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Diet Chart For period

Last Updated: Feb 20, 2024

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Period diet is a diet that is followed during menstruation. It aims mainly to provide better nutrition during this time, along with reducing the intensity of pain. A healthy, well-balanced diet is a must to avoid the painful time of the month.

According to a research by The Gynecology Center,Sweden, leafy vegetables can benefit the body during periods. Apart from being rich in iron and B-vitamins, their high fibre count also can help with the digestive issues often associated with the menstrual cycle. Food rich in good fats or omega-3, such as nuts, can be helpful and more more filling than the junk food during periods. Fruits are another kind of food that can aid period-related digestive problems. Fibre in whole grains, just like the fruits, will help one stay regular during the periods. Whole grains also include carbohydrates, which provide important vitamins and minerals. It is important to increase the iron intake during periods to compensate for what is lost during each month. Iron helps in avoiding anemia and symptoms that can go along with it. Eating red meat helps in getting sufficient iron from food. In Case of non meat-eaters, taking alternative supplements to maintain adequate iron stores is a must.

Freshly baked cookies, beverages with high sodium content and other junk food should be avoided during this time as they can lead to uncomfortable, bloating feeling.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Soy Milk (1 glass) + 6 Almonds + 4 Cashews + 4 Raisins + Egg Poach (1)
Mid-Meal (11:00-11:30AM)2 Orange/ Lemon
Lunch (2:00-2:30PM)Parboiled Rice (1/2 cup) + Daal (1/2 cup) + Paneer Curry (1/2 cup)
Evening (4:00-4:30PM)Aloo Chat with Curd n Boiled Black Chana (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Spinach Curry (1/2 cup)
Monday
Breakfast (8:00-8:30AM)Milk (1 glass) + 6 Almonds + 4 Cashews + 4 Raisins + Whole Grain Toast (2)
Mid-Meal (11:00-11:30AM)Grapes (1 cup)
Lunch (2:00-2:30PM)Chapati (3) + Daal (1/2 cup) + Fish Curry (1/2 cup)
Evening (4:00-4:30PM)Boiled Peas n Carrot Chat (1/2 cup) + Green Tea (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Bottle Gourd Curry (1/2 curry)
Tuesday
Breakfast (8:00-8:30AM)Soy Milk (1 glass) + 6 Almonds + 4 Cashews + 4 Raisins + Egg Poach (1)
Mid-Meal (11:00-11:30AM)Cantalope (1 cup)
Lunch (2:00-2:30PM)Parboiled Rice (1/2 cup) + Daal (1/2 cup) + Chicken Curry (1/2 cup)
Evening (4:00-4:30PM)Chana Chat (1/2 cup)
Dinner (8:00-8:30PM)Chapati (2) + Beetroot n Peas Curry (1/2 cup)
Wednesday
Breakfast (8:00-8:30AM)Milk (1 glass) + 6 Almonds + 4 Cashews + 4 Raisins + Whole Grain Toast (2)
Mid-Meal (11:00-11:30AM)1 Apple + 1 Kiwi
Lunch (2:00-2:30PM)Chapati (3) + Daal (1/2 cup) + Fish Curry (1/2 cup)
Evening (4:00-4:30PM)Mur-mure Chat (1/2 cup) + Green Tea (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + MIx Veg. Curry (1/2 cup)
Thursday
Breakfast (8:00-8:30AM)Soy Milk (1 glass) + 6 Almonds + 4 Cashews + 4 Raisins + Egg Poach (1)
Mid-Meal (11:00-11:30AM)Pomegranate (1 cup)
Lunch (2:00-2:30PM)Parboiled Rice (1/2 cup) + Daal (1/2 cup) + Raw Jackfruit Curry (1/2 cup)
Evening (4:00-4:30PM)Grated Coconut n Puffed Rice (1/2 cup)
Dinner (8:00-8:30PM)Chapati (2) + Lotus Stem Curry (1/2 cup)
Friday
Breakfast (8:00-8:30AM)Milk (1 glass) + 6 Almonds + 4 Cashews + 4 Raisins + Whole Grain Toast (2)
Mid-Meal (11:00-11:30AM)1 Mango
Lunch (2:00-2:30PM)Chapati (3) + Daal (1/2 cup) + Fish Curry (1/2 cup)
Evening (4:00-4:30PM)Roasted Tomato n mushrooms (1/2 cup) + Green Tea (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Baked Lady's Finger (1/2 cup)
Saturday
Breakfast (8:00-8:30AM)Soy Milk (1 glass) + 6 Almonds + 4 Cashews + 4 Raisins + Egg Poach (1)
Mid-Meal (11:00-11:30AM)1 Guava
Lunch (2:00-2:30PM)Parboiled Rice (1/2 cup) + Daal (1/2 cup) + Chicken Curry (1/2 cup)
Evening (4:00-4:30PM)Custard with Dry Fruits (1/2 cup)
Dinner (8:00-8:30PM)Chapati (2) + Pointed Gourd Curry (1/2 cup)

Food Items To Limit

  1. Alcohol : While alcohol may reduce cramps temporarily, in can increases oestrogen levels, thus worsening period symptoms.
  2. Caffeinated drinks : Turn down the volume of coffee—one of the main drinks you need to avoid during your period. It increases blood pressure and heart rate leading to tension and anxiety attacks and in turn, worsening the PMS symptoms.
  3. Processed foods : Frozen foods, fast foods, bacon, pickles, canned soups, papad etc. come with unknown ingredients and preservatives that aren’t the best foods during your period. They can interfere with hormones and amplify PMS discomfort.
  4. Foods high in fats : Fatty foods influence hormones, lead to cramps and can make you feel gassy. Given the fact that your skin is already sensitive during these days, incorrect food choices during your period can make this issue worse and cause it to become even more dry and dehydrated.
  5. Dairy products : This might come as a surprise to you but dairy products like milk, cream and cheese aren’t recommended. They are high in arachidonic acid which can act as a trigger for menstrual cramps.
  6. Fried foods : This goes without saying—most fried foods like chips, snacks, biscuits etc contain trans-fats or hydrogenated vegetable oil. All of these can increase oestrogen levels and can worsen your mood swings.
  7. Refined grains : Bread, pizza, cereals, and tortillas should be avoided as they lead to bloating and constipation.
  8. Foods with a high salt content : Canned soups, bacon, chips etc should be avoided because they are high in salt. The hormone responsible for menstruation already causes water retention and a high salt diet will cause a gassy, bloating feeling.

Do's And Dont's

Do's & Don'ts:

  1. Whole Grains : Whole grains provide valuable amounts of fiber, protein and B vitamins -- nutrients that improve hormonal balance and reduce symptoms of heavy menstruation. High-glycemic carbohydrate sources, such as white bread and sweets, on the other hand, can worsen your symptoms.
  2. Oily Fish : Oily fish, such as salmon, mackerel, lake trout and herring, provide rich amounts of protein and healthy fats, which are also important for hormonal balance and normalized menstruation. Replace protein sources rich in saturated fat, such as red meat, dark-meat poultry and cheeses, with baked, grilled or steamed fish. Saturated fats increase inflammation.
  3. Flaxseeds for Fiber : They also contain lignans natural compounds that can help balance hormones, including estrogen. Fortified cereals also supply iron, which is important to replenish if you've experienced heavy menstrual bleeding. Your body loses iron through blood, which can lead to anemia.
  4. Fruits and Vegetables : Getting plenty of the antioxidants, vitamin C and beta-carotene is also important for improved hormonal balance and menstrual health. For beta-carotene, eat sweet potatoes, carrots, cantaloupe, mango and sweet peppers. Top vitamin C sources include red bell peppers, citrus fruits, broccoli, strawberries and brussels sprouts.

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Food Items You Can Easily Consume

  1. Spinach : When you're menstruating, your iron levels can take a dip, which is why cravings for iron-rich foods during this time are common. But instead of reaching for a cheeseburger, choose leafy greens like spinach, kale, collard greens to replenish your body's iron supply.
  2. Oranges : Calcium and vitamin D ward off PMS symptoms. High levels of calcium can also ease cramps, aches, and pains, acting as a muscle relaxant.
  3. Bananas : A banana is one of the best mood-boosting foods you can eat, thanks to its high dose of vitamin B
  4. They're rich in potassium and magnesium, too, which can reduce water retention and bloating.
  5. Watermelon : When the sweets cravings hit, reach for a piece of fruit. Whole fruits provide all the nutrients you need to combat weakness and fatigue.
  6. Salmon : Salmon is the answer to all of your period cramp woes. It's rich in omega-3 fatty acids, which work to relax your muscles, relieving pain. You can also get your omega-3s from walnuts, avocados, pumpkin, and flax seeds.
  7. Broccoli : Broccoli contains all of the nutrients that play a role in easing PMS symptoms—magnesium, potassium, calcium, and vitamins A, C, B6, and E. Fill your plate to boost your mood, fight fatigue, and combat depression.
  8. Dark Chocolate : Dark chocolate is a good source of magnesium, which not only tempers moods swings, but it also helps regulate serotonin—the happy hormone. To get the serotonin boost, stick with chocolate that's 60% cacao or higher.

References

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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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