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Food Basics for Dancers & Parents

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A lot of dancers and parents of dancers come to me for help with food and eating. Among the many questions I get are these:

  • What food, exactly, should I be eating?
  • How much of that should I be eating?
  • Are carbs really bad for me?
  • What kind of fat is “good” fat?
  • How many calories is “too many”?
  • What should my BMI be?
  • Can I ever eat dessert if I want to be a dancer?

Today, I want to focus on the “what” of a dancer’s diet. I use diet in the very relaxed meaning of “foods you eat.” For example, I eat a vegetarian diet or my diet is pretty clean. I don’t use it in a restrictive sense like, I’m on a diet.

So, what you should be eating is whole foods: food in its most natural state.

Obvious examples are fruits and vegetables as you find them in the grocery store or farmer’s market: uncut, uncooked, unseasoned, raw, and as they come out of the ground or from the tree or stalk.

The same goes for animal products: you want fresh, organic (when possible) cuts of meat and fish. Try to buy eggs from grass-fed hens, and dairy that is organic or at least hormone-free.

It gets trickier when we look at grains because so many are refined. Aim for rice in its natural state (not white, but wild, basmati, brown, long grain) and oats that are slow-cook or steel-cut. Oats and rice that are “quick cook” or microwaveable have been refined; whole grains take a while to cook. (But they’re worth it nutritionally as well as taste-wise!)

Now, once you go about cooking the above food, you will, of course, season and alter it to fit your needs and tastes. But in your kitchen,  your whole foods won’t be subjected to any refining processes that will harm them (or you).

Each meal should have (roughly)

  • 50-60% complex carbohydrates: vegetables, leafy greens, whole grains, fruits, etc. Complex carbohydrates are carbs in their natural state.
  • 25-30% protein: beans, legumes, fish, meat, eggs, cottage cheese, etc.
  • 15-25% healthy fats: from foods like avocado, salmon, sardines, nuts and seeds, and olive oil, walnut oil, avocado oil.

Carbs: Simple & Complex

The carbs that people try to eliminate are simple carbs. Simple carbs are carbs that have been refined or altered. Anything with a sugar base – like soda and candy – as well as anything with a flour base – like cakes, breads, croissants, muffins, bagels, crackers- contain simple carbs.

Simple carbs are processed much faster in the body and generally deliver less nutrition than complex carbs. Simply stated, they are “empty calories”- calories that don’t provide your body with the vitamins, minerals, and nutrients your dancing body craves.

Your Plate

Use the above percentages as a guide when looking at your plate: you should have all three of these macronutrients at every meal, and roughly in these quantities. I recommend getting that much into your routine first. Then, after you’ve got it down, start mixing up your choices so that over the course of a week, you have a nice variety of foods. (i.e. Don’t always make chicken your protein or brown rice your grain – vary it.)

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Questions about your particular diet or way of eating? Think you’d like to learn more about how dancers should be eating? Please set up a Discovery Session with me to talk about where we can start!

Grains & Greens Lunch: Meal Plan

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Whole grains* are a staple for many dancers: the complex carbs, fiber and protein combine to give you long-lasting energy. They’re also versatile and can be mixed with all kinds of veggies, greens and beans for a healthy meal.

Today, we’ll combine grains with leafy greens, which is the number one missing food in the American diet. This meal travels well in a Tupperware and is good hot or cold, so I’m putting it in the “lunch” category. Of course, it would also make a yummy dinner…

Recipe: Grains

  • Add a cup (or 2) of rice to a pot of boiling water.
  • Wait for water to boil again, then turn it down to a steady simmer on medium heat and cook until grains are tender.
  • Then strain them in a strainer. (Most grains have cooking directions on the bag/box; if they don’t just google it to double check.)

Recipe: Greens

While the grains are cooking, prepare the greens.

  • Wash and chop the greens (or rip with your hands)
  • For kale and collard greens, add them to a large frying pan that has about 2 cups of boiling water in it. Cover and let cook down for 5 minutes. When greens are still bright green, but reduced, remove from heat and strain.
  • For spinach, add to an inch of boiling water or a bit of olive oil; let wilt. Remove and strain.

**Some suggestions for leafy greens:fresh spinach, kale, collard greens, and Swiss chard. These four are full of calcium, fiber, vitamins and minerals your body needs.

Recipe: Mix

Now you are ready to mix the grains and greens. Keep your proportions 1 part grains to 2 parts greens. Depending on oils and spices, you can make the dish taste any way you like. You’ll not need much oil- just a drizzle. Here are some suggestions:

  • Mediterranean: olive oil, pine nuts (optional), salt and pepper
  • Middle-eastern: sesame oil, sesame seeds (optional), salt and pepper
  • Asian: peanut oil, bit of soy sauce or tamari

And voila! A healthy, hearty meal that will sate your appetite and give back in the form of energy and nutrients. If you prefer more complex tastes, stay tuned for ways to jazz up these simple dishes. However you serve it, this is going to make your body a lot happier than that rice cake you usually eat. I promise.

* Whole grains are grains in their original, unaltered form, like brown rice, farro, or quinoa. Not like white rice or “quick cook” anything.

Breakfast Ideas: Steel Cut Oats

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Breakfast is one of the most important meals of the day for a dancer because it usually happens before your first technique class of the day. Just like you can’t drive a car very far without gas in it, you can’t expect much from your body if it hasn’t been filled with nutrients since the night before.

Finding good breakfast options that give you energy without making you feel sluggish or overly full can be challenging. If you haven’t found what works for you, start experimenting! This is one of my go-to favorites.

Steel Cut Oats

Steel Cut Oats get absorbed slower by the body because the oats have not be refined or heavily processed, like “quick-cook” oatmeal. Slow-absorption foods means longer-lasting energy for you. So, even though steel cut oats take longer to prepare than their quick cook counterparts, I suggest you give them a try.

I like McCann’s and  Bob’s Red Mill, which you can find in any large grocery store. Trader Joe’s carries them as well.

Recipe

  • Boil 4 cups water in a saucepan.
  • Add 1 cup steel cut oats.
  • Bring to a boil.
  • Lower heat and give it a stir.
  • Set timer for 25 minutes.
  • Oats are finished when water is mostly absorbed and oats are a springy, creamy texture.

Add-ins

And here comes the fun part: add-ins to oatmeal can and should be delicious so that you enjoy eating it. Mix and match some of these:

  • Berries: strawberries, blueberries, raspberries, blackberries, etc. If you can’t get them fresh, try Trader Joe’s frozen berries- take out only what you need for each morning. They will thaw when mixed into the hot oats.
  • Nuts: almonds, walnuts
  • Spices: Cinnamon, cloves, nutmeg, cardamom
  • Sweetener: if you need it, try a Tablespoon of maple syrup or honey.

This will make about 3-4 servings. Make it at night and reheat in the mornings for breakfast. What’s easier than that?