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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.
For example, a teen girl eating 2,200 calories daily needs 2 cups of fruit and 3 cups of veggies, while a teenage boy consuming 2,800 calories daily should aim for 2.5 cups of fruits and 3.5 cups of veggies, suggest the Dietary Guidelines for Americans 2010.