Get me the full diet plan and list of raw food for a pregnant women with pcod

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Finding Sources

Searching the Web

diet plan for pregnant women with PCOS polycystic ovarian disease 2024 guidelines

Searching PubMed

PCOS pregnancy diet nutrition intervention

Reading Web Page

https://www.pcosnutrition.com/pcos-healthy-pregnancy

Finding Sources

I now have comprehensive information to build a complete, evidence-based answer. Here it is:

Complete Diet Plan for a Pregnant Woman with PCOS (PCOD)

Why Diet Matters More in PCOS Pregnancy

Pregnant women with PCOS face a double nutritional challenge: the standard increased demands of pregnancy PLUS the metabolic dysfunction of PCOS (insulin resistance, hyperandrogenism, chronic inflammation). They carry a higher risk of:

Gestational diabetes mellitus (GDM)
Miscarriage
Preeclampsia
Preterm birth
Excessive weight gain

Diet is the single most powerful tool to reduce all of these risks simultaneously.

Core Dietary Principles

1. Go "Slow Carb," Not No Carb

A ketogenic or very-low-carb diet is not safe during pregnancy - the baby requires glucose for brain growth. Instead, focus on low glycemic index (GI) carbohydrates that release sugar slowly:

Replace white rice, white bread, and refined flour (maida) with whole grains, oats, millets, and legumes
Target 50-55% of calories from complex carbs, 15-20% from protein, 20-30% from healthy fats
PCOS Nutrition Center guidance recommends pairing every carb serving with fiber, protein, or healthy fat to blunt the insulin spike

2. Eat Every 3-4 Hours

Never skip meals. Aim for 3 main meals + 2-3 snacks daily. Skipping meals drops blood sugar, worsens morning sickness, and causes compensatory insulin spikes.

3. Prioritize Fiber

Fiber slows glucose absorption, reduces post-meal insulin surges, and feeds beneficial gut bacteria. Target 25-30 g/day. Best sources: lentils, chickpeas, oats, flaxseeds, vegetables, whole fruits.

4. Include Healthy Fats

Omega-3 fatty acids reduce inflammation and support fetal brain development. Aim for 2-3 servings of low-mercury oily fish per week. Plant sources: flaxseed, walnuts, chia seeds.

5. High-Quality Protein at Every Meal

Protein improves insulin sensitivity, reduces androgen levels, and maintains satiety. Sources: eggs, legumes, fish, Greek yogurt, tofu, nuts.

Full Day-by-Day Meal Plan

Sample Day 1

Meal	Foods
Early Morning (6:30 AM)	1 glass warm water with lemon + 4-5 soaked almonds + 2 walnuts
Breakfast (8:00 AM)	1 cup oatmeal cooked in milk + ½ cup mixed berries + 1 tbsp flaxseeds + 2 tbsp chopped walnuts
Mid-Morning Snack (10:30 AM)	1 medium apple + 2 tbsp peanut butter (no sugar added)
Lunch (1:00 PM)	1 cup brown rice or 2 small whole wheat rotis + 1 cup lentil dal + mixed vegetable sabzi + 1 cup curd/yogurt + green salad
Afternoon Snack (4:00 PM)	1 cup roasted chickpeas or a handful of mixed seeds (pumpkin, sunflower)
Dinner (7:00 PM)	2 multigrain rotis + 1 cup rajma/kidney bean curry or grilled fish + 1 cup sauteed greens (spinach/methi)
Bedtime Snack (9:30 PM)	1 cup warm milk with a pinch of turmeric and cinnamon

Sample Day 2

Meal	Foods
Early Morning	Methi seeds water (soak 1 tsp overnight)
Breakfast	2 vegetable stuffed whole wheat parathas (no excess ghee) + 1 cup low-fat curd
Mid-Morning	1 pear + 10 cashews
Lunch	1 cup quinoa or foxtail millet + 1 cup chana masala + cucumber-tomato salad with olive oil dressing
Snack	Carrot and celery sticks with hummus
Dinner	1 cup moong dal khichdi + 1 cup palak paneer or sautéed tofu + 1 small bowl raita
Bedtime	Small bowl of mixed seeds trail mix

Sample Day 3

Meal	Foods
Early Morning	Warm water with 1 tsp apple cider vinegar (safe in pregnancy, helps insulin)
Breakfast	2-3 egg omelette with spinach and tomatoes + 1 slice multigrain toast
Mid-Morning	1 banana + 1 tbsp almond butter
Lunch	2 jowar/bajra rotis + 1 cup sambar + mixed vegetable poriyal + 1 cup curd
Snack	Greek yogurt + 1 tbsp chia seeds + ½ cup pomegranate seeds
Dinner	Grilled/baked salmon (150g) + 1 cup roasted sweet potato + steamed broccoli with olive oil
Bedtime	Warm haldi doodh (turmeric milk)

Complete Raw Foods Shopping List

Grains & Cereals (Low GI)

Rolled oats / steel-cut oats
Brown rice
Quinoa
Whole wheat flour (atta)
Multigrain bread/flour
Foxtail millet (kangni)
Jowar (sorghum)
Bajra (pearl millet)
Ragi (finger millet)
Barley

Legumes & Pulses

Moong dal (green gram)
Masoor dal (red lentils)
Chana dal (split chickpeas)
Whole chickpeas (chhole)
Rajma (kidney beans)
Black beans
Urad dal (black lentils)
Soybean / edamame

Vegetables

Spinach (palak)
Methi (fenugreek leaves) - helps insulin sensitivity
Broccoli
Cauliflower
Kale
Capsicum (all colors)
Tomatoes
Cucumber
Zucchini
Sweet potato (low GI)
Bottle gourd (lauki)
Ridge gourd (tori)
Bitter gourd (karela) - improves insulin, small amounts safe in pregnancy
Carrots (moderate amount)
Beetroot
Peas
Mushrooms

Fruits (Low-to-Medium GI)

Berries (blueberries, strawberries, raspberries)
Apple
Pear
Pomegranate
Guava (high in Vitamin C, low GI)
Kiwi
Orange
Watermelon (in moderation)
Banana (ripe, 1 per day)

Proteins

Eggs (free-range, cooked thoroughly)
Salmon (wild-caught, low mercury)
Sardines
Mackerel
Light tuna (canned, limited to 2-3x/week)
Chicken breast (skinless)
Paneer (in moderation)
Tofu
Low-fat Greek yogurt / curd

Healthy Fats & Nuts/Seeds

Almonds
Walnuts (highest omega-3 among nuts)
Cashews
Pistachios
Flaxseeds (ground - aids omega-3 and fiber)
Chia seeds
Pumpkin seeds
Sunflower seeds
Sesame seeds (til)
Avocado
Extra virgin olive oil
Cold-pressed coconut oil (in small amounts)

Dairy

Full-fat or low-fat milk
Unsweetened Greek yogurt / curd
Paneer (cottage cheese)
Ghee (1-2 tsp/day - supports fat-soluble vitamin absorption)

Herbs & Spices (Anti-inflammatory)

Turmeric (curcumin reduces inflammation)
Cinnamon (improves insulin sensitivity - add to oatmeal, milk)
Fenugreek seeds (methi dana)
Ginger (anti-nausea in pregnancy)
Garlic
Cumin (jeera)

Key Nutrients to Focus On During PCOS Pregnancy

Nutrient	Why It Matters	Best Food Sources
Folate	Prevents neural tube defects	Spinach, lentils, fortified cereals, avocado
Iron	Prevents anemia (common in PCOS)	Lentils, dark leafy greens, sesame, jaggery
Omega-3 DHA	Fetal brain development + reduces inflammation	Salmon, sardines, flaxseeds, walnuts
Vitamin D	Low in most PCOS women; supports fetal bones	Fortified milk, salmon, egg yolk, sun exposure
Magnesium	Improves insulin sensitivity	Pumpkin seeds, dark chocolate (>70%), spinach, almonds
Choline	Fetal brain development	Eggs, liver, soybeans
Iodine	Thyroid function (hypothyroidism common in PCOS)	Iodized salt, seafood, dairy
Inositol	Reduces insulin resistance; may prevent GDM	Whole grains, legumes, citrus fruits (supplement with OB/GYN approval)
Zinc	Hormone balance, fetal development	Pumpkin seeds, chickpeas, cashews
Calcium	Fetal bones + maternal bone health	Dairy, ragi, sesame seeds, kale

Foods to Avoid or Strictly Limit

Avoid / Limit	Reason
White sugar, sweets, mithai	Causes rapid insulin spike
Maida (refined flour), white bread, pasta	High GI, worsens insulin resistance
Packaged/processed foods, chips, biscuits	Transfats + hidden sugars
Sugary drinks, sodas, packaged juices	Liquid sugar = worst for PCOS
High-mercury fish (shark, swordfish, king mackerel)	Harmful to fetal nervous system
Raw/undercooked meat, fish (sushi), eggs	Infection risk in pregnancy
Alcohol	Completely contraindicated
Excess caffeine	>200 mg/day increases miscarriage risk; limit to 1 cup coffee or 1 cup black tea
Unpasteurized dairy / soft cheeses	Listeria risk
Excess soy in first trimester	Phytoestrogens may affect hormones in large doses

Lifestyle Tips Alongside Diet

Walk 20-30 minutes daily (after meals if possible) - lowers post-meal blood sugar by 20-30%
Stay hydrated: 2.5-3 liters of water daily; coconut water is excellent
Manage stress: Cortisol worsens insulin resistance - try prenatal yoga or meditation
Sleep 7-9 hours: Poor sleep raises insulin resistance
Monitor weight gain: Recommended 11-16 kg total for normal BMI; 7-11 kg if overweight; 5-9 kg if obese
Regular blood sugar monitoring: Due to high GDM risk, fasting and post-meal glucose checks are important

Supplements to Discuss with Your Doctor

Prenatal multivitamin with folate (400-800 mcg), iron, and iodine
Vitamin D3 (1000-4000 IU/day, per levels)
Omega-3 DHA (200-300 mg DHA/day)
Myo-inositol (2-4 g/day) - strong evidence for reducing gestational diabetes risk in PCOS; PMC research supports this
Magnesium glycinate (if deficient)

Always consult your OB/GYN and a registered dietitian before starting any supplement.

Summary: The best diet for a pregnant woman with PCOS is a Mediterranean-style, low-GI, high-fiber diet with adequate protein, healthy fats, and micronutrient focus. Eat every 3-4 hours, never skip meals, choose complex carbs over refined ones, and prioritize anti-inflammatory foods. This approach simultaneously manages the insulin resistance of PCOS and meets the nutritional demands of a healthy pregnancy.

Get me in pdf format

Reading File

Running Command

mkdir -p /tmp/workspace/pcos-diet && ls /tmp/workspace/

Writing File

~/pcos-diet/generate_pdf.py

from reportlab.lib.pagesizes import A4
from reportlab.lib.styles import getSampleStyleSheet, ParagraphStyle
from reportlab.lib.units import cm
from reportlab.lib import colors
from reportlab.platypus import (
    SimpleDocTemplate, Paragraph, Spacer, Table, TableStyle,
    HRFlowable, KeepTogether, PageBreak
)
from reportlab.lib.enums import TA_CENTER, TA_LEFT, TA_JUSTIFY

OUTPUT_PATH = "/tmp/workspace/pcos-diet/PCOS_Pregnancy_Diet_Plan.pdf"

doc = SimpleDocTemplate(
    OUTPUT_PATH,
    pagesize=A4,
    rightMargin=2*cm, leftMargin=2*cm,
    topMargin=2*cm, bottomMargin=2*cm,
    title="Diet Plan for Pregnant Women with PCOS",
    author="Orris Health"
)

styles = getSampleStyleSheet()

# ---------- Custom Styles ----------
TEAL   = colors.HexColor("#00796B")
LTEAL  = colors.HexColor("#E0F2F1")
PINK   = colors.HexColor("#C2185B")
LPINK  = colors.HexColor("#FCE4EC")
AMBER  = colors.HexColor("#F57F17")
LAMBER = colors.HexColor("#FFF8E1")
GRAY   = colors.HexColor("#424242")
LGRAY  = colors.HexColor("#F5F5F5")
WHITE  = colors.white

title_style = ParagraphStyle("Title2", parent=styles["Title"],
    fontSize=22, textColor=WHITE, alignment=TA_CENTER,
    spaceAfter=4, leading=28)

subtitle_style = ParagraphStyle("Subtitle2", parent=styles["Normal"],
    fontSize=12, textColor=WHITE, alignment=TA_CENTER,
    spaceAfter=6, leading=16)

h1 = ParagraphStyle("H1", parent=styles["Heading1"],
    fontSize=14, textColor=WHITE, backColor=TEAL,
    spaceBefore=14, spaceAfter=6, leading=20,
    leftIndent=-0.5*cm, rightIndent=-0.5*cm,
    borderPad=6)

h2 = ParagraphStyle("H2", parent=styles["Heading2"],
    fontSize=12, textColor=TEAL, spaceBefore=10, spaceAfter=4)

h3 = ParagraphStyle("H3", parent=styles["Heading3"],
    fontSize=10, textColor=PINK, spaceBefore=6, spaceAfter=3)

body = ParagraphStyle("Body2", parent=styles["Normal"],
    fontSize=9.5, textColor=GRAY, leading=14, spaceAfter=4,
    alignment=TA_JUSTIFY)

bullet = ParagraphStyle("Bullet2", parent=styles["Normal"],
    fontSize=9.5, textColor=GRAY, leading=14, spaceAfter=3,
    leftIndent=14, bulletIndent=4)

note = ParagraphStyle("Note", parent=styles["Normal"],
    fontSize=8.5, textColor=colors.HexColor("#880E4F"),
    backColor=LPINK, leading=13, leftIndent=8, rightIndent=8,
    spaceBefore=6, spaceAfter=6, borderPad=5)

story = []

# ============================================================
# COVER BAND
# ============================================================
cover_data = [[Paragraph("Diet Plan for Pregnant Women with PCOS", title_style)],
              [Paragraph("A comprehensive, evidence-based nutrition guide | July 2026", subtitle_style)]]
cover_table = Table(cover_data, colWidths=[17*cm])
cover_table.setStyle(TableStyle([
    ("BACKGROUND", (0,0), (-1,-1), TEAL),
    ("ROUNDEDCORNERS", [8]),
    ("TOPPADDING",    (0,0), (-1,-1), 14),
    ("BOTTOMPADDING", (0,0), (-1,-1), 14),
    ("LEFTPADDING",   (0,0), (-1,-1), 12),
    ("RIGHTPADDING",  (0,0), (-1,-1), 12),
]))
story.append(cover_table)
story.append(Spacer(1, 0.5*cm))

# Disclaimer box
disc = Table([[Paragraph(
    "<b>Important:</b> This guide is for educational purposes only. Always consult your OB/GYN "
    "and a registered dietitian for personalised advice before making dietary changes during pregnancy.",
    note)]],
    colWidths=[17*cm])
disc.setStyle(TableStyle([
    ("BACKGROUND", (0,0), (-1,-1), LPINK),
    ("BOX", (0,0), (-1,-1), 0.8, PINK),
    ("ROUNDEDCORNERS", [6]),
    ("TOPPADDING",    (0,0), (-1,-1), 6),
    ("BOTTOMPADDING", (0,0), (-1,-1), 6),
]))
story.append(disc)
story.append(Spacer(1, 0.4*cm))

# ============================================================
# SECTION 1 – WHY DIET MATTERS
# ============================================================
story.append(Paragraph(" Why Diet Matters in PCOS Pregnancy", h1))
story.append(Spacer(1, 0.2*cm))
story.append(Paragraph(
    "Pregnant women with PCOS face a double nutritional challenge: the standard increased demands of "
    "pregnancy PLUS the metabolic dysfunction of PCOS (insulin resistance, hyperandrogenism, chronic "
    "inflammation). They carry a higher risk of:", body))

risks = [
    "Gestational Diabetes Mellitus (GDM)",
    "Miscarriage",
    "Preeclampsia",
    "Preterm birth",
    "Excessive gestational weight gain",
]
for r in risks:
    story.append(Paragraph(f"• {r}", bullet))
story.append(Spacer(1, 0.2*cm))
story.append(Paragraph(
    "Diet is the single most powerful tool to reduce all these risks simultaneously. "
    "Women who closely follow a healthy dietary pattern — including vegetables, cereals, and "
    "legumes — before and during early pregnancy are <b>three times as likely</b> to have a healthy pregnancy.",
    body))

# ============================================================
# SECTION 2 – CORE PRINCIPLES
# ============================================================
story.append(Paragraph(" Core Dietary Principles", h1))

principles = [
    ("1. Go Slow Carb, Not No Carb",
     "A very-low-carb or ketogenic diet is NOT safe during pregnancy — the baby requires glucose for "
     "brain growth. Choose <b>low glycemic index (GI) carbohydrates</b> that release sugar slowly: whole "
     "grains, oats, millets, and legumes. Target 50–55% calories from complex carbs, 15–20% from protein, "
     "20–30% from healthy fats."),
    ("2. Eat Every 3–4 Hours",
     "Never skip meals. Aim for <b>3 main meals + 2–3 snacks daily</b>. Skipping meals drops blood sugar, "
     "worsens morning sickness, and causes compensatory insulin spikes."),
    ("3. Prioritise Fibre",
     "Fibre slows glucose absorption and reduces post-meal insulin surges. Target <b>25–30 g/day</b>. "
     "Best sources: lentils, chickpeas, oats, flaxseeds, vegetables, whole fruits."),
    ("4. Include Healthy Fats",
     "Omega-3 fatty acids reduce inflammation and support fetal brain development. Aim for <b>2–3 servings "
     "of low-mercury oily fish per week</b>. Plant sources: flaxseed, walnuts, chia seeds."),
    ("5. High-Quality Protein at Every Meal",
     "Protein improves insulin sensitivity, reduces androgen levels, and maintains satiety. Include eggs, "
     "legumes, fish, Greek yogurt, tofu, or nuts at every meal."),
    ("6. Anti-Inflammatory Spices Daily",
     "Turmeric (curcumin), cinnamon (improves insulin sensitivity), ginger (anti-nausea), garlic, and "
     "fenugreek seeds are evidence-backed for PCOS management."),
]
for title_p, desc in principles:
    story.append(Paragraph(title_p, h2))
    story.append(Paragraph(desc, body))

# ============================================================
# SECTION 3 – MEAL PLAN (3 sample days)
# ============================================================
story.append(Paragraph(" Full Day Meal Plans (3 Sample Days)", h1))

def meal_table(rows):
    table = Table(rows, colWidths=[4.5*cm, 12.5*cm])
    table.setStyle(TableStyle([
        ("BACKGROUND",    (0,0), (-1,0), TEAL),
        ("TEXTCOLOR",     (0,0), (-1,0), WHITE),
        ("FONTNAME",      (0,0), (-1,0), "Helvetica-Bold"),
        ("FONTSIZE",      (0,0), (-1,-1), 9),
        ("ROWBACKGROUNDS",(0,1), (-1,-1), [LTEAL, WHITE]),
        ("GRID",          (0,0), (-1,-1), 0.4, colors.HexColor("#B2DFDB")),
        ("VALIGN",        (0,0), (-1,-1), "MIDDLE"),
        ("LEFTPADDING",   (0,0), (-1,-1), 6),
        ("RIGHTPADDING",  (0,0), (-1,-1), 6),
        ("TOPPADDING",    (0,0), (-1,-1), 5),
        ("BOTTOMPADDING", (0,0), (-1,-1), 5),
    ]))
    return table

# Day 1
story.append(Paragraph("Sample Day 1", h2))
d1 = [
    ["Meal", "Foods"],
    ["Early Morning\n6:30 AM", "1 glass warm lemon water + 4–5 soaked almonds + 2 walnuts"],
    ["Breakfast\n8:00 AM",     "1 cup oatmeal (rolled oats cooked in milk) + ½ cup mixed berries + 1 tbsp flaxseeds + 2 tbsp walnuts"],
    ["Mid-Morning\n10:30 AM",  "1 medium apple + 2 tbsp unsweetened peanut butter"],
    ["Lunch\n1:00 PM",         "1 cup brown rice or 2 whole wheat rotis + 1 cup lentil dal + mixed vegetable sabzi + 1 cup curd + green salad"],
    ["Snack\n4:00 PM",         "1 cup roasted chickpeas or a handful of mixed seeds (pumpkin + sunflower)"],
    ["Dinner\n7:00 PM",        "2 multigrain rotis + 1 cup rajma curry or grilled fish + 1 cup sautéed spinach/methi"],
    ["Bedtime\n9:30 PM",       "1 cup warm milk with a pinch of turmeric and cinnamon"],
]
story.append(meal_table(d1))
story.append(Spacer(1, 0.3*cm))

# Day 2
story.append(Paragraph("Sample Day 2", h2))
d2 = [
    ["Meal", "Foods"],
    ["Early Morning",   "Methi seeds water (soak 1 tsp overnight, drink water in the morning)"],
    ["Breakfast",       "2 vegetable-stuffed whole wheat parathas (minimal ghee) + 1 cup low-fat curd"],
    ["Mid-Morning",     "1 pear + 10 cashews"],
    ["Lunch",           "1 cup quinoa or foxtail millet + 1 cup chana masala + cucumber-tomato salad with olive oil"],
    ["Snack",           "Carrot and celery sticks with hummus (3–4 tbsp)"],
    ["Dinner",          "1 cup moong dal khichdi + 1 cup palak paneer or sautéed tofu + 1 small bowl raita"],
    ["Bedtime",         "Small bowl of mixed seeds trail mix (almonds, pumpkin seeds, raisins)"],
]
story.append(meal_table(d2))
story.append(Spacer(1, 0.3*cm))

# Day 3
story.append(Paragraph("Sample Day 3", h2))
d3 = [
    ["Meal", "Foods"],
    ["Early Morning",   "Warm water + 1 tsp apple cider vinegar (helps insulin sensitivity)"],
    ["Breakfast",       "2–3 egg omelette with spinach and tomatoes + 1 slice multigrain toast"],
    ["Mid-Morning",     "1 banana + 1 tbsp almond butter"],
    ["Lunch",           "2 jowar/bajra rotis + 1 cup sambar + mixed vegetable poriyal + 1 cup curd"],
    ["Snack",           "Greek yogurt + 1 tbsp chia seeds + ½ cup pomegranate seeds"],
    ["Dinner",          "Grilled/baked salmon (150 g) + 1 cup roasted sweet potato + steamed broccoli with olive oil"],
    ["Bedtime",         "Warm turmeric milk (haldi doodh)"],
]
story.append(meal_table(d3))

# ============================================================
# SECTION 4 – RAW FOOD SHOPPING LIST
# ============================================================
story.append(PageBreak())
story.append(Paragraph(" Complete Raw Foods Shopping List", h1))

categories = [
    ("Grains & Cereals (Low GI)", [
        "Rolled oats / steel-cut oats", "Brown rice", "Quinoa", "Whole wheat flour (atta)",
        "Multigrain bread/flour", "Foxtail millet (kangni)", "Jowar (sorghum)", "Bajra (pearl millet)",
        "Ragi (finger millet)", "Barley"
    ]),
    ("Legumes & Pulses", [
        "Moong dal (green gram)", "Masoor dal (red lentils)", "Chana dal (split chickpeas)",
        "Whole chickpeas (chhole)", "Rajma (kidney beans)", "Black beans",
        "Urad dal (black lentils)", "Soybean / edamame"
    ]),
    ("Vegetables", [
        "Spinach (palak)", "Methi (fenugreek leaves) – improves insulin sensitivity",
        "Broccoli", "Cauliflower", "Kale", "Capsicum (all colours)", "Tomatoes",
        "Cucumber", "Zucchini", "Sweet potato (low GI)", "Bottle gourd (lauki)",
        "Ridge gourd (tori)", "Carrots", "Beetroot", "Peas", "Mushrooms"
    ]),
    ("Fruits (Low-to-Medium GI)", [
        "Berries (blueberries, strawberries, raspberries)", "Apple", "Pear",
        "Pomegranate", "Guava (high Vitamin C, low GI)", "Kiwi", "Orange",
        "Watermelon (in moderation)", "Banana (1 per day)"
    ]),
    ("Proteins", [
        "Eggs (free-range, cooked thoroughly)", "Wild salmon (low mercury)",
        "Sardines", "Mackerel", "Light tuna (max 2–3x/week)", "Chicken breast (skinless)",
        "Paneer (in moderation)", "Tofu", "Low-fat Greek yogurt / curd"
    ]),
    ("Nuts, Seeds & Healthy Fats", [
        "Almonds", "Walnuts (highest omega-3 among nuts)", "Cashews", "Pistachios",
        "Ground flaxseeds (omega-3 + fibre)", "Chia seeds", "Pumpkin seeds",
        "Sunflower seeds", "Sesame seeds (til)", "Avocado",
        "Extra virgin olive oil", "Cold-pressed coconut oil (small amounts)"
    ]),
    ("Dairy", [
        "Full-fat or low-fat milk", "Unsweetened Greek yogurt / curd",
        "Paneer (cottage cheese)", "Ghee (1–2 tsp/day)"
    ]),
    ("Anti-Inflammatory Herbs & Spices", [
        "Turmeric (curcumin – reduces inflammation)", "Cinnamon (improves insulin sensitivity)",
        "Fenugreek seeds (methi dana)", "Ginger (anti-nausea in pregnancy)",
        "Garlic", "Cumin (jeera)", "Coriander"
    ]),
]

# Render as 2-column bullet grid
for cat_name, items in categories:
    story.append(Paragraph(cat_name, h3))
    # build 2-column table
    pairs = []
    for i in range(0, len(items), 2):
        left = f"• {items[i]}"
        right = f"• {items[i+1]}" if i+1 < len(items) else ""
        pairs.append([Paragraph(left, bullet), Paragraph(right, bullet)])
    col_tbl = Table(pairs, colWidths=[8.5*cm, 8.5*cm])
    col_tbl.setStyle(TableStyle([
        ("VALIGN", (0,0), (-1,-1), "TOP"),
        ("LEFTPADDING", (0,0), (-1,-1), 2),
        ("RIGHTPADDING", (0,0), (-1,-1), 2),
        ("TOPPADDING", (0,0), (-1,-1), 1),
        ("BOTTOMPADDING", (0,0), (-1,-1), 1),
    ]))
    story.append(col_tbl)
    story.append(Spacer(1, 0.15*cm))

# ============================================================
# SECTION 5 – KEY NUTRIENTS
# ============================================================
story.append(PageBreak())
story.append(Paragraph(" Key Nutrients During PCOS Pregnancy", h1))

nut_rows = [
    ["Nutrient", "Why It Matters", "Best Food Sources"],
    ["Folate",     "Prevents neural tube defects",                  "Spinach, lentils, fortified cereals, avocado"],
    ["Iron",       "Prevents anaemia (common in PCOS)",             "Lentils, dark leafy greens, sesame, jaggery"],
    ["Omega-3 DHA","Fetal brain development + reduces inflammation","Salmon, sardines, flaxseeds, walnuts"],
    ["Vitamin D",  "Low in most PCOS women; supports fetal bones",  "Fortified milk, salmon, egg yolk, sun exposure"],
    ["Magnesium",  "Improves insulin sensitivity",                  "Pumpkin seeds, dark chocolate (>70%), spinach, almonds"],
    ["Choline",    "Fetal brain development",                       "Eggs, liver, soybeans"],
    ["Iodine",     "Thyroid function (hypothyroidism common in PCOS)","Iodised salt, seafood, dairy"],
    ["Inositol",   "Reduces insulin resistance; may prevent GDM",  "Whole grains, legumes, citrus fruits"],
    ["Zinc",       "Hormone balance, fetal development",            "Pumpkin seeds, chickpeas, cashews"],
    ["Calcium",    "Fetal bones + maternal bone health",           "Dairy, ragi, sesame seeds, kale"],
]
nt = Table(nut_rows, colWidths=[3.2*cm, 6.5*cm, 7.3*cm])
nt.setStyle(TableStyle([
    ("BACKGROUND",    (0,0), (-1,0), PINK),
    ("TEXTCOLOR",     (0,0), (-1,0), WHITE),
    ("FONTNAME",      (0,0), (-1,0), "Helvetica-Bold"),
    ("FONTSIZE",      (0,0), (-1,-1), 8.5),
    ("ROWBACKGROUNDS",(0,1), (-1,-1), [LPINK, WHITE]),
    ("GRID",          (0,0), (-1,-1), 0.4, colors.HexColor("#F48FB1")),
    ("VALIGN",        (0,0), (-1,-1), "MIDDLE"),
    ("LEFTPADDING",   (0,0), (-1,-1), 5),
    ("RIGHTPADDING",  (0,0), (-1,-1), 5),
    ("TOPPADDING",    (0,0), (-1,-1), 5),
    ("BOTTOMPADDING", (0,0), (-1,-1), 5),
    ("WORDWRAP",      (0,0), (-1,-1), 1),
]))
story.append(nt)

# ============================================================
# SECTION 6 – FOODS TO AVOID
# ============================================================
story.append(Spacer(1, 0.5*cm))
story.append(Paragraph(" Foods to Avoid or Strictly Limit", h1))

avoid_rows = [
    ["Food / Drink", "Reason"],
    ["White sugar, sweets, mithai",          "Rapid insulin spike — worsens PCOS insulin resistance"],
    ["Maida, white bread, white pasta",       "High GI; rapidly raises blood sugar"],
    ["Packaged / processed foods, chips",     "Trans fats + hidden sugars cause inflammation"],
    ["Sugary drinks, sodas, packaged juices", "Liquid sugar — worst for PCOS"],
    ["High-mercury fish (shark, swordfish)",  "Harmful to fetal nervous system"],
    ["Raw / undercooked meat, fish, eggs",    "Infection risk (Listeria, Salmonella) in pregnancy"],
    ["Alcohol",                               "Completely contraindicated in pregnancy"],
    ["Excess caffeine (>200 mg/day)",         "Increases miscarriage risk; limit to 1 cup coffee/day"],
    ["Unpasteurised dairy / soft cheeses",    "Listeria risk in pregnancy"],
]
at = Table(avoid_rows, colWidths=[6.5*cm, 10.5*cm])
at.setStyle(TableStyle([
    ("BACKGROUND",    (0,0), (-1,0), AMBER),
    ("TEXTCOLOR",     (0,0), (-1,0), WHITE),
    ("FONTNAME",      (0,0), (-1,0), "Helvetica-Bold"),
    ("FONTSIZE",      (0,0), (-1,-1), 8.5),
    ("ROWBACKGROUNDS",(0,1), (-1,-1), [LAMBER, WHITE]),
    ("GRID",          (0,0), (-1,-1), 0.4, colors.HexColor("#FFE082")),
    ("VALIGN",        (0,0), (-1,-1), "MIDDLE"),
    ("LEFTPADDING",   (0,0), (-1,-1), 5),
    ("RIGHTPADDING",  (0,0), (-1,-1), 5),
    ("TOPPADDING",    (0,0), (-1,-1), 5),
    ("BOTTOMPADDING", (0,0), (-1,-1), 5),
]))
story.append(at)

# ============================================================
# SECTION 7 – LIFESTYLE TIPS
# ============================================================
story.append(Spacer(1, 0.4*cm))
story.append(Paragraph(" Lifestyle Tips Alongside Diet", h1))

tips = [
    "<b>Walk 20–30 minutes daily</b> (after meals if possible) — lowers post-meal blood sugar by 20–30%.",
    "<b>Stay hydrated:</b> 2.5–3 litres of water daily; coconut water is an excellent electrolyte option.",
    "<b>Manage stress:</b> Cortisol worsens insulin resistance — try prenatal yoga or meditation.",
    "<b>Sleep 7–9 hours:</b> Poor sleep raises insulin resistance and hunger hormones.",
    "<b>Monitor weight gain:</b> Recommended 11–16 kg total for normal BMI; 7–11 kg if overweight; 5–9 kg if obese.",
    "<b>Regular blood sugar monitoring:</b> Due to high GDM risk, fasting and post-meal glucose checks are important. Discuss with your doctor.",
]
for t in tips:
    story.append(Paragraph(f"✓  {t}", bullet))

# ============================================================
# SECTION 8 – SUPPLEMENTS
# ============================================================
story.append(Spacer(1, 0.3*cm))
story.append(Paragraph(" Supplements to Discuss with Your Doctor", h1))

supps = [
    ("Prenatal Multivitamin",   "With folate (400–800 mcg), iron, and iodine — essential for all pregnant women."),
    ("Vitamin D3",              "1000–4000 IU/day depending on blood levels; most PCOS women are deficient."),
    ("Omega-3 DHA",             "200–300 mg DHA/day for fetal brain development and maternal inflammation control."),
    ("Myo-Inositol",            "2–4 g/day — strong evidence for reducing gestational diabetes risk in PCOS (consult OB/GYN)."),
    ("Magnesium Glycinate",     "If deficient — supports insulin signalling and reduces cramps."),
    ("Vitamin B12",             "Important if following a vegetarian or vegan diet."),
]
for sname, sdesc in supps:
    story.append(Paragraph(f"<b>{sname}:</b> {sdesc}", bullet))
    story.append(Spacer(1, 0.05*cm))

# ============================================================
# FOOTER NOTE
# ============================================================
story.append(Spacer(1, 0.5*cm))
story.append(HRFlowable(width="100%", thickness=1, color=TEAL))
story.append(Spacer(1, 0.15*cm))
story.append(Paragraph(
    "<b>Always consult your OB/GYN and a registered dietitian for personalised advice.</b> "
    "This plan is evidence-informed and based on current nutritional research (2024–2026), "
    "including guidelines from the PCOS Nutrition Center and published systematic reviews in "
    "reproductive nutrition. | Generated by Orris Health | July 2026",
    ParagraphStyle("footer", parent=styles["Normal"],
        fontSize=7.5, textColor=colors.HexColor("#607D8B"),
        alignment=TA_CENTER, leading=11)
))

# ============================================================
# BUILD
# ============================================================
doc.build(story)
print(f"PDF created: {OUTPUT_PATH}")

Running Command

cd /tmp/workspace/pcos-diet && python generate_pdf.py

Running Command

ls -lh /tmp/workspace/pcos-diet/PCOS_Pregnancy_Diet_Plan.pdf

Your PDF is ready! Here is the download link:

PCOS Pregnancy Diet Plan

PDF Document · PDF

The PDF includes all sections in a clean, colour-coded layout:

Teal header band with title and disclaimer
Why Diet Matters - PCOS pregnancy risks explained
6 Core Dietary Principles - slow carb, fibre, protein, healthy fats, meal timing
3 Full Sample Day Meal Plans - with times and portions in a formatted table
Complete Raw Foods Shopping List - 8 categories in a 2-column layout
Key Nutrients Table - 10 nutrients with sources (pink-themed)
Foods to Avoid Table - amber-themed warning table
Lifestyle Tips & Supplements - with doctor consultation notes
Footer with evidence references

Create a printable weekly meal planner for this diet

Running Command

ls /tmp/workspace/pcos-diet/

Writing File