According to the American College of Sports Medicine in "The Female Athlete Triad," dancers are at a high risk of developing eating disorders, as dancing, particularly ballet dancing, places a high priority on maintaining a lean, thin appearance. For a healthy diet, dancers should plan nutritious meals that are rich in carbohydrates, protein, calcium and vitamins to keep the body energized and less prone to injuries.
Nutrition Basics
The United States of Department of Agriculture's Food Guide Pyramid offers guidelines for healthy eating, which include consuming a variety of foods that fall into several categories: carbohydrates, vegetables, fruits, dairy, and meat and beans. The pyramid can be personalized to offer serving suggestions for your individual sex, body type and activity level. The USDA recommends that at least half of your grain consumption be of whole grains, as whole grains have more nutrients than refined, processed grains.
Carbohydrates
The University Ballet of Chicago recommends that dancers eat plenty of carbohydrates, as carbs are the body's main source of energy. Healthy carbohydrates include whole wheat breads, whole wheat pasta, brown rice, whole wheat tortillas and starchy vegetables such as potatoes. The university advises eating protein with carbohydrates, maintaining a carbohydrates to protein ratio of four to one. Carbohydrates will keep you energized during workouts, speed up recovery after workouts and prevent fatigue.
Protein
Protein helps helps build and repair muscles and stimulates brain activity. According to the University Ballet of Chicago, eating carbohydrates can cause rises and dips in blood sugar levels, and protein helps stabilize the levels, keeping energy at a constant. Healthy sources of protein include lean meats, beans, tofu, low-fat yogurt, fish, eggs, poultry, peanut butter and nuts.
Healthy Fats
Not all fat is bad fat. According the Harvard School of Public Health, bad fats include saturated and trans fats and good fats include monounsaturated and polyunsaturated fats. Bad fats are found mostly in foods from animals and processed foods such as fast food or prepackaged snacks. Unsaturated fats, on the other hand, are found mainly in plant sources and fish. Saturated and trans fats have been linked with high cholesterol and heart disease, and unsaturated fats lower cholesterol and facilitate basic bodily functions. University Chicago Ballet advises dancers to include healthy fats in their diets for optimal performance.
Vitamins and Minerals
Fruits and vegetables are vital for dancers' bodies to be able to function smoothly. Eat a variety of colors, as different pigments offer different nutrients. Green vegetables are rich in calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, for instance, and orange vegetables are full of beta carotene, folate and vitamin C. Each nutrient offers its own benefits. Vitamin C, for example, boosts the immune system, which can help dancers stay healthy, and iron offers energy by helping oxygen travel through the blood stream.
Calcium
Calcium is essential for the development and maintenance of healthy bones, which can help prevent dance injuries and speed up recovery time if you sustain a bone injury. Calcium-rich foods include dark green vegetables, milk, yogurt, fortified breakfast cereals, cheese, dried beans and legumes. When consuming dairy products, choose low-fat versions because regular cheeses and milk tend to be high in saturated fat.
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