Health & Wellness

Top Tips for Dining Out with PCOS

Jeani Hunt

A lot of my clients with polycystic ovarian syndrome love to enjoy a night out on the town. And now that we’re getting vaccinated and things are opening up, that dreamy dinner for two seems all the more possible!

BUT, then, comes the panic – will I be able to manage my PCOS and continue my progress while I eat out?

Good news – you totally can continue your treatment, avoid the worst foods for PCOS and enjoy eating out while you do it! Forget lame (but sometimes well-meaning)  advice like skipping dessert or getting salad dressing on the side. Instead try these tips and let me know what you think!

Need to catch up on what PCOS is? Read one of our previous posts The 411 on PCOS with Dr. Fraser

Simple Tips for Eating Out with PCOS

  • Avoid redundant carbs – This means, avoid things like getting bread, bruscetta, pasta and a sweet dessert , all in one meal. Instead, swap some of those dishes out for more protein and vegetable-heavy dishes like grilled fish, salads, veggie sides or a meat course. 
  • Request extra veggies – A lot of times curries, soups, ramen and other foods come with just a few little floating veggies – who wants that? Ask for extra. They may charge you a buck. I say no big deal for your health!
  • Add tofu, salmon or tuna – Add these to salads, sandwiches, pasta and other dishes. This will add protein and fat to whatever you’re eating to slow the digestion and add delicious flavor.
  • Add avocado – Any chance to get that healthy fat in! Get it on your taco, burrito, salad, sandwich or just on the side.
  • Consider sipping red wine – It’s full of antioxidants and part of the Mediterranean diet, known for being anti-inflammatory and good for managing blood sugar.
  • Alternate alcohol with water or bubbly water – this one is just good common sense – you’ll thank me in the morning.


Specific Takeout and Cuisines You can Eat with PCOS

  • Teriyaki or Thai Food – If you get a noodle dish, avoid getting rice. Consider protein and vegetable based dishes like tofu or chicken curry with brown rice, any vegetable-based stir fry type dish, soups like Thom Ka and Tom Yum, spring rolls and more.
  • Bahn Mi – Try the tofu bahn mi to get in that soy protein. Plus, pick either a sandwich or rice noodles, not both. Get extra picked veggies. 
  • Indian Food – Be mindful of the portions of rice you’re eating along with all the good flavorful dishes. Consider getting whole grain roti instead of naan and/or brown rice instead of white.
  • Burger Places – Add whatever veggies you like on your burger, consider swapping bun out or not eating the entire bun. Get salad with your fries. Avoid sugary beverages.
  • Italian Food – Don’t neglect the appetizers – consider ordering some seasonal veggies or burrata with veggies instead of something carb heavy, then focus your carbs on fresh pasta. Also, take a peek at the fish dishes (Italians know how to make some tasty fish).


Oh yah, don’t forget to have fun and not worry too hard about any of these rules!

Need a little more help living life with PCOS? I’ve got you covered. Book a nutrition counseling session with me, and we’ll talk through ways to manage your PCOS and feel great! 


About the author:

Jeani Hunt is a passionate nutritionist and registered dietician working with the Kiira community to elevate our diet and lifestyle choices. Her expertise in common women’s health issues like PCOS and endometriosis informs her client-centered approach to making every day life easier for people struggling with these conditions or simply trying to live better. Check out Jeani’s blog, VeggieLush, for more educational content and book your video visit with her today! 


If you are a student at one of our partnering schools, be sure to book your visit with Jeani from the Kiira App under “Get Treatment”


Edited by: Dr Candice Fraser & Reem Abdalla