How Much is Enough?

Children

Recommended Meat and Alternatives Servings
Children aged 2-3: 1 serving
Children aged 4-8:1 serving
Children aged 9-13: 1-2 servings
(boys and girls)

Young children need nutritious foods, including meat and alternatives, which help them to grow and develop. Canadian beef helps build strong growing bodies - it's naturally rich in iron, protein and Vitamin B₁₂, all muscle-making, brain-boosting nutrients.

Offer tasty and easy-to-eat, nutrient-rich meat and alternatives like:

• Meatballs in tomato sauce
• Peanut butter on banana slices
• Scrambled eggs with whole grain toast
• Mini meatloaves
• Baked beans with a glass of orange juice

Did You know?
A diet low in Vitamin B₁₂ can affect cognitive development in children.^1,2 Canadian beef is one of the richest sources of this brain-building nutrient. Vitamin B₁₂ is found naturally only in meat, poultry, fish, eggs and dairy.

¹ Refsum H et al. Am J Clin Nutri, 2001;74:233-41.
² Louwman MW et al . Am J Clin Nutr, 2000;72:762-9.

Teens

Recommended Meat and Alternatives Servings
Teens aged 14-18
Girls: 2 servings
Boys: 3 servings

Teens need extra iron, zinc and protein to grow and be healthy during this time of rapid development.

Red meat (Canadian beef, lamb) is one of the richest sources of high quality protein and most easily absorbed sources of iron and zinc; adding red meat, to your teens' meals can boost their nutrient intake to support their development.

Want to boost your teen's iron, zinc and protein intake all at once? It's simple; add more nutritious teen-friendly beef meals to your week:

• Steak Salads
• Ground Beef Burritos or Tacos
• Burgers
• Spaghetti and Meatballs

Did you know?
Vegetarian teens that do not eat any meat, fish or poultry need up to 50% more iron and zinc.¹ Consult a registered dietitian, doctor or pediatrician to see if this is a concern for your teen.

For more about iron for teens, download Iron and Teen Girls.

¹ Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium and Zinc. National Academy Press, Washington. 2001

Adults

Recommended Meat and Alternatives Servings
Women aged 19+ 2 servings
Men aged 19+ 3 servings

Meat and alternatives offer a variety of nutrients including protein. Eating protein-rich foods, like lean Canadian beef, at meals and snacks can help you feel full and satisfied–that helps you manage the munchies and eat less. And when you eat less, you usually lose more weight. So, for appetite control, pump up the protein in your day:

• Enjoy an egg for breakfast to help get you through a busy morning
• Pack a roast beef wrap for a delicious lunch that will keep you going
• Top fruit with cottage cheese for a post-workout snack
• Sprinkle almonds on a yogurt for an afternoon pick me up

Did You know?
New research shows that Vitamin D plays a role in reducing risk for disease like multiple sclerosis, type 1 diabetes and certain types of cancer like breast, prostate and colon.^1,2 Not all sources of Vitamin D are the same; the Vitamin D found in Canadian beef is more potent than vitamin D found in plant sources like fortified soy beverage.³

¹ Hollick MF. Am J Clin Nutr 2004;80 (suppl):1678S-88S
² Hollick MF. Am J Clin Nutr 2004;79:362-71.
³ Armas L, et al. J Clin Endocrinol Metab 2004;89:5387–91

Want to more about how to boost iron in your diet? Download Iron and Women.

Pregnant Women

Pregnant women should take special care to meet their nutrient needs. Here are just a few tips to remember:

• During the second and third trimesters, you need a few more calories to support the healthy growth of your baby. But that doesn't mean loading up on your cravings for cookies, ice cream or other sweet indulgences. Make those extra choices count! For most women, that means following Health Canada's recommendations of 2 to 3 more Food Group servings each day.
• Including Meat and Alternatives, like Canadian beef in your diet can support the healthy early development of your baby. Just some of the goodness that Canadian beef delivers for you and your baby:
  • Canadian beef is a naturally rich source of vitamin B₁₂. A mother's vitamin B₁₂ status during pregnancy is important for the healthy early development of her child. Research suggests there may be a link between low Vitamin B₁₂ status and neural tube defects.^1,2
  • Canadian beef boasts an excellent source of zinc that your body can easily absorb. Mom's-to-be need more zinc for healthy growth and birth weight of their baby.³ Maternal intake of zinc-rich animal foods has also been associated with higher attention scores in newborns.⁴

Good To Know:
A registered dietitian can help guide you in choosing a nutritious diet during pregnancy and breastfeeding to help you meet your increased nutrient needs. You can find a dietitian in your area at www.dietitians.ca.

¹ Ray, JG and Blom HJ. QJM 2003;96(4):289-95.
² Groenen PM et al. AM J Obstet Gynecol, 2004; 191(1): 11-17.
³ Yang, YX et al. Biomed Environ Sci 2000; 13(4):280-286.
⁴ Kirksey, A et al. Am J Clin Nutr, 1994; 60:782-792.