The other half is to not eat the wrong kinds of food on a haphazard schedule. Dancers use their body as their livelihood, and they rely on their eating habits to keep their body toned, energized, and ready to dance. Breakfast is the most important meal of the day. This is true for the dancers as well. They try to create a breakfast with calories that should be eaten immediately upon waking in the morning.
A typical breakfast could include any of the following: oatmeal, cereal, fruit, egg whites, fruit juice, and whole-grain breads. Besides eating combinations of these healthy foods, they start the day by drinking at least one glass of water. Lunch is not just a quick drive through a fast food restaurant. The typical lunch contains between calories. There are many options for healthy foods for lunch. Some of the more common foods include the following: avocados, carrots, nuts, fruits, green vegetables, low-fat dairy, beans, soy, whole-grain breads, and lean meats.
Dinner is where their diet gets to shine. This meal is typically after a long afternoon rehearsal or before an evening rehearsal. They need to get energy, fuel, and fullness from dinner. This dinner will usually contain calories and provide the bulk of the caloric intake for the day. Dinner items are similar to the lunch menu with the addition of more protein and carbohydrates. Usually it includes a classic green salad followed by a main course of substantial protein with carbohydrates on the side.
Allow adequate digestion time for meals before dancing. A medium sized meal outlined in the chart below requires 3 - 4 hours of digestion time.
Foods with carbohydrates include fruit, vegetables, bread, pasta, potatoes, rice, milk and yogurt. Aim for 5 servings a day of fruit and vegetables to get important vitamins and minerals along with antioxidants that help keep the immune system healthy and minimize the chances of getting run down and sick. Try to include protein at each meal. Aim for 3 - 4 ounces of protein at each meal. Examples include eggs and 6 oz. Consume a variety of healthy fats, in moderation, at each meal to help with satiety, and as a secondary energy source for long training sessions.
Pick nutritionally adequate alternatives if avoiding specific foods. For example, if avoiding milk and dairy products, eat plenty of leafy greens high in calcium, such as collard greens and spinach; and, include high quality protein alternatives, such as soy foods, quinoa, eggs or cheese if avoiding meat products.
Include a well-tolerated snack, such as fruit, crackers or a fruit smoothie 30 minutes to 1 hour before dancing and be sure to drink plenty of water up to 1 hour before dancing to pre-hydrate.
Remember to plan ahead for post-workout and recovery nutrition. The best sources of fat come from monounsaturated and polyunsaturated sources including oils olive, canola, sunflower , nuts almonds, walnuts, macadamia, pecans , avocado, fatty fish salmon, tuna, sardines and olives. Dancers should consume a breakfast adequate in calories that is rich in complex carbohydrates, moderate in protein and low in fat to prepare them for the activity that is to follow.
Although you may not feel inclined to eat that early on in the morning, it is important that you at least eat something to fuel your mind and body. This can be easily overcome by simply tempting our taste buds with a little bit of something. Even drinking a glass of water with squeezed lemon first thing in the morning will awaken the taste buds and get those digestive juices flowing.
It is the most easily broken down for immediate energy. It is important for dancers to consume enough carbohydrate to keep them afloat. Consuming carbohydrate with a little bit of protein is beneficial, as it causes a more slow and sustained release of sugar into the bloodstream.
It also prevents energy spikes and rapid energy crashes from occurring. When a busy schedule makes mealtimes impractical, choose convenient snacks that are balanced among all three macronutrients. Some examples include:. Registered Dietitian Nutritionists RDNs are licensed professionals who will determine your specific needs as a dancer and guide you through sustainable meal planning for your demanding routine.
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