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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.
Where the Calories Should Come From. A teenage girl should strive to get her calories from a mix of fruit, vegetables, dairy or other calcium-rich foods, grains and lean protein. The average teenager should eat 2 cups fruit and 2.5 cups vegetables each day. teenager who is still growing rapidly may need more calories than one who has finished growing. A teenage girl should strive to get her calories from a mix of fruit, vegetables, dairy or other calcium-rich foods, grains and lean protein. The average teenager should eat 2 cups fruit and 2.5 cups vegetables each day.