求翻译！

时下的青少年生活非常忙碌，经常忘记去照顾自己的饮食和做运动。事实是，健康的饮食，加以有规律的运动是保持身体健康的唯一途径。
在你十来岁时，给予你的身体所需的热量是非常重要的。十来岁的女孩每天需要大约2200卡路里，而男孩则需要更多— 医生建议，十来岁的男孩每天需要大约2800卡路里。有50％的卡路里应来自大米、面包、蔬菜和水果。你还需要喝大量的水，每天6至8杯水。喝足够的水会改善你的肌肤，令你的头发健康。
运动可以有助于保养容颜，令你感觉良好，身体健康。专家建议，青少年应该勤做运动，每周5次，每次花至少30分钟。当你运动，你的身体会产生一些物质让你感到轻松，甚至可以帮助你在晚上睡觉更好，让你学习时更专注！

~~~~~~纯人手翻译，欢迎采纳~~~~~~

原文如下：
Teenagers live very busy lives now and often forget to think about their diets and exercise. The truth is, healthy eating along with regular exercise is the only way to keep fit.
During your teenage years, it is important to give your body the energy that it needs. Teenage girls need about 2,200 calories a day while boys need a bit more — doctors suggest 2,800 for teenage boys. 50% of your calories should come from rice, bread, vegetables and fruit. You also need to drink a lot of water, 6 to 8 glasses a day. Drinking enough water will improve your skin and give you healthy hair.
Exercise is something that can help to make you look good, feel good and be healthy. Experts suggest that teenagers should spend at least 30 minutes exercising, five times a week. When you exercise, your body produces something that makes you feel relaxed. It can even help you sleep better at night and let you pay more attention when you study!

大意就是呼吁现在的青少年合理膳食，加强锻炼，增强体质。

我有个方法可以把这文章全部都翻译来