Archived Ask a Dietitian 4/24/14 - 10/21/14 Topic

Dietitian 10/10/14 replied to Kimbella
Moving bowels - Hi again, U6065144, try the suggestions I list above and see if it helps. Also, you might find this website helpful as well: http://digestive.niddk.nih.gov/ddiseases/pubs/constipation/

Let me know if things improve. Also share what it happening with your doctor if it doesn't improve and it is causing you to strain, causing discomfort, etc.

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 10/10/14 replied to Jo1ene
90 grams protein per day should be fine - that doesn't sound like too much for someone trying to lose weight and is using higher protein intake at meals/snacks to feel more satisfied with a reduced calories intake. Stay hydrated - you can read more in the water article: http://www.mynetdiary.com/water-needs.html

Just be sure to log the protein powder to account for the calories. I would choose one that is not a big sugar load - choose a lower carb brand.

There are some medical conditions where a high protein intake is not a good idea, but usually that involves organ damage. You could talk with your doctor if you are concerned if that applies to you (e.g. kidney failure, some forms of liver damage).

Oh, and aside from protein intake, eat plenty of non-starchy veggies too to help fill up on the good stuff!

Plate Method is an easy visual: http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/

Best,
Kathy Isacks, MPS, RD, CDE

Cathi 10/10/14
Hi Kathy - quick question (may sound silly but will ask anyway :)) - if we go over the 25 g of added sugar in a day but exercise -- how much of that "exercise" can we offset that added sugar? thanks Kathy

U6075798 10/13/14 replied to Cathi
Hi
Am 2 months post pregnancy , am 5 5" and now weigh about 206 lbs which is extremely too much for me physically . I started this today and according to the infor I put , I am supposed to consume about 1491 kcal. I am breastfeeding full time , but I pump occasionally. I was so swollen after the baby was born , slightly still swollen but I just want loose this weight so bad . I would love to reach around 145 lbs . Any advice will be highly appreciated. I exercise moderately and I was 150 lbs pre pregnancy but was on bedrest the entire time I was pregnant , that being said, I did not exercise during my pregnancy .
Thanks

Dietitian 10/13/14 replied to Cathi
Hi Cathi - the sugar goals is just a guideline from the Institute of Medicine. It's less than 25% total calories coming from all sugars from all sources. So, if you are a little high one day given a higher intake to cover exercise, I don't think that is a big deal. There are different estimates for carb utilization per hour, and how much you burn through depends upon your need - usually related to exercise intensity. So, if you are cranking on cardio for an hour and eat an extra 30 grams from a whole food source (e.g. fruit), then I'd wouldn't worry about it.

But you can look at your food report and see where the sugar grams are coming from. I like to challenge myself with whole food sources of calories to help tame my sugar intake since I tend to have a sweet tooth. I also challenge myself to be creative with appetite/hunger - can a healthy fat or protein do the trick (when I am not exercising and don't need the carbs)?

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 10/13/14 replied to U6075798
Post-preg: Hi U6075798, first, congratulations on having a baby!. Breastfeeding is awesome for both you and your baby, so continue with that if you can.

While breastfeeding, take care to get plenty of fluids/liquids, especially water.

Also, your need for protein, kcal and certain vits/mins are still higher given breastfeeding.

Gradual weight loss during breastfeeding is safe but you don't want to go too low in your calories or fluid intake. I typically recommend that women simply use the calories burned from breastfeeding to generate the calories deficit and not try to lose weight any faster.

According to the Institute of Medicine, breastfeeding (lactation)calories are:

Baby 0-6 months: 330 calories per day
Baby 7-12 months: 400 calories per day

You can add those calories to your daily exercise log by either adding a custom activity or simply using the generic calories item.

For a nifty calculator of your nutrient needs during breastfeeding, you can use this link (You might need to copy & paste or use a computer to use it): http://fnic.nal.usda.gov/fnic/interactiveDRI/
Be sure to select Lactating, 0-6 months after clicking "female" at the very beginning.

Let me know if you need more assistance. If your breastfeeding seems more difficult, check your log and make sure you are not trying to lose too much weight too quickly.

Best,
Kathy Isacks, MPS, RD, CDE

Cathi 10/14/14
I am having problems getting nutritional value for Himalayan/Tibetan foods to input to my food diary. any ideas? am I being too paranoid or OCD'sh :) in trying to narrow the value?

U5949552 10/14/14 replied to Cathi
Not sure if I'm in the correct spot so bear with me. I've successfully lost 71lbs over the past year. For the majority of the weight loss I didn't count a single calorie (about 9 months) Now for the last 3 months I have been using mynet diary and counting to keep myself in line - lost weight numerous times but don't know how to maintain. My question is this - my daily calories are approx 1830 to lose the last 2lbs, however, on most of my days my fitbit will tell me I've burned over 2400. Which number do I eat to? If I eat 1830 am I under eating by 570 calories for all of my work days as I have a very fast paced job? Do I need to eat more in those days and less in my days off?
Thanks,
Francine

Dietitian 10/14/14 replied to Cathi
Hi Cathi, if I can't find restaurant food in MyNetDiary's database, I'll look for it on CalorieKing and then just enter it as a custom food item. But if you have foods with food labels, use PhotoFood Service to enter the data for you - you only have to take pictures of the label and enter a few fields like calories, carbs, etc.

Some more tips on entering food items: http://www.mynetdiary.com/tips-and-tricks-for-entering-and-correcting-foods-in-mynetdiary.html

Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 10/14/14 replied to U5949552
Hi Francine (U5949552), link your FitBit to MyNetDiary so the math is done for you! Here's a link to how to do that: http://www.mynetdiary.com/calorie-counter-fitbit-integration.html#fitbitExerciseExplained

Set your overall activity level with MyNetDiary at sedentary. Your total energy expenditure is captured with FitBit, so don't try to log exercise with MyNetDiary too. Read MyNetDiary's "Daily Analysis" to see where you are at with calories left.

Let me know if you need more assistance.

Best,
Kathy Isacks, MPS, RD, CDE

Archived Ask a Dietitian 4/24/14 - 10/21/14