This is the second of a two-part series on fitness and nutrition for new mothers. This column is about nutrition and weight loss.

Dr. Jennifer Wider, author of "The New Mom's Survival Guide," says women should gain 25 to 35 pounds during pregnancy. However, the reality is that women are lucky if they put on only 30 pounds, says Erin O'Brien, creator of the exercise DVD "Postnatal Rescue." "You're supposed to consume no more than 300 extra calories per day when pregnant ... that's a banana with peanut butter on it," she adds. Unfortunately many women see pregnancy as a license to eat.

Q. What's the best way to lose weight after giving birth?

A. A recent Harvard School of Public Health study found women most likely to lose those birth pounds walked at least 30 minutes per day, avoided trans fats and watched fewer than two hours of TV daily.

Q. How can I "eat healthy" when I have no time to cook?

A. Dietitian Elizabeth Somer, author of "Nutrition for a Healthy Pregnancy," suggests stocking the kitchen with ready-made quick fixes like baby carrots, sliced oranges and apples, tubs of low-fat yogurt, string cheese and bagged lettuce. In addition, include two fruits or vegetables at every meal and one at every snack.

Q. Do I need more calories and water if I'm breastfeeding?

A. Nursing moms need an extra 200 to 300 calories per day. To stay hydrated, they need two additional quarts of water per day, more if they exercise.

Q. How do I balance weight loss versus milk-production requirements?

A. Somer says the key is doing it gradually, only 2 pounds per month for women who gained the recommended 25 pounds during pregnancy and no more than 1 pound per week for overweight nursing moms who use a combination of diet and exercise rather than strictly cutting calories. Add an extra 5 pounds to your weight goal for the extra tissue you retain while breastfeeding.

Q. How many calories do I burn carrying my child around?

A. About 211 calories per hour (if 155 pounds).

Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.