DANCERS’ DIET Good nutrition should be a goal for every dancer. The body performs at its best when filled with the proper fuel. Dancing requires energy, so dancers must consume enough calories to keep up with the physical demands. A dancers diet should consist of a balance of carbohydrates, proteins, fats, vitamins, minerals and adequate fluids. Carbohydrates: Carbohydrates (starches) should compose about 50- 60% of a dancers diet. Carbs are found in foods such as cereals – ragi, corn, wheat and rice. Whole meal is nutritious and best. Organic is even better if you can access it and afford it. Jaivik- a couple of stops away from the studio, stocks excellent food that has little chemicals in it. Whole grain and affordable. Other options- Pasta, breads and potatoes. Proteins: Proteins are important for building and repairing muscles. Proteins should comprise about ₁-15% of a dancers diet. Good sources of protein include lean meats, poultry, beans, legumes (peas) , tofu, paneer and eggs. Fats: Many dancers worry about gaining weight, and therefore strictly limit fat intake. However a diet too low in fat can impair performance and may cause serious health consequences for the dancer. A dancers diet should be composed of about 20-30% fat. Aim to eat foods low in saturated fats such as avocadoes, nuts and seafood. Vitamins and Minerals: Vitamins and minerals play important roles in the body, such as energy production and cell formation. To obtain all important vitamins and minerals, dancers should eat at least 5 servings of fresh fruits and vegetables per day and choose whole grain breads and cereals. A multivitamin is suggested for those who do not consume an adequate variety of nutritious foods. Fluids: Water is required to regulate body temperature, maintain circulation, maintain salt and electrolyte balance (calcium, sodium and potassium) and for removal of wastes. Fluids are lost through sweat created by the body’s unique cooling system. Because it is possible to lose large amounts of water before becoming thirsty, dancers should remember to drink small amounts of fluids before, during and after workouts. If your class is during that ‘inbetween meal’ time and you are a little hungry- have an energy snack such as fresh fruit, raw veg sticks, yoghurt, or a wholemeal sandwich. Don’t grab a chocolate bar or something loaded with refined sugar as it can leave you with the reverse affect. Your energy level will rise quite quickly leaving you feeling lethargic and tired. These sweet, sugar packed snacks can also cause stomach cramps in some people. Do not skip a meal, especially breakfast. We need this fuel to add to the fire and to contribute to your energy bank account. I am sure you would have heard many a times that breakfast is the most important meal of the day. Some ideas of healthy energy meals for your day: BREAKFAST Stock up your energy bank account before you start making energy withdrawals. Some suggestions are: Unsugared cereal or muesli with skim milk or semi skim milk. Porridge or oatmeal helps you start your day with a good dose of calcium. Wholemeal toast or bread, keep the topping to low fat and low sugar. If you like to drink sweetened fruit juices, try diluting them to reduce sugar content. You don’t have to avoid tea or coffee, but cut down a little if you are having more than a few cups a day. Options for breakfast: Muesli, idli, cereal with dried fruits and nuts, oats, ragi roti, banana. LUNCH A baked potato with cottage cheese, tuna or baked beans, these are nutritious and low in fat. A wholemeal sandwich with fillings such as low fat cheese, ham, tuna, chicken or egg will provide plenty of protein. Add some salad but avoid mayonnaise. In India flat breads (chappatis and rotis) with a side dish of vegetables. Rice, dal, yoghurt and salad is another option. Options for lunch: Pasta salad, roti and veg, rice and lentil (kichdi), ragi roti (breakfast/ lunch), aloo poha, veg pulav. DINNER A salad based on low fat cheese, egg, meat or fish. Pasta is a good option, try and make your own sauce rather than buying commercial products which are often high in fat and sugar. Grilled meats and fish combined with a selection of steamed vegetables, including potatoes or combined with rice and pasta. Steaming your vegetables helps retain all those vital nutrients. Don’t steam them too long as they lose vitamins, eat them crispy instead. Healthy Eating for Dancers. 1. Milk for strong Bones Dancers need calcium to ensure strong bones. Recommendations are 1000 to 1200mg calcium daily. Calcium is found in dairy products, so choosing 3 to 4 servings daily will provide what you need. An 8-oz. glass of skimmed or non-fat milk is the most efficient choice, providing about 300mg of calcium per 90 calories. Other great options include an 8-oz. low fat yoghurt, (450mg calcium) or a 1-oz. slice of cheese (150mg of calcium). Source: cheese, eggs, milk, lean meat such as chicken. 2. Protein Protein is an important part of the dancers diet. Hard-core practice leads to tiny tears in muscle tissue that require daily repair, and if protein is not ingested, the body will resort to lean muscle tissue to supply it. Adequate dietary protein spares muscle and insures healthy muscle growth and repair. Most dancers probably need about 60-70 gm of protein daily, which is easily found in lean meats, fish and poultry, as well as milk, low fat cheese and nuts. Source: lentils, eggs, soya, vegetables, fruits. en.wikipedia.org/wiki/Lentil (Rice and lentil called as kichdi in India also provides adequate protein). 3. Adequate Calories. Eating disorders are common among dancers, so encouraging healthy eating habits is a good idea. If calories and protein are not adequate, the intense energy needs of workouts will not be met, thereby encouraging the body to break down muscle mass and weaken bones. Most dancers will need at least 1800 to 2400 calories per day. Eating 3 meals a day with 2 small, healthy snacks should ensure adequate energy. Include low fat foods from all food groups with plenty of fruits and vegetables and adequate protein. Carbohydrates are any athlete’s prime fuel, so be sure to include complex carbohydrates such as brown rice, pasta and vegetables into your diet. If you suspect you have disordered eating tendencies, see a professional. 4. Hydrate Hydration is important to any athlete, so keep your water bottle handy. Before each workout consume at least 15 to 20 oz. of water, and 8 to 10 oz. during activity. Stay hydrated at all times, not only during intense training or performance sessions. Non-fat milk can provide needed fluid as well. 5. Handy snacks for your busy schedule. Busy schedules demand quick and easy nutrition options. Try to start the day with a healthy balanced breakfast such as non-fat yoghurt and toasted oat bran or a bowl of whole grain cereal with non-fat milk. Pack or plan a healthy lunch consisting of vegetables, pasta and lean protein, and end the day with a light dinner such as rice and fresh vegetables. Have high protein sports bars available during the day for any missed meals, and consider a midday snack of protein and carbohydrate (such as yoghurt or a piece of string cheese with an apple). Options for your 15minute breaks: Snacks: cereal bars, yoghurt (curd), sprout salad, dried fruits, nuts, bananas, apple/ fruit salad, lion dates, milk with date syrup, a sandwich. Eating healthy before and after your dancing classes will increase your stamina, performance and well being during your dance lessons and practice times. Take care.
Posted on: Sun, 29 Sep 2013 07:59:09 +0000
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