Every Tuesday, local experts field your questions about your health, your kids' health and related issues.

Today, Elisabetta Politi, nutrition director at the Duke Diet and Fitness Center, answers a question from a mom looking to lose some baby weight.

The question: I'm trying to lose about 25 pounds after giving birth to my daughter a year ago. I'm 35, 5 feet 5 inches and weigh about 155 pounds. I run around after a one-year-old, but that's about the only exercise I get. I hope to start walking every morning in my neighborhood. What is a healthy number of calories for me to eat each day?

The answer: Your caloric requirement is roughly around 1700-1800 calories per day, and will go up to 1900-2000 calories per day if you start walking 30-45 minutes 4 to 5 times per week. I recommend a calorie range of 1200-1400 calories per day for a weight loss of about 1 pound per week. Your rate of weight loss might be more rapid at first, and then slow down after a few weeks.

There are several approaches to eating a low calorie diet. The first one is to distribute the recommended calories among breakfast, lunch and dinner and one or two snacks. For example you can eat about 200-300 calories for breakfast, 400-500 for lunch and 500-600 for dinner. If you prefer to have snacks, lower the calories at meals. The nutrition facts on food labels can help you determine the calories in the foods you will be eating.

Another approach is to focus on positive nutrition changes, such as eating more fruits and vegetables. A recent study showed that recommending people to eat more fruits and vegetables is more effective than recommending smaller portions and less fat. Eating well balanced meals is also important for proper nutrition. For a lower calorie meal without having to count calories, I suggest "to plate your portions." Fill half of your plate with vegetables and fruit, 1/4 with grains (possibly whole grains) and 1/4 with protein (try to choose leaner options).

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