Jenna Helwig > Quotes

“PROTEIN one serving: ¼ egg, 2 thin strips of chicken, ½ meatball, 1 ounce fish, or 2 table-spoons purée. Good protein choices include meat, fish, poultry, eggs, tofu, or beans and lentils. grain one serving: ½ cup oatmeal or cooked rice, quinoa, pasta, or couscous; 2 slices baked oatmeal; or ½ slice toast, cut into sticks. fruit or vegetable one serving: 2 pieces, such as 2 slices of soft pear or steamed apple, 2 steamed carrot sticks, ¼ medium avocado, 2 small steamed broccoli florets, or 2 tablespoons purée. dairy one serving: ½ cup (4 ounces) full-fat yogurt; ¾ ounce full-fat cheese, shredded or cut into thin sticks. Cow’s milk is not recommended as a main drink for infants under 12 months. 4 to 6 months FIRST THING IN THE MORNING: Breastmilk on demand or 6–7 ounces formula BREAKFAST: 1–2 tablespoons cereal • 1–2 tablespoons fruit or vegetable MIDMORNING: Breastmilk on demand or 6–7 ounces formula LUNCH: 1–2 tablespoons cereal • 1–2 tablespoons fruit or vegetable OR breastmilk on demand or 6–7 ounces formula”
― Jenna Helwig, Baby-Led Feeding: A Natural Way to Raise Happy, Independent Eaters

“4 to 6 months FIRST THING IN THE MORNING: Breastmilk on demand or 6–7 ounces formula BREAKFAST: 1–2 tablespoons cereal • 1–2 tablespoons fruit or vegetable MIDMORNING: Breastmilk on demand or 6–7 ounces formula LUNCH: 1–2 tablespoons cereal • 1–2 tablespoons fruit or vegetable OR breastmilk on demand or 6–7 ounces formula MIDAFTERNOON: Breastmilk on demand or 6–7 ounces formula DINNER: Breastmilk on demand or 6–7 ounces formula BEFORE BED: Breastmilk on demand or 6–7 ounces formula 6 to 8 months FIRST THING IN THE MORNING: Breastmilk on demand or 6–7 ounces formula BREAKFAST: 2–4 tablespoons cereal, or ½–1 serving grain • 1–2 servings fruit or vegetable MIDMORNING: Breastmilk on demand or 6–7 ounces formula LUNCH: 1–2 servings fruit or vegetable • ½–1 serving grain • breastmilk on demand or 6–7 ounces formula MIDAFTERNOON: Breastmilk on demand or 6–7 ounces formula or 1 serving dairy DINNER: ½–1 serving protein • 1–2 servings fruit or vegetable • ½–1 serving grain BEFORE BED: Breastmilk on demand or 6–7 ounces formula 8 to 10 months FIRST THING IN THE MORNING: Breastmilk on demand or 6 ounces formula BREAKFAST: 4–6 tablespoons cereal or 1–2 servings grain • 1–2 servings fruit or vegetable MIDMORNING: Breastmilk on demand or 6 ounces formula LUNCH: 1–2 servings protein • 1–2 servings fruit or vegetable • 1 serving grain • 1 serving dairy • breastmilk on demand or 6 ounces formula MIDAFTERNOON: 1–2 servings fruit or vegetable • 1 serving grain or 1 serving dairy DINNER: 1–2 servings protein • 1–2 servings fruit or vegetable • 1 serving grain BEFORE BED: Breastmilk on demand or 6 ounces formula 10 to 12 months FIRST THING IN THE MORNING: Breastmilk on demand or 6 ounces formula BREAKFAST: 4–6 tablespoons cereal or 1–2 servings grain • 2 servings fruit or vegetable MIDMORNING: 1 serving dairy and 1 serving fruit or vegetable LUNCH: 1–2 servings protein • 1–2 servings fruit or vegetable • 1 serving grain • breastmilk on demand or 6 ounces formula MIDAFTERNOON: 1–2 servings fruit or vegetable • 1 serving grain or 1 serving dairy DINNER: 1–2 servings protein • 1–2 servings fruit or vegetable • 1 serving grain BEFORE BED: Breastmilk on demand or 6 ounces formula”
― Jenna Helwig, Baby-Led Feeding: A Natural Way to Raise Happy, Independent Eaters

“Kimchi and Pineapple Fried Rice Makes 4 servings Store-bought baked tofu is a terrific shortcut in place of pressing and baking your own. Either plain or teriyaki varieties work well here. If you want to veg this up more, add a cup of sliced cabbage before the rice. 2 tablespoons canola or other neutral oil 4 cups cold cooked rice 1 cup chopped kimchi 7 ounces baked tofu, cut into 1 × ½-inch slabs 3 tablespoons soy sauce or tamari 1 cup chopped pineapple (small pieces) ¾ cup chopped cashews Dress It Up Chopped cilantro, chopped scallions 1. Heat the oil in a very large nonstick or cast-iron pan or wok over medium-high heat. Add the rice and cook, stirring frequently, until beginning to crisp up, about 3 minutes. 2. Add the kimchi and tofu; stir and cook for 1 minute. Add the soy sauce; stir and cook for another minute. Stir in the pineapple and cashews and cook until warmed through. Serve topped with the cilantro and/or scallions, if using. Make It Meaty Omit the oil and cook 4 slices of bacon (or 4 ounces finely chopped pancetta) in the pan in step 1. Transfer the bacon to a paper towel–lined plate. Cook the rice in the bacon fat, then crumble the bacon and stir it in with the pineapple in step 2. Or, if you’re serving both vegetarians and meat eaters, prepare the recipe as directed and cook the bacon or pancetta in a separate pan. Top the omnivores’ portions with the meat.”
― Jenna Helwig, Bare Minimum Dinners: Recipes and Strategies for Doing Less in the Kitchen

“Recommended Daily Amounts for Babies Iron (11mg) • Breakfast cereal, fortified with 100% DV for iron, 1 serving (check the label for serving size)—18mg • Tofu, raw, regular, ¼ cup—3.3mg • Lentils, boiled and drained, ½ cup—3mg • Beef, cooked, 3 ounces—7mg • Chicken, cooked, 3 ounces—1mg • Raisins, seedless, ¼ cup—1mg • Egg, 1 large—0.6mg • Broccoli, boiled and drained, ½ cup—1mg Zinc (3mg) • Beef, cooked, 3 ounces—2mg • Breakfast cereal, fortified with 25% DV for zinc, ¾ cup serving—3.8mg • Pork chop, cooked, 3 ounces—2.9mg • Chicken, dark meat, cooked, 3 ounces—2.4mg • Chickpeas, cooked, ½ cup—1.3mg • Egg, 1 large—0.6mg • Green peas, frozen, cooked, ½ cup—0.5mg • Peanut butter, 1 tablespoon—5g Omega-3 DHA (100–150mg) OR ALA (300–500mg) • Salmon, wild, cooked, 1 ounce—235mg DHA • DHA-enriched eggs, 1—up to 150mg DHA • Sardines, canned in oil, drained, 1 ounce—144mg DHA • Tuna, light, canned in water, drained, 1 ounce—63mg DHA • Cod, cooked, 1 ounce—42mg DHA • Fortified milk, 8 ounces—16mg DHA • Flaxseeds, ground, 1 teaspoon—570mg ALA • Kale, cooked, ½ cup—67mg ALA Vitamin D (400IU) • Salmon, wild, cooked, 1 ounce—149IU • Orange juice, fortified with vitamin D, 1 cup—137IU • Milk, vitamin D-fortified, 1 cup—115–124IU • Soy milk, fortified with vitamin D, 1 cup—100IU • Yogurt, fortified with 20% DV for vitamin D—80IU • Tuna, canned in water, drained, 1 ounce—51IU • Egg, 1 large (vitamin D is found in yolk)—41IU • Breakfast cereal, fortified with 10% DV for vitamin D, 1 cup—40IU Total fat (30g) • Breastmilk, 8 ounces—11g • Full-fat cheddar cheese, 1 ounce—9g • Full-fat yogurt, 8 ounces—8g •Peanut butter, 1 tablespoon—8g • Avocado, ¼—6g • Olive oil, 1 teaspoon—4.5g • Egg, boiled, 1 large—5g • Butter, 1 teaspoon—4g Nutrient amounts in specific foods are approximate.”
― Jenna Helwig, Baby-Led Feeding: A Natural Way to Raise Happy, Independent Eaters

“700mg”
― Jenna Helwig, Baby-Led Feeding: A Natural Way to Raise Happy, Independent Eaters

“Miso Avocado Toast with Fried Eggs You’ll never want avocado toast without a miso boost again. 4 large slices bread, toasted 1 tablespoon olive oil, plus more for drizzling the toasts 2 avocados, pitted and peeled 2 tablespoons lemon juice 2 tablespoons white miso 4 large eggs ¼ teaspoon kosher salt Dress It Up Sambal oelek or sriracha 1. Drizzle the toasts with olive oil and place on 4 plates. 2. Scoop the avocados into a medium bowl. Add the lemon juice and miso. Mash the avocado with a fork, making sure the miso is mixed in well. Spread on the toasts. 3. Heat the olive oil in a large nonstick pan over medium heat. Crack the eggs into the pan. Cover the pan and cook until the egg whites are just set, 3 to 4 minutes. Transfer 1 egg onto each avocado toast and sprinkle with the salt. Serve with sambal oelek or sriracha, if using.”
― Jenna Helwig, Bare Minimum Dinners: Recipes and Strategies for Doing Less in the Kitchen