The dairy group includes milk, yogurt, cheese, butter, and fortified soy milk. Choose fat free or low fat dairy products; these small dietary and lifestyle changes cuts saturated fat and calories but doesn’t reduce calcium or other essential nutrients in your diet. Older children, teens, and adults need 3 cups daily, while children 4 to 8 years old need 2½ cups, and children 2 to 3 years old need 2 cups. Track your daily dairy consumption in our easy to use Calorie Counter.