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I am currently nursing twins, my appetite has been crazy to the point where I am now weighing more than I did after the babies were born, how can I keep up with my calorie intake to nurse the babies but still eat food that are healthy?

Wow, congratulations on twins! It’s wonderful that you are taking steps to make sure you are eating a healthy diet while nursing them.

It is important that you eat enough to keep your milk supply up, but your energy needs are just a little higher than before pregnancy. Milk production can decrease in mothers if intake is suboptimal, and breast milk will reflect the nutrient diet of the maternal diet. Getting enough fluid (drink mostly water!) and adequate rest is also very important.

I can't lose weight no matter what I do. I'm exercising and currently reducing my portions but still gaining weight. What might be the cause and what can I do about it to start losing weight?

It sounds like you are working very hard to lose weight, and you feel frustrated by the results. Many people are in the same boat! Unfortunately, it is difficult to answer your question without getting more information. But in general, eating within the amount of calories your body needs to lose weight is a great start. Click here to learn more about calories for weight loss. Also, beware of drinking your calories, which can really add up.

Hello, I am an adult male age 58 in good health. Need to lose weight. Need to know how much daily protein I need, and what sources other than red meat, chicken and turkey I can get it from. Thanks.

How much protein you need depends on a few things – your weight and any health issues. You stated you are in “good health” so for most healthy people they need about .8g of protein per kilogram (kg) of body weight.  To convert your weight from pounds (lbs) to kg divided the number of pounds you are by a factor of 2.2.

Example: 200 lbs/2.2 = approx. 91 kg. 

I have recently been diagnosed with type 2 diabetes, high cholesterol, high blood pressure, and hyperlipedemia. Can you suggest a healthy diet for 1 day, and how many calories per day?

I'm glad you found EatFresh.org and are taking the first steps to improving your health! While it's difficult to recommend a specific diet for you over the Internet, I can recommend some key points that would be important for you to follow given your diagnoses.

Hello, I am 24 years old, 5' 6.5" and weigh 193 lbs. I do strength training for 45 minutes 3 days a week and cardio for one hour 2 days a week. How many calories should I be eating in order to lose weight?

Kudos to you for being active!  When determining calories for weight loss there are several factors that need to be taken into account including age, current weight, current height, gender, and level of physical activity. You have supplied me with all the information except your gender. Men and women burn calories differently and without knowing your gender it becomes difficult to give the correct answer.

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