Periods are usually no fun – mood swings, low energy and cramps are just a few of the annoying symptoms. The good news is that making minor adjustments to your eating habits, even slightly, means you don’t have to cheat on your healthy-living regimen for one week each month.

Since your cycle is a monthly thing, it’s important to eat the right stuff at the right times. Optimize your energy and relax your mood swings by eating these foods on certain days:

Salmon and tuna are both fish that are rich in Omega 3’s and other fatty acids that are great for relaxing the muscles in your body, which may decrease the severity of your cramps. Try a nice tuna roll, or try grilling up some salmon yourself at home.

If there was ever a more important time to eat your greens then this is it! Foods like spinach, kale, collard greens and swiss chard are the best when you are menstruating because they are filled with iron, which gets lost when you are menstruating. You can incorporate them in salads or saute them in risottos and stir fry’s. The options are endless!

Having a piece of dark chocolate (with 60 percent or higher cacao bean) every day during your period will help soothe cravings. Plus, dark chocolate has helpful antioxidants and is linked to boosting serotonin, which can help improve your mood.

Whole grains are chock-full of health benefits. They’re an excellent source of magnesium, which helps to reduce muscle tension, and have B and E vitamins that have been shown to fight fatigue and depression. Use whole-grain bread instead of white for sandwiches, and remember, it pairs well with almond butter!

Many women who are menstruating may lack iron, as they lose it through the blood they eliminate. To make sure you’re taking in enough, fill your diet with iron rich foods like oysters, red meat, spinach and kale.

Rising hormones insulate you from stress, so you’ll find it easier to eat healthfully. Now’s the time to load up on fruits and veggies.

Your body is an amazing thing, and it’s incredible how it will respond if you put the right things in it.