Royal Oak Chiefs: Chief News
Monday, August 11Please read these nutritional tips from the Chiefs medic...........
Please follow these guidelines to keep your player or cheerleader in peak performance (health) throughout the season.
Fluid Intake
The recommended (by the Surgeon General) daily water intake for youth football andcheerleaders is 64oz. Non-carbonate, non-caffeine and non-sugar drinks are ok substitutes, but most of the fluid intake should be water.
Daily Grain Intake Recommendations
- 1 piece of bread
- ½ cup of oatmeal or cooked non-sugar cereal
- 1/2-1 cup of rice or pasta
- 1 cup of cold low sugar or non-sugar cereal
6-8 year old= 4-5 oz each day
9-14 year old= 5-6 oz per day
Vegetable and Fruit Intake Recommendations
Green and orange vegetables are a great resource, but any vegetable is better than none. Any fruit is good, but one banana a day is a great resource
6-8 year old= 1-2 cups per day
9-14 year old= 2 cups per day
Meats, Beans, Fish and Nuts
These type of foods are a great resource of iron which helps with energy
- 1-2 oz of meat or chicken
- 1-2 oz of fish
- no more than 1-2 eggs a day
- 1-2 tablespoons of Peanut Butter (watch for allergic reactions)
- 1 small hand full of nuts
- ½ cup of beans
6-8 year old= 3-4 oz per day
9-14 year old= 5 oz per day.
Please stay away from fast foods during the football and cheerleader season. This type of food will not help with the athlete’s performance.
Colin A. Houston - Royla Oak Chiefs Medic