food swaps that add up. These changes are especially helpful in PMOS because they support both cardiometabolic health and the underlying drivers of symptoms.
Why small swaps matter in PMOS
In PMOS, heart health is often shaped by the bigger pattern, not one “bad” food. When insulin levels are running high, the body may be more likely to show a classic pattern on blood tests: higher triglycerides, lower HDL cholesterol, and changes in LDL-related risk. This is one reason the 2023 international PMOS guidelines highlight having regular assessment of cardiometabolic risk factors, such as lipids and blood pressure.
Practical heart-healthy changes for daily meals:
When we talk about fats and heart health, the conversation often becomes overly simplistic. Saturated fat is frequently grouped together as something to avoid, but the evidence does not support treating all saturated fats as equal.
Whole-food fats such as butter, ghee and coconut oil have been part of traditional diets for generations and are chemically stable, particularly at higher cooking temperatures. In contrast, the strongest evidence of harm relates to industrial trans fats and highly processed sources of saturated fat, such as those found in commercially baked goods, pastries, deep-fried foods and processed meats.
In PMOS, this distinction matters. Many women are already dealing with insulin resistance and inflammation, and diets high in ultra-processed foods are consistently associated with poorer cardiometabolic outcomes.
Rather than eliminating traditional fats, a more practical and evidence-informed approach is to:
Research suggests that replacing ultra-processed fats with whole-food fat sources, alongside improving overall diet quality, is more relevant for cardiovascular risk than focusing on saturated fat intake in isolation.
For women with PMOS, this approach also supports satiety, blood sugar stability and hormonal balance, which indirectly influences cholesterol markers, triglycerides and inflammation over time.
Many women with PMOS are trying to “eat healthily” but still end up with meals that are low in protein and fibre, which can worsen cravings later.
A simple template is: protein + vegetables + fibre. For example, a shop-bought sandwich and crisps can become a grain bowl, soup plus chicken, or leftovers with added salad, seeds and olive oil.
This matters because triglycerides and HDL cholesterol are often influenced by overall meal structure and blood sugar stability. It is also relevant for ApoB, as higher triglycerides can be a clue that particle-based risk markers may be worth checking.
Fibre supports gut health, blood sugar regulation and lipid balance, all of which matter in PMOS.
Soluble fibre is particularly helpful for cholesterol. A 2023 dose-response meta-analysis of randomised controlled trials found that each additional 5g per day of soluble fibre supplementation reduced LDL cholesterol by about 5.6 mg/dL.
Food-first sources include oats, barley, beans and lentils, ground flaxseed, chia, apples, citrus, carrots and psyllium. If you are prone to bloating, build slowly and pair fibre with adequate fluids.
You do not need to stop eating meat to support heart health, but reducing processed meats is a sensible evidence-based shift.
Oily fish is particularly useful in PMOS because omega-3 fats support inflammatory balance and triglyceride metabolism, and they complement a Mediterranean-style pattern.
If you do not enjoy fish, swapping in beans and lentils still supports fibre intake and cardiometabolic health.
Ultra-processed foods are consistently linked with poorer cardiometabolic outcomes at a population level, including cardiovascular disease risk.
A practical swap is to build snacks, when you need them, around protein, fibre and healthy fats together. This can help reduce the blood sugar swings that often drive afternoon crashes, cravings and mood dips in PMOS.
Blood pressure is an important piece of cardiovascular risk in PMOS, and it is not only about salt.
A DASH-style dietary pattern has been shown in randomised controlled trial meta-analyses to reduce blood pressure in adults with and without hypertension.
In day-to-day life, this looks like more vegetables, fruit, legumes, nuts, seeds and minimally processed foods, while reducing ultra-processed foods that often contribute the most sodium.
If you have kidney disease or take medications that affect potassium, always check with your GP before significantly increasing potassium-rich foods.
This is the swap that matters most.
PMOS can come with a long history of diet pressure and black-and-white thinking. For heart health, the goal is to create a pattern you can repeat week to week. That is how you reduce risk over time, whether your main concern is LDL cholesterol, triglycerides, ApoB-related particle burden, or inherited markers like Lp(a).
If you would like help choosing the two or three swaps that will make the biggest difference for your results and symptoms, why not book in a call to chat to us further.
Short disclaimer
This blog is for educational purposes only and is not medical advice. As a BANT-registered Nutritional Therapist, I do not diagnose or treat medical conditions and I do not advise on prescription medications. If you have concerns about cholesterol, blood pressure, cardiovascular risk or blood test results, please speak with your GP or relevant medical specialist.
My Top 5 Easy Food Swaps
January often brings so much pressure to overhaul everything all at once. Many of us feel pulled towards strict plans or quick fixes, especially after a busy – and heavy! - December. But the problem is that those restrictive diets rarely last long, and then often leave us feeling hungry, tired and frustrated. And there is soooo much targeted at people with PMOS – it can feel overwhelming.
Gentle food swaps offer a different way forward. They are easy changes that can support better energy, steadier appetite, and a more nourishing routine without cutting out entire food groups. These small changes can help you feel nourished rather than deprived. Plus, they are far easier to maintain in the long term.
Why Gentle Swaps Work Better than Diets
Research shows that nutrition habits that last tend to come from gradual changes rather than all-or-nothing rules. When you focus on adding nourishing foods rather than removing everything you enjoy, your meals feel satisfying and your blood sugar and energy levels often benefit.
Gentle swaps support your metabolism by increasing the amount of fibre, protein or healthy fats in your meals. These nutrients help with satiety, stabilise blood sugar and support digestive health. Over time these small choices add up and create a meaningful shift in how you feel day to day.
They also reduce the sense of pressure that often leads to diet fatigue. By making manageable changes at your own pace, it becomes easier to build confidence and consistency.
5 Practical Food Swaps for Everyday Meals
These swaps are simple, realistic and easy to put into action.
1. Swap toast for a protein-based option such as oatcakes with cottage cheese or eggs with veggies
This reduces reliance on fast-releasing carbohydrates and increases protein and fibre which help keep blood sugar steadier. Oatcakes, cottage cheese and eggs all offer slow and sustained energy while still feeling satisfying and comforting.
2. Swap sugary breakfast cereals for a protein rich start
Many cereals create a quick rise in blood sugar followed by a mid-morning slump. Choosing Greek yoghurt with nuts and seeds, eggs, if tolerated, or a warm porridge with added protein can keep you energised and satisfied (see this month’s Power Porridge recipe)
3. Swap creamy sauces for yoghurt based or olive oil dressings
Plain yoghurt, tahini and olive oil provide a creamy texture with more protein or healthy fats and usually less added sugar. These options help support balanced meals and provide a gentler release of energy.
4. Swap crisps or biscuits for balanced snacks
If you need a snack, choose options that pair protein and fibre. Think snacks like hummus with vegetables, nuts with fruit, or Greek yoghurt with berries. These combinations support fullness and reduce cravings without feeling restrictive.
5. Swap processed meats for lean or plant-based proteins
Choosing fish, poultry, tofu, tempeh or beans if tolerated can provide higher quality protein and more fibre or omega 3 fats. These foods support metabolic health and promote a steadier release of energy throughout the day.
Breakfast Upgrade Ideas
If your breakfast is an area that you’d like to refresh, try one of the following:
• Power porridge with chia and flaxseeds, and protein powder
• Greek yoghurt with berries, nuts and seeds
• A vegetable packed omelette or tofu scramble
• Oatcakes topped with nut butter and sliced fruit
Each of these options supports more balanced blood sugar responses which can help reduce mid-morning cravings.
If you want support creating realistic habits that feel good and last beyond January, why not book a free call to see how nutritional therapy could help you feel more energised and confident with your eating.
For any conditions other than PMOS, please feel free to be in touch with our sister clinic Alex Allan Nutrion
PMOS Clinics is part of the Green Leaf Company (London) Ltd, a limited company registered in England and Wales. Registered number: 10990293
Disclaimer: ‘Please note that nutritional therapy is not medical advice - this should always be sought from your doctor or other medical provider. We aim to work alongside your doctor or GP to provide nutritional and lifestyle advice to support any underlying imbalances.'
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