The basic principle of healthy eating are to choose your foods from four main food groups:

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.

Meat and fish. Meat, including poultry, and fish and their vegetarian alternatives, such as eggs, pulses and nuts, are good sources of protein. You should include two to three portions of these foods each day. A portion is:

• 2-4 oz (50-100g) lean meat or oily fish (like mackerel or salmon)
• 4-6 oz (100-17%) of white fish
• one or two eggs
• three tablespoons of cooked peas, beans or lentils
• two tablespoons of nuts or peanut butter (although as these foods tend to be high in fat they should be restricted).

Beware of over-indulging in protein foods. Research by Premsoc, the British-based charity researching PMS, has found that too much protein can block the absorption of nutrients such as vitamin B6, niacin, calcium, iron, zinc and magnesium. Since shortages of these vitamins and minerals have been implicated in PMS it is wise to stick to the recommended protein intakes.

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Women’s health

The breast cancer prevention diet: avoid transfatty acids

Menopause and hormone replacement therapy (hrt): cancer risk and the oestrogens used in hrt

The human reproductive system: general principles of sexual reproduction

Pms: the ingredients of a healthy diet

Womens problems: premenstrual tension

Alexander procedures for pregnancy and labour: squatting

Miscarriage and prematurity

Treatment of menstrual pain: will home remedies work?

Are you ready to get started with the off plan?