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.
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