This is a sample of a day’s eating on a diet to relieve symptoms of pre-menstrual syndrome, shown for illustrative purposes only.
Breakfast
Smoothie:
1 cup fat-free yogurt
1 cup frozen berries (strawberries, raspberries)
1 banana
1 tbsp sesame seeds
Snack
Orange (or small handful mixed walnuts, dried apricots)
Lunch
Large serving mixed salad leaves
2 tbsp fat-free dressing
1/2 sliced avocado
2 oz cooked chicken, chopped
6 cherry tomatoes
4 whole wheat crackers
Snack
1 cup chopped melon (or, banana w. handful almonds)
Dinner
5 oz tuna steak (or skinless chicken breast)
1 tbsp sodium-reduced soy sauce
2 tbsp lemon juice
2 tbsp (dry weight) brown rice
Large salad of lettuce, cucumber, onion and celery
2 tbsp fat-free salad dressing
Dessert
Reduced-fat yogurt, sprinkled with pumpkin/sunflower/flax seeds
