I often discuss the importance of abundance and variety throughout a dancer’s day. Three balanced meals (breakfast, lunch, and dinner) help to build the basic framework for any dancer’s fueling plan, and most often, adding 1, 2, or even 3 snacks to the mix is essential to sustain a dancer’s energy for busier days. However, busy schedules filled with classes and back-to-back rehearsals can make this an impractical goal.
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Meet The TTP RDs-2-B’s!
I am so excited to introduce you to the newest students of the TTP team! Caitlin and Abby are both former dancers turned dietetic majors. Both Caitlin and Abby cannot wait to share their favorite tips and experiences on DanceNutrition.com!
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A Dancer’s Guide to Regular Periods
Periods are a pain… literally. But is it normal for female dancers to have an irregular (or even nonexistent) cycle? No. It might be common, but irregular and/or nonexistent periods can be a sign of a more significant medical issue. There are two types of “missing periods.” The first is a delayed onset of menstruation, […]
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A Dancer’s Guide to A Body Positive Mindset
Our thoughts, emotions, and experiences each play a role in our decision-making. If you’re looking to move closer to a place of self-love, then sign up for my 5 Days To Body Confidence Challenge. You’ll join hundreds of dancers who are making strides towards body acceptance. And last, don’t forget to share your favorite positive affirmations in the comments below!
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Food Rule or Food Choice? There’s A Difference
You’re walking along the aisles of your supermarket and stop upon what seems like an endless supply of bread. Without hesitation, you spot a darker loaf that reads “Made With Whole Grains and Seeds.” You skim the back label and add it to your bag. Within the same minute, you second-guess your choice for a more appealing fluffier “white” loaf but since you’ve read that fiber is “healthy,” you skip it and move on. Was your bread choice the right one? If you’ve ever felt conflicted around your food choices, then it’s time we dissect the reasons behind them.
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A Dancer’s Guide to Pre-Performance Fuel
I often stress the importance of making time in your schedule to sit back, relax, and enjoy the mindful experience of a meal. However, busy days are bound to fill our schedules, especially during the summer intensive season. It’s in these instances when meal planning becomes key to a dancer’s diet. Since intense dance schedules can leave hunger cues unnoticeable, planning meals and snacks is critical for preventing energy dips and appetite surges later in the day.
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Using Nutrition Facts in a Non-Obsessive Way
From pre-performance snacks to post-performance recovery, nutrition education is essential to a dancer’s training. But as I’ve discussed previously, dancers must juggle aspects of performance nutrition and meal planning, both of which can hover the realms of diet culture, with the goal of avoiding restrictive eating habits. To balance the importance of performance nutrition with the fundamentals of a non-diet lifestyle, we must recognize the tenth principle of intuitive eating: “gentle nutrition.”
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From Dancer to Dietitian – The Roadmap
Do you have an interest in nutrition, food, or helping others? Many dancers inquire about the road to becoming an expert in nutrition for dancers. This article will share tips for you to consider if interested in blending your passions for dance and wellness.
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A Dancer’s Guide to Boosting Energy
Dancers are artists. They’re also athletes and as a result, must actively stay ahead of their schedules in order to promote longlasting energy for hours of rehearsals and performances. From what foods you eat to how you eat throughout the day, there are several factors that can impact or impede your energy levels. Let’s discuss a few tips to ensure that you’re building a high-powered performance throughout the day.
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Balancing Food Freedom with Food Intolerances
Since dancers are at a unique risk for falling into restrictive eating styles due to the unequivocal pressures of body aesthetics, it can be tempting to use such a diagnosis as a socially acceptable means to control body weight. But if you have been diagnosed with a food intolerance, food sensitivity, or food allergy, then you’ll want to prevent your restrictions from crossing paths with disordered eating. To do so, here are 3 steps to consider while navigating your diet…
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Not Hungry? Here’s Why
The thought of feeling “not hungry” might seem far-fetched to those familiar with a larger appetite. But hunger varies substantially from person-to-person. Missing hunger cues can happen for a number of reasons, leaving those who are trying to fuel their body confused throughout the day. If you can relate, let’s discuss a few reasons why your hunger might be M.I.A. From there, we can pinpoint a cause and work on a solution.
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How Many Calories Does A Dancer Need?
As a licensed dietitian and a certified coach of Intuitive Eating, calories are an important topic that I love to hate and, well, hate to love. Similar to weight loss, the discussion of calories often comes with its fair share of varying perspectives and beliefs. And because calories are a widely confusing and sometimes misguided topic, I want to cover a few common questions.
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A Dancer’s Guide to Plant-Based Diets
Eating “plant-based” has emerged to be a trending food topic within the past few years. Many choose to omit animal products from their diet because this way of eating is environmentally sustainable and promotes animal welfare. According to the Academy of Nutrition and Dietetics, balanced vegan and vegetarian diets are able to provide health benefits at any life stage; even for athletes.
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A Dancer’s Guide to Battling Bloat
For most, bloating involves a certain level of stomach discomfort that translates into difficult decisions around food. Especially for dancers who spend most of their days moving, bloat can be a major distraction. Certain individuals, such as those with preexisting digestive conditions like irritable bowel syndrome might be more prone to bloating than the general population.
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A Dancer’s Diet | Carbohydrates
Fuel the instrument that has to physically execute your moves: your body. Getting the biggest nutritional bang for your buck (and bite) is the goal during this critical time.
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Can Sugar Fit Into A Dancer’s Diet?
Like the word “fat,” “sugar” gets a bad rep in our society. Technically, sugar is the simplest form of the macronutrient carbohydrates (AKA “carbs”). Carbs are critical for the body, fueling our brain, nervous system, red blood cells, and *most* importantly: petite allegro.
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The Keto Diet: Should Dancers Go Keto?
Dear Rachel, my family has decided to try the keto diet. They’ve lost weight and even feel more energized. What are your thoughts about dancers going keto?
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A Dancer’s Diet: Probiotics
Probiotics are the “good” guys, specifically bacteria and/or yeast, that work to keep the peace among this population microorganisms. Promising research supports the benefits of probiotics, specifically in regards to digestive health, immunity, and even mental health.
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Intermittent Fasting for Dancers
Intermittent fasting is one of the most controversial topics because technically, it doesn’t necessarily mean that you’re restricting calories enough to be in a calorie deficit. If you’re meeting your total nutrition needs during the “allowed” hours, then you can technically fuel your body sufficiently. There are, however, several issues that I’d like you to consider…
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A Dancer’s Diet: How To Meal Prep
It’s an economical option that enables me to boost my family’s intake of veggies, lean proteins, and fibrous whole grains. Now it’s time for you to tackle this trend. Here’s my step-by-step approach to guide you towards your own #mealprep-worthy snapshot.
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