Best Diet Plan for Girls During Period

 Best Diet Plan for Girls During Period

Diet Plan for Girls During Period
Best Diet Plan for Girls During Periods



The menstrual diet is a diet that is followed during menstruation. Its main goal is to provide better nutrition during this period and reduce the intensity of pain. A healthy and balanced diet is essential to avoid the painful moments of the month.


According to the Swedish Center of Gynecology research, leafy greens may benefit the body during menstruation. 


Besides being rich in iron and B vitamins, its high fibre content can also help with the menstrual cycle's digestive issues. 


Foods high in healthy fats or omega-3s, like nuts, can be more helpful and satisfying than junk food during your period. Fruits are another type of food that can help relieve digestive issues related to your period. 


The fibre in whole grains, like fruits, will help maintain regularity during periods. Whole grains also contain carbohydrates, which provide important vitamins and minerals.


It is important to increase your iron intake during periods to make up for the loss during each month. Iron helps prevent anemia and the symptoms that can accompany it. 


Eating red meat enables you to get enough iron from food. For those who do not eat meat, taking alternative supplements is essential to maintain adequate iron stores.


Freshly baked cookies, high sodium drinks, and other unwanted foods should be avoided during this time as they can cause an uncomfortable and bloated feeling.


DIET PLAN DURING PERIOD



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)



Foods to limit


  • Alcohol: Although alcohol can temporarily reduce cramps, it can increase estrogen levels, worsening menstrual symptoms.


  • Caffeinated drinks: During Period Firstly, you need to avoid coffee. It increases your blood pressure and heart rate, which causes attacks of tension and anxiety and, in turn, worsens the symptoms of PMS.


  • Processed foods: frozen foods, fast foods, bacon, pickles, canned soups, potatoes, etc. They contain unknown ingredients and preservatives that are not the best foods for your period. They can interfere with hormones and amplify the discomfort of PMS.


  • Foods High in Fat: Fatty foods influence hormones, cause cramps, and make your gas. Since your skin is already sensitive these days, poor food choices during your period can make this problem worse and make you even drier and dehydrated.


  • Dairy Products: It may come as a surprise, but dairy products such as milk, cream, and cheese are not recommended. They are high in arachidonic acid, which can trigger menstrual cramps.


  • Fried Foods: Needless to say, most fried foods such as French fries, snacks, cookies, etc. They contain trans fat or hydrogenated vegetable oil. All of these can increase estrogen levels and make your mood swings worse.


  • Refined Grains: Bread, pizza, cereal, and tortillas should be avoided as they cause bloating and constipation.


  • Foods are high in salt: Canned soups, bacon, French fries, etc. Use normal salt quantity nit high. The hormone responsible for menstruation is already causing fluid retention, and a diet high in salt will make you feel bloated and gasping.



Rules


Do not do:


Whole Grains: Whole grains provide valuable amounts of fibre, protein, and B vitamins, nutrients that improve hormonal balance and reduce symptoms of heavy periods. On the other hand, sources of high glycemic index carbohydrates, such as white bread and sweets, can worsen your symptoms.


Oily fish: Oily fish, such as salmon, mackerel, lake trout, and herring, provide a large amount of protein and healthy fats; they help balance the hormone and normalization of menstruation. Replace protein sources high in saturated fat, such as red meat, dark poultry meat, and cheeses, with baked, broiled, or steamed fish. Saturated fat increases inflammation.


Flax Seeds for Fiber: These also contain natural lignan compounds that can help balance hormones, including estrogen. Fortified cereals also provide iron, which is important to replace bleeding. Heavy menstrual periods. Your body loses iron from the blood, which can lead to anemia.


Fruits and Vegetables: Getting plenty of antioxidants, vitamin C, and beta-carotene is also important to improve hormonal balance and menstrual health. Eat sweet potatoes, carrots, cantaloupe, mango, and sweet peppers for beta-carotene. The main sources of vitamin C are red peppers, citrus fruits, broccoli, strawberries, and Brussels sprouts. 


Foods You Can Eat Easily


  • Spinach: When you have your period, your iron levels may drop, which is why cravings for foods high in iron during this time are common. But instead of looking for a cheeseburger, choose green leafy vegetables like spinach, kale, collard greens to replenish your body's iron supply.


  • Oranges: Calcium and vitamin D prevent symptoms of PMS. High calcium levels can also relieve cramps, aches, and pains, acting as a muscle relaxant.


  • Bananas: A banana is one of the best mood-enhancing foods you can eat, thanks to its high dose of vitamin B. They are also high in potassium and magnesium, reducing water retention and bloat.


  • Watermelon: When the craving for sweets is felt, grab a piece of fruit. Whole fruits provide all the nutrients needed to fight weakness and fatigue.


  • Salmon: Salmon is the answer to all your period cramp problems. It is rich in omega-3 fatty acids, which relax muscles and relieve pain. You can also get omega-3s from nuts, avocados, pumpkins, and flax seeds.


  • Broccoli: Broccoli contains all the nutrients that help relieve premenstrual syndrome symptoms: magnesium, potassium, calcium, and vitamins A, C, B6, and E. Fill your plate to improve your mood, fight fatigue, and fight depression.


  • Dark Chocolate: Dark chocolate is a good source of magnesium, which eases mood swings and helps regulate the happiness hormone serotonin. To boost serotonin, opt for 60% cocoa or higher chocolate.


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