This holiday season, enjoy grandma’s treats, but don’t forget about balance. The myplate guide shows what to shoot for.
Dark green, like spinach, broccoli, kale, and romaine lettuceBeans and peas, like split peas and pinto beansOther, like celery, iceberg lettuce, green beans, green pepper and onionsYou should eat 2 cups of vegetables each day if you're 9 to 13 years old . How much is a cup? It's the size of a baseball. Also, around 12 baby carrots counts as one cup, and so does a large sweet potato.
One cup is a small container of milk . It's also an 8-ounce container of yogurt, but most yogurt containers are smaller than that. And it's 2 cups of cottage cheese or 2 slices of hard cheese. LearnMost of your dairy choices should be fat-free or low-fat, like fat-free yogurt or low-fat milk. If you pick something that’s not low-fat or fat-free, the calories from fat count toward your empty calories. Most girls shouldn’t eat more than 160 empty calories a day.
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