Vegetables
All vegetables are good diuretics, but in particular celery, cucumber, lettuce, watercress, tomatoes, onions, carrots and bell peppers. Herbs like parsley are also good.

Oily Fish
Rich in omega-3 essential fatty acids. Choose salmon, mackerel, sardines, herring, tuna and trout.

Nuts and Seeds
Rich in omega-3 essential fatty acids. Choose unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower, linseeds and pumpkin seeds.

Pulses and Grains
Including lentils, brown rice, bulgur wheat, whole grains, wheatgerm.

PMS Diet Foods to Reduce or Avoid

High Sodium/Salt Foods
All foods high in sodium (salty foods), like processed frozen entrees and processed cold cuts, foods canned in salted water, salted nuts, ketchups, package sauce mixes, processed cheese, margarine and butter. Use a range of fresh herbs for flavor in place of sodium.

Alcohol
Instead drink lots of water, diluted fruit juice, vegetable juice, fat-free milk, herbal teas like fennel, dandeloin and green tea.

Caffeine
Including colas. Drink only small amounts decaffinated tea and coffee, instead drink more water, freshly squeezed fruit and vegetable juice, and herbal teas like fennel, nettle, dandeloin and green tea.

Sugar
Soft drinks, cookies, ice-cream, sugar-coated breakfast cereals, syrups and jelly.

Method: Bake the potato, split and top with the cheese. Serve with the sardines and salad.

PMS Diet