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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.
ADA recommends two to three servings of low-fat milk (or other low-fat dairy food such as cheese and yogurt) each day. âIncluding sources of dairy products in your diet is an easy way to get calcium and high-quality protein,â according to their nutrition page. USDA says three cups a day for people age nine and up.