Healthy Bites!

How to be a Healthy Dancer: Small, Periodic Meals

Rather than being overly concerned about weight, dancers should eat smaller meals throughout the day. This will help to keep carbohydrates in a dancer's stystem, to act as fuel for the multiple classes and performances they have each day. In general, dancers should eat six small meals per day. A small meal can consist of a protein milkshake, nuts, or a turkey sandwich.

Things like protein shakes, a toasted bagel, or an electrolyte-rich drink like Gatorade will provide good fats and proteins for energy before a performance. A banana will also make a good snack or small meal before or during a show, since bananas are rich in potassium, which helps to prevent cramping.

White bread, white rice, and sugary junk foods break down very quickly. Eating these items is almost like eating plain sugar, with the immediate sugar rush and later crash. In fifteen minutes, the dancer will be hungry yet again. Better sources of carbohydrates are brown rice or whole grain bread, which will stay in the system for a few hours, continuously feeding energy to the dancer's body. A good breakfast includes whole grain toast, peanut butter, and honey.