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.