The Importance of Good Nutrition and Lunchbox Tips For Dancers

Good Nutrition for Dancers

The importance of good nutrition and a healthy relationship with food for young aspiring dancers is often underrated and forgotten due to the hustle and bustle from school to dance and back again, but it is never too late to start! Often young dancers are taking part in classes for hours on end working towards a performance or exam, so what role does food play? Food supports faster improvement, helps build strength, supports recovery, and provides energy, and that’s just to name a few roles! Food supplies our body with energy - carbohydrate, protein, and fat (macronutrients) all have jobs to do, and we can’t function without them. Differing macronutrients provide differing kilojoules. For dancers, prioritising high protein, whole foods to help increase satiety and fullness and provide the energy you need is important. Small amounts of healthy foods regularly is often the key (this may not be the approach for all but is a general recommendation for young dancers exercising >10hr per week or long days). Dancers often think they need to follow a strict diet plan however it is quite the opposite; you should be and need to be eating an abundance of quality food. Think, fruit, vegetables, lean proteins, legumes, nuts, yoghurt, milk.

The Healthy Dance Lunchbox

So, what does this look like? Ideal Eats Dietitian and Ex professional ballerina Emma has a few recommendations to help you pack a healthier lunchbox for your dance days.

Try and include foods from all the food groups. What are the food groups you may ask? The include; Fruit, Vegies, Grains, Meat, & Dairy.

• Include 1-2 pieces of fruit. Try to stick to two pieces per day as increased fruit intake often means decreased vege intake.

• Include several serves of vegetables e.g. a salad, lots of vegetables on your sandwich or wrap plus cut up vegetable sticks with a dip you like.

• Include a few serves of grains in the form of wholemeal bread, wrap, pasta or brown rice.

• Include 1 serve of lean meat in your salad, sandwich or wrap or perhaps take leftovers from the night before e.g. fish, chicken breast, turkey breast, steak.

• Include 1-2 serves of dairy e.g. cheese in a salad or on a sandwich and a yoghurt (be sure to keep cold during the day).

Remember these amounts above are guides for a lunchbox. Be sure to include several snacks and a lunch.

Don’t Forget to:

• pack a substantial lunch. I know it can be hard to have the time at dance to sit and have a big lunch so try to pack a lunch that you know you will want to eat and also have the time to eat. If it includes a few of the food groups (see above) it will be packed with energy and necessary nutrients to keep you going.

• Be sure to have a drink bottle filled with fresh water and continue to drink small amounts throughout your dance classes and aim to have at least 500mL post exercise to avoid getting dehydrated. An aim of minimum 2L per day is a good start.

The Best Snacks for Dancers

I often get asked what are the best snacks for dancers? It really does depend on how long your dance days are, what your personal goals are and at what level of training you are at. However, a few things to consider are; how much added sugar is there, how much protein is there, it is going to fill me up but not make me uncomfortable, is it supplying me with important nutrients including vitamins and minerals I need to recover post exercise. A few snacks I regularly recommend are;

•    Fruit and yoghurt.

•    Nuts, seeds and dried fruit.

• Vegetable sticks and your preferred dip e.g. hummus, avocado.

• A nut butter sandwich.

• Smoothie including a combination of milk, yoghurt, fruit, vege, nuts and seeds.

• Cheese and multigrain crackers.

Get the Right Advice

Emma Burden

Whether or not you dance a few hours a week or are a pre professional dancer - food plays an integral part in your health as a dancer and beyond. It supports growth, development, improvement, immunity, and sustainability. When packing your lunchbox do your best to make healthy choices. Include a substantial lunch and several snack options, choose foods from all the food groups and prioritise high protein, low fat, low added sugar foods. If you have certain nutrition goals, I recommend talking to a qualified dietitian to help support and lead you in your journey with food.

• For a limited time book an appointment with Ideal Eats Dietitian and quote SIDESTAGEDANCER to receive 10% off the initial appointment.

  Call 02 4957 3747 OR 0478 033 411

  Visit www.idealeatsdietetics.com

  Email: emmaidealeatsdietetics@gmail.com