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PMS: THE INGREDIENTS OF A HEALTHY DIET

1. starchy foods - particularly wholegrain breads, cereals, rice, potatoes, pasta
2. fruit and vegetables
3. lean meat, including poultry, fish, nuts and pulses (peas and beans)
4. lower fat dairy products.

Starchy foods. Cereals and starchy vegetables, such as potatoes, are good sources of energy, fibre, vitamins and minerals.

Ideally you should eat 5 to 11 portions of these foods each day according to your appetite and your levels of activity. One portion is the equivalent of:

• an egg-sized potato
• one slice of bread/toast
• one wholewheat cereal biscuit
• three tablespoons of wholewheat breakfast cereal, eg branflakes
• three crackers or crispbreads
• one tablespoon of cooked rice, pasta or noodles

Fruit and vegetables. Fruit and vegetables are high on the list of vital foods because it is known that the vitamins, minerals and fibre they contain can protect against heart disease, cancer and all sorts of other conditions.

A minimum of five portions a day is now recommended by the World Health Organization. A portion is classed as:

• one medium piece of fruit
• one medium carrot or tomato
• two tablespoons of vegetable (cooked or raw)
• two tablespoons tinned fruit in NATURAL juice.

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Women’s health

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