1. + ADOLESCENTS Paulina Canseco Ana Karen Orea Michelle Baker Ana Cris Lozano

2. + NUTRITIONAL DAILY REQUIREMENTS The daily calories that adolescents need approximately are: Teenagers need a lot of minerals, vitamins and calories because they’re still growing so they need to be on a healthy balanced diet and this should include: - At least five portions of a variety fruit and vegetables every day. - Meals based on starchy foods (potatoes, bread, pasta and rice). - Milk and dairy products. - Protein (meat, fish, eggs, beans and lentis). AGEBOYSGIRLS 142629 kcal2342 kcal 152820 kcal2390 kcal 162964 kcal2414 kcal 173083 kcal2462 kcal 183155 kcal2462 kcal

3. + NUTRITIONAL DAILY REQUIREMENTS  Teenagers shouldn’t fill up on too many sugary or fatty foods, such as crisps, sweets, cakes, biscuits, and sugary drinks. These foods are high in calories but contain few nutrients and this is not helpful because in a long term, this could became a huge problem or even diseases.

4. + RECOMMENDATIONS Aerobic exercise:  Find the right time of the day to exercise.  Exercise with friends so that it is more fun and entertaining.  Enter a class or a team of some sport.  If going out for exercising is difficult, teens can also practice aerobic exercise at home by buying the right equipment.  Exercise at least 60 minutes per day.  Don’t over exercise. Anaerobic exercise:  Anaerobic workouts should be done 2 or 3 times per week.  Target heart rate and measure it constantly while anaerobic exercise.  Moderate the intensity of the workouts so that they don’t overpass the limits.

5. + QUANTITY OF SLEEP HOURS PER DAY Teens need about 8 to 10 hours of sleep each night to function best. One study found that only 15% reported sleeping 8 ½ hours on school nights.

6. + REFERENCES: National Sleep Foundation. Teens and Sleep. sleepfoundation.org https://sleepfoundation.org/sleep- topics/teens-and-sleephttps://sleepfoundation.org/sleep- topics/teens-and-sleep Recommended Exercise & Heart Rate for Teenagers. (n.d.). Retrieved March 07, 2016, from http://healthyliving.azcentral.com/recommended-exercise- heart-rate-teenagers-20206.html http://healthyliving.azcentral.com/recommended-exercise- heart-rate-teenagers-20206.html Aerobic Exercise for Teenagers. (n.d.). Retrieved March 07, 2016, from http://teens.webmd.com/aerobic-exercise-for- teenshttp://teens.webmd.com/aerobic-exercise-for- teens