Browsing Category:

Food & Nutrition

  • Food & Nutrition

    Feeding Your Baby 6 to 12 Months

    Food to Offer 6 to 7 Months 7 to 9 Months 9 to 12 Months
    Breastfeeding On-Demand On-Demand On-Demand
    or Iron-Fortified
    Infant Formula End of 6th Mo.: 30-36 oz. End of 8th Mo.: 25-32 oz. End of 10th Mo.: 24-28 oz.
    End of 7th Mo.: 28-34 oz. End of 9th Mo.: 26-30 oz. End of 12th Mo.: 22-26 oz.
    Iron Fortified Cereal 1/4-1/3 cup rice cereal 1/4-1/3 cup rice cereal 1/4-1/3 cup rice cereal
    twice a day. once a day. once a day.
    Wait until 7 months to
    start a high protein or
    mixed cereal.
    Vegetables 1 Stage 1 jar or 1/2 Stage 2 1/2 to 1 Stage 2 jar 1/4 to 1/3 cup
     jar strained or 1/4 cup or 1/4 cup well-cooked, mashed
    well-cooked, pureed well-cooked, pureed or chopped vegetables
    vegetables once or vegetables twice a day
    twice a day. twice a day.
    Fruits 1 Stage 1 jar or 1/2 Stage 2 1/2 to 1 Stage 2 jar 1/4 to 1/3 cup
    strained or 1/4 cup mashed or 1/4 cup mashed chopped, soft fruit
    banana once or twice a day fruit twice a day twice a day
    Meat & other 1/4 to 1/3 Stage 2 1/8 to 1/4 cup small,
    Protein Foods strained meat or poultry tender pieces of chicken
    or 1/8 cooked egg yolk turkey, beef or pork,
    mashed dried beans opr cottage cheese, yogurt,
    tofu cooked dried beans or tofu
    Juice 1 to 2 oz.juice from a cup 1 to 2 oz from a cuop once
    (wait until 12 months to or twice a day
    offer citrus juices such as
    orange or grapefruit

    Babies need to learn how each food tastes. Offer a variety of plain vegetables and fruits. Give sips of water from a small, plastic cup. Gradually, begin to use the cup at each meal.

    Add strained meats. Babies do not each much meat. This is normal. Try cooked egg yolks, mashed dried beans or tofu. Gradually, offer more table foods and less strained foods. Let your baby learn to feed themselves. Be patient. All babies make a mess when they eat.

    Start using the cup at each meal to offer 1 to 2 oz of water, formula or juice. If your baby is on formula, decrease the amount offered in the bottle by the amount taken from the cup at mealtime. At one year, your baby should be off the bottle and eating mostly table foods. Too much food can overwhelm babies and toddlers. Offer small amounts.

  • Bariatrics, Basics, Blog, Cancer, Diabetes, Food & Nutrition, Get Healthy!, Healthy Living, Wellness

    Meal Plan – Batch Cooking

    Batch cooking ideas!
    Designate a day ~ make it a family event

    Prepare large quantities of individual foods for the purpose of using them in different ways throughout the week. This saves time spent cooking during the week.

    Examples of batch cooking:
    Prepare large batches quinoa or rice, roast a large tray of vegetables, tofu, or meat at the start of the week to use for salads, stir-fries, scrambles, or grain bowls.

    Use your freezer. Cooking certain foods or meals in large batches and freezing them for later is a great way to save time, reduce waste, and stretch your food budget.

    You can freeze simple staples like broth, fresh bread, and tomato sauce, or for entire meals, such as lasagna, soup, enchiladas, and breakfast burritos.

    Pre-portion your meals into individual containers is an excellent meal prep strategy, especially if you’re trying to watch portions.

    Pre-portion made easy:
    Prepare a large meal that contains at least 4–6 servings. Portion each serving into an individual container and store them in the refrigerator or freezer. When you’re ready, simply reheat and eat.

  • Blog, Food & Nutrition, Get Healthy!, Healthy Living, Wellness

    Grocery Shopping Tips: Part 2

    STAY-IN-PLACE. – SHOPPING TIPS part 2

    Now is a great time to “take inventory” of your shopping habits.  As we try to maintain a social distancing policy and stay healthy!

    Staying Safe – Grocery Shopping 

    • Make a list and organize it by area/region of the grocery store.
      • Make it easy to check things off as you walk from one section/aisle to another.
      • Time is of the essence. Get in and get out of the store as quickly as possible to reduce exposure.
    • Bring your own sanitizer or wipes to either quickly wipe down a cart or sanitize your hands before and after touching the handles.
    • At each trip to the grocery store plan to stock your kitchen for 2 weeks at a time.
    • Take note of things you already have in your kitchen (especially things that will go bad or expire soon) and research ways to incorporate them into recipes, meals, and snacks within the next few weeks.
      • DON’T start from scratch when it comes to stocking your fridge and pantry. Use up the food you already have before spending money on items that you don’t really need.
    • Make sure you actually like and know how to cook with the items you are buying.
      • DON’T buy items just because your neighbors are if you aren’t sure how to prepare them. Likewise, you don’t have to learn to like beans just because you found the last can on the shelf and assumed that you needed it in your pantry.
    • Think about how you can use ingredients in multiple recipes, and also how likely you are to eat or reuse leftovers.
    • If buying a bulk, such as a amount of frozen broccoli, plan for multiple ways to incorporate all that broccoli into your diet. This may include several different preparation methods, and a variety of recipes that include broccoli with different toppings, seasonings, and sauces.