Dietitian Jess

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Dietitian Jess Hello & Welcome! I’m Jess Hofstede, a Registered Dietitian (RD) based in Edmonton, Alberta, and the founder of Registered Dietitian Jess.

I’m so happy you’re here! Jess Hofstede, RD
Registered Dietitian

Hello & Welcome! I’m passionate about evidence-based nutrition, delicious and simple recipes, and easy ways to add more nutritional value to your meals.​​​​

A few recent meals I’ve served my 10-month-old 👶🏼🥣Baby meals don’t have to be fancy or complicated! Most of what I serve...
10/14/2026

A few recent meals I’ve served my 10-month-old 👶🏼🥣

Baby meals don’t have to be fancy or complicated! Most of what I serve is just a combination of foods we already have at home, with a mix of:

🥦 Veggies & fruit
🍗 Protein & iron-rich foods
🥑 Healthy fats
🍞 Grains & other carbohydrates

Some meals are more “put together” than others, and that’s okay! What matters is offering a variety of foods and giving your baby opportunities to explore different flavours, textures and nutrients.

And remember, your baby doesn’t need a perfect plate at every meal. ❤️

Save this for some baby meal inspiration!

09/29/2026

🌮 Easy Crockpot Taco Shredded Pork!

This is one of my favourite “I don’t really feel like cooking” dinners 😂

I took a chunk of pork loin from one of those big Costco loins, tossed it in the Crockpot on HIGH for about 6 hours, and let it do its thing.

Once it was cooked, it literally fell apart 🙌 I added taco seasoning, mixed it all together, and that’s it!

Now you’ve got tender, flavourful shredded pork ready for tacos 🌮 Add your favourite toppings and dinner is DONE.

09/25/2026

🥚🥜 Introducing Peanut & Egg

Continuing our starting solids series! 👶🥄

Here are two simple ways to introduce peanut and egg using a baby-led weaning approach:

🥜 Peanut: Thin smooth peanut butter with breast milk/formula or water, then spread a small amount onto an appropriate food. Never give peanut butter by the spoonful—it’s too sticky.

🥚 Egg: Cook thoroughly in a frying pan, break the yolk so it forms a thin layer, then cut into strips that baby can easily pick up.

⚠️ Reactions don’t always happen the first time. Continue offering tolerated allergens regularly. When introducing a new allergen, do so when baby is awake and you can observe them for about 2 hours.

More on baby-led weaning, textures and safe food preparation coming soon! 🤍

If your baby has severe eczema, an existing food allergy, or other risk factors, speak with your healthcare provider about introducing allergens.

09/24/2026

🥚🥜 What comes after iron-rich first foods?

Once your baby has started solids, it’s time to start thinking about common food allergens!

There are 9 major food allergens:

🥛 Milk
🥚 Egg
🥜 Peanut
🌰 Tree nuts
🌾 Wheat
🫘 Soy
🐟 Fish
🦐 Crustaceans/shellfish
🌱 Sesame

Egg and peanut are two of the more common food allergens in young children, so they’re important ones to introduce early.

When introducing a new allergen:

✨ Offer it in a safe, age-appropriate form.
✨ Introduce one new allergen at a time.
✨ Choose a time when baby is awake & you can closely observe them for about 2 hours.
✨ If tolerated, continue offering the allergen regularly to help maintain tolerance.

And remember: peanut butter by the spoonful is NOT safe for babies! Thin peanut butter with water, breast milk/formula, or mix it into oatmeal or yogurt (after introducing dairy).

Starting solids can feel overwhelming, but it doesn’t have to be complicated! 🤍 Save this reel for when you’re ready to introduce allergens and share it with another parent who might find it helpful!

This post is for general education and is not a substitute for individualized medical advice. If your baby has severe eczema, an existing food allergy, or other risk factors for food allergy, speak with your healthcare provider about allergen introduction.

Starting solids can feel like a BIG milestone — and with so much information out there, it can be hard to know where to ...
09/22/2026

Starting solids can feel like a BIG milestone — and with so much information out there, it can be hard to know where to start! 🥄👶

A few things to keep in mind when introducing your baby to solids:

🩸 Prioritize iron-rich foods from the start. Around 6 months, babies’ iron stores begin to decrease, making iron an important nutrient to focus on.

🥜 Introduce common allergens early and continue offering them regularly once introduced. There’s no need to wait until your baby has tried every other food first!

🤱 Keep breast milk or formula as usual. Breast milk or formula continues to be an important source of nutrition throughout the first year.

And remember — first foods don’t have to be complicated! Think variety, different flavours and textures, and lots of opportunities to explore. Your baby may love a food one day and throw it on the floor the next… and that’s okay! 😂

Save this post for when you’re getting ready to start solids, and send it to a parent who might find it helpful! 🤍

This post provides general nutrition information and is not a substitute for individualized medical advice. If your baby has a known food allergy, severe eczema, or other medical concerns, speak with your healthcare provider about introducing allergens.

✨ Hi everyone — I know it’s been a little quieter on this page, so I wanted to give a quick life update. Back in mid-Dec...
02/17/2026

✨ Hi everyone — I know it’s been a little quieter on this page, so I wanted to give a quick life update. Back in mid-December, I welcomed my baby into the world, and the past couple of months have been all about adjusting to new mom life. It’s been full of love, growth, and so many new beautiful moments. 💛

As I navigate this new chapter, I’m slowly finding my rhythm again. I’ll be easing back into posting nutrition content, recipes, and education — just at a pace that feels manageable for me and my little one.

Thank you for being here, for your patience, and for supporting this space. I’m excited to reconnect and share more with you soon. 💛✨

10/16/2025

Shepherds Pie - Quick & Easy Thanksgiving Leftovers Recipe

Nothing says comfort food like a cozy Shepherd’s Pie 🥧✨

This version uses shredded chicken or turkey for an easy, protein-packed twist — perfect for using up leftovers! It’s hearty, nourishing, and exactly what you need on a chilly fall evening 🍂

Save this one for your next weeknight dinner! 👩‍🍳

Ingredients:
• 1 onion, chopped
• 1 bag of frozen mixed vegetables (carrots, peas & corn mix)
• Spices: thyme, rosemary, sage, garlic, pepper & salt — add as your heart desires
• 4 cups shredded chicken or turkey
• 2 cups gravy
• 2 cups chicken soup broth (use less if your gravy is runny — mine was very thick!)
• Mashed potatoes
• Shredded cheese

Directions:
1. Preheat oven to 400°F (200°C).
2. In a pot, add onion, frozen veggies, shredded chicken, and spices.
3. Cook for about 5 minutes, then add gravy and chicken soup broth. Let simmer for 5–10 minutes to thicken.
4. Add the chicken, gravy, and veggie mix to a 9x13 baking dish.
5. Top with mashed potatoes and cover with tin foil.
6. Bake for 15 minutes, then remove foil, add shredded cheese, and bake for another 5 minutes.
7. Serve warm and enjoy your cozy comfort meal! 😋

09/12/2025

How much aspartame is actually safe? 🤔

In this video (Part 2), I break down the acceptable daily intake (ADI) of aspartame:
👉 Up to 40 mg/kg of body weight per day (that’s way more than most people consume!).
💡 For my body weight, that works out to about 24 cans of Pepsi Zero in a single day — which shows how high the safety margin actually is.

There are, however, 2 groups who should avoid aspartame:
1️⃣ Individuals under 18 – since we don’t yet fully know how sugar substitutes may impact growth and development.
2️⃣ Individuals living with PKU (phenylketonuria) – because aspartame contains phenylalanine, which can’t be properly metabolized and may cause harm.

At the end of the day, whether you choose to consume aspartame or not—it’s YOUR choice. ✅

If you found this helpful, please like, share, and follow .jess for more evidence-based nutrition info! 💡

And if you have any further nutrition questions or concerns about aspartame or any artificial sweetener, please don’t hesitate to reach out! 💬



09/04/2025

Aspartame is a food additive, also known as a type of sweetener—and it brings up lots of questions and concerns. 🍬 It’s also one of the most studied additives out there! In this video (Part 1), I break down:
• What aspartame is
• Where it’s commonly found
• What it means when something is labeled a “carcinogen”

Want to understand how the IARC (International Agency for Research on Cancer, part of the WHO) categorizes cancer hazards? Check out their infographic on Group 1, 2A, 2B, and 3 classifications here: iarc.who.int/infographics/iarc-monographs-classification (iarc.who.int)

Stay tuned for Part 2, where I’ll unpack how much aspartame is considered safe, acceptable daily intake (ADI), and what toxicity really means—based on body weight and scientific thresholds.

Follow .jess so you don’t miss the next episode! 💡

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