DEFINITION

The aim of the diet for Premenstrual Syndrome or PMS is to minimise sugar intake to avoid low blood sugar, minimise sodium intake to reduce bloating and water retention and to ensure adequate vitamin and mineral intake.

DIET SHOULD BE ADEQUATE IN

1. Vitamins and minerals. It is believed that low levels of vitamin A, vitamin B6 and vitamin E may play a role in the development of PMS. Good sources of vitamin A include milk, cheese, egg yolks, fatty fish spinach, pumpkin, sweet potato, pawpaw, mango, apricots and peaches. Good sources of vitamin B6 include poultry, fish, eggs, liver, kidney, soybeans, oats, penauts and walnuts. Foods rich in vitamin E include vegetables, poultry, fish, fortified breakfast cereals and wholegrain bread.

DIET SHOULD BE LOW IN

1. Foods high in sugar (e.g. lollies and soft drinks), as this can lead to a state of low blood sugar. Emotional disturbances (e.g. crying and even violence) are related to low blood sugar levels.
2. Foods high in salt, as these are responsible for bloating and water retention.

SAMPLE MEAL PLAN

The following meal plan is suggested for this condition:

BREAKFAST

1. ½-1cup fortified breakfast cereal with 1-2 tablespoons raw wheatgerm or sunflower seeds and low fat milk or soy milk.
or 2-3 slices whoegrain toast with sardines.
2. Pawpaw, mango, apricots or peaches.
Herbal tea.
Two glasses water between meals.

MORNING TEA

1. Handful of peanuts or walnuts.
2. 1 cup strawberries.
Herbal tea or hot water and lemon slices.

LUNCH

1. 2 slices wholegrain bread or 1 bread roll or bagel with 1 cup of sweet potato or pumpkin.
2. 30-60g lean ham (soak in hot water) or fresh salmon or chopped chicken with a little mayonnaise.
3. Plenty of salad vegetables.
4. One banana.
Herbal tea.
Two glasses water between meals.

AFTERNOON TEA

1. 4-6 crispbread with avocado and tomato.
Herbal tea.

DINNER

1. Vegetable soup.
2. 90-120g chicken with low fat/low salt flavourings
or 180-240g grilled fish or seafood
or 2 egg omelette with 30g chicken
or 2-3 soybean patties.
3. One medium potato or sweet potato or 1 cup steamed rice or pasta.
4. Plenty of steamed vegetables, including spinach.
5. 1 cup fresh fruit salad or stewed fruit with crumble and custard or yoghurt.
Herbal tea.

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