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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.
Teens need 400 units of vitamin D each day. The main dietary source of vitamin D is usually fortified milk, which contains about 100 units per cup. According to Jennifer Hillard at Georgia Health Sciences University, a deficiency in vitamin D can contribute to visceral, or abdominal fat, which can lead to serious health conditions, including diabetes and heart disease.