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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.
Eat 3 servings of daily a day. The USDA recommends this amount if you consume 1600 â 2800 calories per day. 1 serving of dairy is equal to: 1 cup of milk or yogurt.