1. Milk for Strong Bones
Dancers need calcium to ensure strong bones. Recommendations are 1,000 to 1,200 mg 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 skim or nonfat milk is the most calorie-efficient choice, providing about 300 mg of calcium per 90 calories. Other great options include an 8-oz. low fat yogurt, (450 mg calcium) or a 1-oz. slice of cheese (150 mg of calcium).
2. Steel Dolls Wrapped in Cotton
Protein is an important part of the dancer's 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 to 70 gm of protein daily, which is easily found in lean meats, fish and poultry, as well as milk, low fat cheese and nuts.
3. Adequate Calories
Eating disorders are common among dancers, so encouraging healthy eating habits is a grand 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 1,800to 2,400 calories daily. 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 water handy. Before each workout consume at least 15 to 20 oz. of water, and 8 to 10 oz. during the activity. Stay hydrated at all times, not only during intense training or performance sessions. Nonfat 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 off with a healthy balanced breakfast such as a nonfat yogurt and a toasted oat bran English muffin, or a bowl of whole grain cereal with nonfat milk. Pack or plan a healthy lunch consisting of vegetables, pasta and lean protein, and end the day with a light dinner such as baked salmon, 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 yogurt or a piece of string cheese with an apple).
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