nutrition and breastfeeding

Question
Hello Mrs. Tessmer,
I had a baby 3 months ago and I am breastfeeding.I am not taking my prenatal vitamins because they make me constipated.I would like to loose some weight safely,since I am nursing.I started going to the gym 5 days a week,but I need to go on some sort of a food regimen too.I always eat 5 fruits/veggies a day,and 3 dairy products.But I am not sure about anything else.What should the ratio be.You are probably too busy to give me like a 3 day diet,but I would appreciate any guidelines.Thank you very much in advance.One more thing,What should I eat every day to meet my iron needs,because I am a little anemic.
Sincerely,
Desi Karamfilova

Answer
The first thing you need to do is get approval and an OK from your OB/GYN to start any type of weight loss program, especially because you are breastfeeding!!  The other thing to remember is that you will eventually begin to lose some weight naturally.  Since you are breastfeeding you are carrying around a little extra weight with milk production and extra fat that the body holds onto at this time.  As you start to wean your baby you should begin to lose some weight.  

Just think of the Food Guide Pyramid and do not go under 1800 calories/day while breastfeeding.  Eat from all the food groups each day: lean meats, fruits, vegetables, whole grains and low fat or fat free dairy products.  Don't worry so much about a plan as much as just eating balanced meals and snacks.  Cut down on sugary foods, fast food, and soft drinks and eat healthier more of the time.  And don't forget to drink lots of water!

For iron content of foods check out this link:
http://www.bchealthguide.org/healthfiles/hfile68d.pdf

If you are really confused about what to eat to lose weight or need more help with iron intake I suggest you ask your OB/GYN for a referral to a dietitian in your area that can help you out!

Good luck and CONGRATULATIONS!!
Kim Tessmer, RD LD
www.Nutrifocus.net

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