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The U.S. Department of Agriculture recommends children ages 9 and older and adults consume at least 3 cups from the dairy group each day. Active teenagers with high calorie requirements of 3,000 calories or more may require 4 cups from the dairy group each day.
Two cups of dairy a day are adequate for a young child. (For example, 1 cup is a cup of milk or yogurt, or 1 1/2 ounces of hard cheese.) For more information, see our guides to feeding your toddler or preschooler. Boost your child's fiber intake. Give her plenty of whole grains, fruits, and vegetables. Offer apricots, plums, peas, beans, broccoli and, of course, prunes. If she doesn't like the taste of prunes, try adding prune juice to her milk: Just 1 ounce of prune juice in half a cup of milk is very effective.