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HealthPromoting Tips
from MyPyramid
for Kids
BEEF TORTILLA
PIZZA
KALEIDOSCOPE
BEEF KABOBS
Every Color Every Day
The colors orange, green, red,
yellow, blue and purple represent
the five different food groups
plus oils. Remember to eat foods
from all food groups every day.
The Dietary Guidelines for Americans and MyPyramid
for Kids reinforce the importance for children
to get more nutrients from the foods
they eat.
Choose Healthier
Foods From Each Group
Why are the colored stripes wider
at the bottom of the pyramid?
Every food group has foods that
you should eat more often than others;
these foods are at the bottom of the pyramid.
Total preparation and cooking time: 30 minutes
Be Physically Active Every Day
The person climbing the stairs reminds you to do something active every day,
like running, walking the dog, playing, swimming, biking, or climbing lots
of stairs.
Eat Right Tips From All Five Food Groups
• Make half your grains whole. Choose whole grain foods like
oatmeal and brown rice more often.
• Vary your veggies. Enjoy dark green and orange vegetables like
spinach and sweet potatoes.
• Focus on fruits. Eat them at meals and snack time but go easy
on the juice.
• Get your calcium-rich foods. To build strong bones, choose
lowfat and fat-free milk products.
• Go lean with protein. Choose proteins like lean beef and pork,
skinless chicken and turkey, fish, beans and nuts.
Adapted from MyPyramid for Kids, U.S. Department of Agriculture, Center for Nutrition Policy and Promotion.
1
1
1
1
4
1
1
1
1/4
Total preparation and cooking time: 40 to 45 minutes
Marinating time: 30 minutes to 2 hours
pound ground beef (95% lean)
medium onion, chopped
teaspoon salt
teaspoon dried oregano leaves, crushed
flour tortillas (10” diameter)
Vegetable oil
medium tomato, seeded, chopped
tablespoon thinly sliced fresh basil leaves
cup shredded mozzarella cheese
cup grated Parmesan cheese
1
1
1
16
1. Heat oven to 400°F. Brown ground beef with onion in large nonstick skillet
over medium heat 8 to 10 minutes or until beef is not pink, breaking beef
up into small crumbles. Pour off drippings; season with salt and oregano.
2. Lightly brush tortillas with oil. Place on 2 ungreased large baking sheets.
Bake in 400°F oven 3 minutes. Spoon beef mixture evenly on tortillas; top
with tomato. Sprinkle with basil, then with cheeses. Bake 12 to 14 minutes
or until tortillas are lightly browned and cheeses are melted.
Makes 4 servings
Nutrition information per serving: 517 calories; 19g fat (9g saturated fat); 95mg cholesterol;
1,339mg sodium; 43g carbohydrate; 3.1g fiber; 41g protein; 8.8mg niacin; 0.5mg vitamin B6; 3.0mcg vitamin B12;
5.6mg iron; 40.0mcg selenium; 7.5mg zinc.
Visit www.BeefItsWhatsForDinner.com
for more recipes, nutrition information and cooking tips.
Visit www.zip4tweens.com
for games, recipes and nutrition tips designed specifically for kids.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium,
iron and zinc.
Serving Suggestion: Serve with mixed-greens salad with prepared Italian dressing.
pound boneless beef top sirloin steak, cut 1” thick
medium red bell pepper, cut into 1” pieces
medium zucchini, cut lengthwise in half, then crosswise into
1” pieces
canned pineapple chunks, drained
Salt and pepper
Uncooked quick-cooking brown rice
Marinade:
3 large cloves garlic, minced
2 tablespoons sesame seeds
2 tablespoons fresh lime juice
2 tablespoons honey
2 tablespoons soy sauce
1. Combine marinade ingredients in a small bowl. Remove and reserve
1/4 cup in a microwave-safe measuring cup to use later. Place beef steak
and remaining marinade in food-safe plastic bag; turn steak to coat.
Close bag securely and marinate in refrigerator 30 minutes to 2 hours.
2. Remove steak from marinade; discard marinade. Alternately thread beef,
bell pepper, zucchini and pineapple evenly onto eight 10” metal skewers.
3. Place the kabobs on a grid over medium-hot, ash-covered coals. Grill,
uncovered, 8 to 10 minutes for medium rare to medium doneness,
turning occasionally. Season with salt and pepper, as desired.
4. Meanwhile prepare rice according to microwave package directions.
5. Place the reserved marinade in the microwave. Microwave on HIGH 30
to 60 seconds or until hot and just beginning to bubble; stir after heated.
6. Serve the kabobs over the rice. Drizzle with the heated marinade.
Makes 4 servings
Cook’s Tip: To determine the temperature of the coals, cautiously hold palm of hand above coals at cooking height.
Count the number of seconds before the heat forces you to pull it away: 4 seconds for medium-hot coals.
Funded by
Cattlemen’s Beef Board
© 2005, Cattlemen’s Beef Board and National Cattlemen’s Beef Association
USDA does not endorse any products, services, or organizations.
NUTRIENT-RICH
MEALS
PACK A PUNCH
FOR CHILDREN
Produced by
National Cattlemen’s Beef Association
17-610 120550
Nutrition information per serving: 352 calories; 7g fat (2g saturated fat); 49mg cholesterol;
294mg sodium; 40g carbohydrate; 3.4g fiber; 31g protein; 9.5mg niacin; 0.8mg vitamin B6; 1.5mcg vitamin B12;
2.8mg iron; 31.1mcg selenium; 5.3mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium
and zinc; and a good source of fiber and iron.
This meal illustrates how children can easily enjoy great taste while
benefiting from the nutrient richness of each of the five food groups.
It provides 2 ounces of whole grains, 1-1/2 cups of vegetables, 1/2 cup
of fruit, 1-1/3 cups of milk and cheese, and 3 ounces from the meat and
beans group.
See inside for how much is needed from each food group daily.
Why Beef
IS Important
IN the Diets
of Children
Milk:
Aim for 3 cups a day to get
enough calcium and potassium
to help build strong bones
and teeth.
One cup = 1 cup milk;
1-1/2 ounces cheese or
1 cup yogurt.
In addition to its great taste, lean beef is an excellent or good
source of nine essential nutrients important to the development
of healthy brains and bodies in children.
Many children are not meeting their daily needs for these nutrients.
The government has set an estimated average requirement (EAR) for
each nutrient that meets the needs of half of all healthy people in the
specific age and gender group.
19%
19%
19%
19%
Phosphorus
One ounce = one ounce meat,
poultry, fish; 1/4 cup cooked
dry beans; 1 egg or
1 tbsp peanut butter.
• A report found that 84 percent of children studied,
who had Attention Deficit Hyperactivity Disorder (ADHD),
also had abnormal iron stores. In addition, they found
the children with the lowest iron stores had the most
severe ADHD symptoms.
40%
40%
52%
52%
Riboflavin
112%
112%
Vitamin B12
Grains:
Strive for six 1-ounce servings of
grains a day (with at least three
ounces from whole grains) to
provide daily energy.
One ounce = 1 slice of whole
grain bread; 1/2 cup cooked
pasta, rice or cereal or 1 cup of
ready-to-eat cereal.
Fruits and Vegetables:
1-1/2 cups of fruit and
2-1/2 cups of vegetables
will provide the fiber, vitamins A
and C, and antioxidants needed
for good health.
One cup = 1 cup juice;
2 cups leafy salad greens or
1 cup cut-up raw or cooked
fruits or vegetables.
149%
149%
Vitamin B6
30%
27%
37%
37%
Niacin
31%
28%
38%
28%
0%
Meal recommendations are based on an 1,800-calorie diet and recommended MyPyramid daily amounts
50%
• Among healthy, school-aged children, increasing zinc
intake has been demonstrated to improve cognitive
performance, visual memory and word recognition tasks,
reasoning, psychomotor function and attention skills.
60%
23%
Iron
11%
12%
26%
29%
Zinc
100%
On average, a three-ounce serving of lean beef contributes 50%
of needed protein.
47%
12%
77%
68%
82%
82%
Zinc
ZINC: Beef is the number one food source of zinc.
A 1.5-ounce serving of lean beef provides 131% of the
EAR for 1-3 year olds and 72% of the EAR for 4-8 year olds.
Percentage of Children NOT Meeting Needs for Zinc and Iron.
32%
33%
45%
43%
Iron
• Iron is the most common nutritional deficiency in the
country, according to the Centers for Disease Control,
and sixty percent of girls ages 12-19 are not meeting the
Recommended Dietary Allowance for iron each day.
• Young women with mild iron deficiencies have more
trouble thinking and remembering than those with
adequate iron levels. In one study, anemic women
had trouble on tests of mental performance,
and the more anemic a woman was, the longer
it took her to complete the tasks.
Females 14-18
Males 14-18
Females 9-13
Males 9-13
40%
40%
52%
52%
IRON: Beef is the third most abundant food source
of iron, behind fortified cereals and breads, and the
number one source of easily absorbed iron. A 1.5-ounce
serving of beef provides 42% of the EAR for 1-3 year olds and
31% of the EAR for 4-8 year olds.
• Research shows that iron deficiencies may affect
learning abilities in school-aged children, especially
the ability to understand math problems.
Percent Contribution of a Three-Ounce Serving
of Lean Beef to the EAR for Children 9-18.
Selenium
Meat and Beans:
5 ounces of protein foods
will provide the protein, zinc,
iron and B-vitamins needed
to build and repair muscle,
fuel activity and help your
brain function.
Research
Highlights
0%
150%
20%
40%
Females 12-19
Females 6-11
Males 12-19
Males 6-11
60%
80%
100%
Source: Updated Analysis of the 1994-96, 1998 Continuing Survey of Food Intake by Individuals (CSFII),
Final Report prepared by Bermudez Consultenos International, August 2002.