Diet for PMS

By Dietitian, Juliette Kellow BSc RD

This diet is…

√ designed to help you beat the food cravings associated with Premenstrual Syndrome by encouraging you to eat regularly and fill up on high-fibre, starchy foods.

√ packed with foods to help with PMS because of their magnesium, vitamin B6 and calcium content – all nutrients that may help ease PMS symptoms.

√ low in salt and caffeine to help reduce fluid retention.

Here’s what to do…

• Have one breakfast, lunch and dinner plus a morning and afternoon snack each day. Vary your choices to ensure you get all the nutrients you need.
• Every day have 300ml skimmed milk to drink on its own or to make into a smoothie or shake using fruit from the menus.
• Fill up on veg – eat as much veg as you can but watch out for the calories in peas, parsnips, potatoes and beans.
• Drink eight glasses of water each day to stay hydrated. You may also drink sugar-free squashes and fizzy drinks but avoid caffeine-containing drinks such as coffee, tea and cola as these can make you jittery.

Diet Plans

Breakfasts (250 calories)

Choose one each day

• 1 slice wholegrain bread with 1tsp low-fat spread, 1 scrambled egg and 1 grilled tomato. Plus 1 small glass of unsweetened orange juice.
• Homemade muesli made from 1tbsp porridge oats, 2tbsp branflakes, 1tbsp sultanas and 5 almonds with skimmed milk.
• 1 large bowl of fruit salad with 1 small pot low-fat natural yogurt and 1tbsp porridge oats.
• 6tbsp branflakes with 1 small banana and skimmed milk.
• 2 slices wholegrain toast with 2tsp peanut butter. Plus 1 small glass of unsweetened orange juice.
• 1 bottle sugar-free fruit smoothie and 1 low-sugar cereal bar.
• 1 small wholegrain roll filled with 2tbsp low-fat soft cheese and 1 tomato. Plus 1 apple and 1 kiwi fruit.

Morning snacks (100 calories)

Choose one each day

• 1tbsp sunflower seeds.
• 1 small pot fat-free fruit yogurt and 1 kiwi fruit.
• 1 slice wholegrain toast with 1tsp peanut butter.
• 15 hazelnuts.
• 1 apple and 1 small orange.
• 2 rye crackers with 2tbsp cottage cheese and 1 tomato.
• 4 dried apricots and 1tbsp sultanas.

Lunches (350 calories)

Choose one each day

• 1 wholemeal pitta bread filled with ½ can pink salmon, watercress and lemon juice. Plus 1 small banana.
• 1 grilled skinless chicken breast with 1 small wholemeal roll and salad with fat-free dressing. Plus 1 bowl of fruit salad.
• Tuna nicoise salad made from 1 hard boiled egg, ½ small can tuna in water, French beans, 1 sliced tomato, mixed leaves, olives, 4 small boiled new potatoes and balsamic vinegar. Plus 1 apple.
• ½ carton fresh vegetable soup with 1 small wholegrain roll filled with 1tbsp low-fat soft cheese and salad. Plus 1 pot fat-free fruit yogurt and 1 kiwi.
• Italian salad made from mixed leaves topped with 1 small avocado, ½ small ball reduced-fat mozzarella cheese, 2 tomatoes, fresh basil and balsamic vinegar. Plus 1 bowl of raspberries.
• 1 medium-sized jacket potato with 4tbsp grated reduced-fat cheese and salad with fat-free dressing.
• 300-calorie ready-made sandwich or wrap from a healthy eating range. Plus 1 small pot fat-free fruit yogurt.

Afternoon snack (100 calories)

Choose one each day

• 1 apple and a handful of grapes.
• 4 Brazil nuts.
• 1 small banana and 1 kiwi fruit.
• 1 slice wholegrain toast topped with 1 sliced tomato and black pepper.
• ½ can tuna in water with salad and fat-free dressing. Plus a handful of strawberries.
• Bowl of fresh fruit salad with 2tbsp low-fat natural yogurt.
• ½ wholemeal pitta bread filled with 1tbsp low-fat soft cheese and salad.
• 3tbsp reduced-fat hummus with vegetable crudités.

Dinners (450 calories)

Choose one each day

Chicken and Vegetable Stir Fry

made from a spray oil, 1 small skinless chicken breast, ½ bag ready-prepared stir fry veg and a dash of reduced-salt soy sauce. Serve with 1 layer cooked wholewheat noodles. Plus 1 pot fat-free fruit yogurt.

Salmon Steak

made from 1 poached, grilled or baked salmon steak with 3 small new potatoes boiled in their skins and lightly-steamed vegetables.

Veggie Chilli with Rice

made from a spray oil, 1 small onion, 1 green pepper, chilli powder, 4tbsp red kidney beans, 150ml vegetable stock, 1 small can chopped tomatoes and 1tbsp tomato puree. Serve with 1 small portion of cooked brown rice, 2tbsp grated reduced-fat cheese and salad with fat-free dressing.

Roast Beef Dinner

made from 3 thin slices lean roast beef with 2 roast potatoes, 1 small Yorkshire pudding, vegetables and fat-free gravy. Plus a bowl of homemade fruit salad.

Prawn Mayo Jacket Potato

made from 1 medium-sized jacket potato with 1 small pack prawns mixed with 1tbsp reduced-fat mayo and lemon juice and salad with fat-free dressing. Plus 1 bowl of fruit salad.

Vegetable Tortilla

made from a spray oil, ½ small red onion, a handful of sliced mushrooms, ½ green pepper, 2 eggs, 1tbsp skimmed milk and 2tbsp grated grated reduced-fat cheese. Serve with a 5cm piece Granary baguette and salad with fat-free dressing.

Pork and Pepper Kebabs

made from 100g raw lean pork, 1tsp olive oil, 1 red pepper and 1 green pepper (cut into bite-sized pieces, thread onto skewers, brush with the oil and grill until the pork is cooked through). Serve with 1 wholemeal pitta and salad with fat-free dressing. Plus 1 small banana.