By Monica Bearden, RD and Shara Aaron, MS, RD, Authors of the Baby Fat Diet: A busy mom’s guide to losing weight and looking fabulous

Dr. Michael Hollick, MD, PhD (means he is both a clinical doctor and a scientist) from the Boston University Medical Center is world-renown for his research in vit D. He not only sees patients but he also conducts research on vitamin D status and health. In his studies, he has found that low levels of vit D may be partly responsible for many of the illnesses we suffer from today.

Aside from bone problems, other health problems such as arthritis, autoimmune disorders, heart disease, unexplained bone and muscle pain as well as certain cancers may be affected by not getting enough vit D. Given our aversion to the sun because of the risk of cancer and the increase use of sunblock, he argues that most people are probably either vit D deficient or insufficient. Here are some recommendations to make sure you are getting enough vit D:

• First, get blood levels checked next time your doctor orders blood work, ask for your 25-hydroxy vitamin D levels to be checked as this is the major circulating form of the vitamin. You want your level to be above 30 ng/ml. (Make sure everyone in your family does the same).
• Next, make sure and allow your legs and arms to receive 10-15 minutes of sunlight a day. Sunblock blocks the vit D producing rays, so do not apply sunblock to your arms and legs until they have been exposed to the sun for 10-15 minutes.
• Take a vit D supplement with 400-1000IU of vit D -- depending on your lab results your doctor may want to increase the amount of your supplement.
• Enough vit D is hard to get from foods alone. Here are some common units of vit D to help you gauge if you're getting enough: 

•    Cod Liver Oil, 1 Tbs: 1,360 IU
•    Salmon, cooked, 3 1/2 oz: 360 IU
•    Mackerel, cooked, 3 1/2 oz: 345 IU
•    Sardines, canned in oil, drained, 3 1/2 oz: 270 IU
•    Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c: 98 IU
•    Margarine, fortified, 1 Tbs: 60 IU
•    Pudding, 1/2 c prepared from mix and made with vitamin D fortified milk: 50 IU
•    Dry cereal, Vitamin D fortified w/10% of the recommended daily value, 3/4 c: 40-50 IU (other cereals may be fortified with more or less vitamin D)
•    Liver, beef, cooked, 3 1/2 oz: 30 IU
•    Egg, 1 whole (vitamin D is present in the yolk): 25 IU

Source: National Institute of Health

For example, one cup of milk supplies half of your daily need (daily needs are 200 IU adults, 400 IU pregnant or lactating). However, we are finding that our daily need may be higher than originally thought. So, although, I do not normally recommend supplements, in this case, a supplement may be necessary -- make sure and talk to your doctor first.

Monica Bearden, RD is a registered dietitian and weight loss expert, helping countless women lose weight.  She teaches groups of pregnant women how to gain the weight in a healthy way and then helps women to lose the baby fat.  After years  of helping people lose weight and keep it off as well as writing numerous  health and wellness articles, Monica Bearden now brings you tried and true  tips for losing the baby fat.  She is also co-owner of NutCom, LLC a nutrition communications company and is a certified fitness instructor.
 

Shara Aaron, MS, RD is a registered dietitian with years of healthy eating and weight loss communication experience.  Starting as a nutrition and health editor for Family Circle magazine and now the nutrition columnist and member of the advisory board for American Baby Magazine, Shara teaches moms how to eat healthfully and feed their families.  Shara has also written for www.Kaboose.com, Parents Magazine and Family Circle and is co-owner of NutCom, LLC, a nutrition communications company.

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