Women are no longer the home ministers and are out in the world fending for themselves and living a life where they are powerful in their personal and professional lives. If you are one of those women who multi task between the home and the office then there are times when you skip meals due to lack of time or just mere fatigue.

Your first mantra must be to eat as often as you can. If you are not able to eat a meals then have a healthy snack while you are on the go. This helps to reduce your fatigue during the day. Snack on protein bars, almonds and nuts, apples, breakfast cereal and vegetable and fruit juices.

Your next goal must be to maintain the amount of Vitamin B2 you ingest daily. They help to breakdown carbohydrates and fats and convert them into energy and increases your endurance. Good source of the vitamin is skim milk, not fat and low fat dairy foods and breads and cereal.

Increase the amount of calcium you intake every day. It helps to build strong bones and teeth and wards away the possibility of osteoporosis and cancer. Calcium can be received from dairy foods, lean meats, beans and rice.

If you are a vegetarian then make sure that you are getting a healthy amount of calcium, zinc and vitamins. These are nutrients that you normally receive from meats and thus you must make sure that you are receiving healthy levels of the nutrients.

Eat plenty of green vegetables and increase the amount of folate in your body. To attain this you must eat fruits and vegetables as often as possible, wash your vegetables well but cook them in minimal amounts of water. Always store your vegetables in a refrigerator to maintain their freshness.

Add soy beans to your diet. They are known to reduce the risk of cardio vascular diseases in women.

Women must also eat foods that are rich in iron. A way to do that is to eat iron fortified breakfast cereal and to eat plenty of lentils.

Watch the amount of fats that you consume, they do your body no good and put you at risk of a number of ailments. Speak to your dietician about the number of calories that you need to consume daily and do not eat more that required. Fat consumption also leads to obesity.