You can't button your pants. Your head is pounding. And you've gone from happy to miserable and back again in a matter of minutes. You've got PMS! But you don't have to suffer endlessly. Now you can beat the bloat, alleviate cramps and headaches, and mellow your mood swings with the PMS Prevention Diet. Here's how:

• The saturated fat found in meat and whole-fat dairy products raises blood estrogen levels, which can aggravate PMS symptoms. So this plan focuses on lean fish, legumes, whole grains and high-fiber fruits and veggies instead.

• Safflower oil contains linolenic acid, which helps regulate prostaglandins, hormone-like substances responsible for bloating and breast tenderness. This diet uses safflower oil in salad dressings and in cooking.

• Caffeine increases irritability. By starting your day with herbal tea or decaf, you'll avoid it (and a few mood swings).

• Eating a low-sodium diet helps rid the body of excess fluids. This diet minimizes consumption of processed and salty foods.

Start eating the breakfasts, lunches, dinners and snacks that will help you say goodbye to PMS.

BREAKFAST
option one
whole-grain cereal topped with banana slices and skim milk
calcium-fortified orange juice
herbal tea

option two
fruit and yogurt sundae topped with muesli
chamomile or peppermint tea