You're not imagining it: food advice for PMOS (PCOS) is a lot. Cut this, add that, avoid the other. So we asked someone who does this for a living. Hannah is the accredited Clinical Nutritionist (BHSc) behind @kinderkitchen.co, with a special interest in women's health, mental health and gut health. We talked weekly shops, protein, simple meals and the daily habits she'd keep, in her own words.

Editor's note, October 2026: we first published this interview in 2023. We've trimmed a few lines that made health claims we can't support, lightly reworded one answer, and added a short section at the end on what the research says. Hannah's views are her own professional opinion.

MyOva: Hey Hannah! It's so great to chat with you. Can you tell us a bit about yourself and the work that you do?

Hannah: Hey! I am an accredited Clinical Nutritionist (BHSc) and passionate foodie, with a special interest in women's health, mental health and gut health.

MyOva: We'd love to know what tips you'd give someone looking to incorporate more plant-based meals into their diet.

Hannah: Base your meals on whole foods rather than processed and packaged foods. When people switch to more plant-based eating, they often head straight to these types of foods, which are OK from time to time but are generally lacking in nutrients and higher in more inflammatory ingredients.

MyOva: Great advice! What about getting enough protein?

Hannah: Definitely ensure you include quality protein (from a variety of sources) and plenty of healthy fats with each meal. This is important to help keep blood sugar balanced and support healthy hormone production and function.

MyOva: Any tips for keeping meals simple?

Hannah: Keep it simple - find a few balanced meals that you love and have them on rotation (Pinterest and Insta are great for inspiration). Switch up the ingredients to keep things varied - for example, use black beans instead of chickpeas, rocket instead of spinach, and vary your seeds, dressings etc.

MyOva: Speaking of ingredients, how is best to approach a weekly food shop?

Hannah: Your weekly shop is your opportunity to stock up on the building blocks of healthy meals and snacks for the week ahead. Keep coming back to whole foods, so plenty of varied protein sources, healthy fats, whole grains, colourful vegetables and fruit.

MyOva: The amount of products and offers can be overwhelming and tempting. Any advice?

Hannah: Be realistic about the amount of time you have through the week to cook meals from scratch - this is where things like tinned fish, pre-made hummus and other dips, and microwavable pouches of grains etc, can actually be useful.

And it can be tempting to fill your baskets with superfood powders. As a general rule of thumb, invest in better quality whole food ingredients over superfood powders. They can be supportive but are not essential to a healthy diet.

MyOva: Such amazing advice, Hannah! Aside from eating nutritious food, what 3 things would you recommend everyone does daily to help keep their mental and physical health in check?

Hannah: It's going to be hard to stop at 3!

1) Breathwork - Do a more energising practice in the morning and something more calming in the evening to support better quality sleep.

2) Movement - Find something that works for you. I'm a big advocate of Pilates, yoga and weight training.

3) Do more of what you love - Make time for the things, people, places and activities that bring us joy. What makes us feel good improves our health (and life is too short not to prioritise the things that make you happy and fulfilled).

MyOva: Love that last one - well said! Can you recommend some foods to include regularly if you have PMOS (PCOS)?

Hannah: Zinc-rich foods include nuts and seeds, tofu and tempeh, mushrooms and whole grains, as well as seafood, shellfish and lean meats if you eat animal products.

Healthy fats such as oily fish, nuts and seeds (especially walnuts and pumpkin, flax, chia and hemp seeds), nut and seed butters and avocado, and full-fat butter and moderate amounts of good quality meats if you eat animal products.

Plant-based proteins provide protein, fibre and other nutrients. Fibre helps with gut health and keeping blood sugar steady. A good tip is to use quinoa instead of oats in your morning porridge (you can start with half and half until you get used to the taste/texture!), and add a sprinkle of seeds to literally everything!

MyOva: Can you share a quick, delicious recipe with us that incorporates some of those foods?

Hannah: Quinoa porridge with seeds, tahini and roasted seasonal fruit - porridge is a popular breakfast choice, and this version brings in extra protein and healthy fats.

MyOva: Finally, where can the MyOva community go to find you?

Hannah: You can find me on Instagram or you can book a consultation.

A Few Notes From the MyOva Team

There is no single best diet for PMOS (PCOS). The 2023 international guideline and the draft NICE guideline both say that no one diet composition, and no one type or intensity of exercise, is better than another. A wholefood approach like Hannah's fits general healthy-eating advice, so treat it as inspiration rather than a prescription. The best plan is one you can keep going with.

Zinc. Zinc contributes to normal fertility and reproduction, and a varied diet usually covers it. We haven't seen a trial showing that eating more zinc-rich foods changes PMOS (PCOS) outcomes. If you take a zinc supplement, the NHS says 25 mg or less a day is unlikely to cause harm.

If you are pregnant or trying to conceive, check the NHS list of foods to avoid in pregnancy. It includes liver and liver products, and a limit of two portions of oily fish a week.

If food has become stressful, or you are restricting a lot, talk to your GP. Your diagnosis is a starting point, not a verdict, and you deserve support that doesn't make eating harder.

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Related Reading

• PMOS (PCOS) Breakfast: What the Research Shows
• PMOS (PCOS) Dinner Recipes: What the Research Shows
• Our 5 Favourite PMOS (PCOS) Lunch Recipes
• The Impact of a Vegan Diet on PMOS (PCOS): What to Know
• Blood Sugar Balance: An Underrated Tool for Women's Hormone Health
• Anti-Inflammatory Eating for Hormonal Health

This interview is for educational purposes only and does not constitute medical advice. Hannah's views are her own professional opinion. Guidance details are accurate to the sources named at the time of writing and may change. If you have concerns about your health, your periods or your eating, speak to your GP before making changes.

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