Nutrition

For busy dancers, frozen foods might just be the saving grace of a post-performance recovery meal. But from a nutrition perspective, these can be hit or miss with higher-than-recommended sodium counts and questionable ingredients. We can, however, consider a few helpful tips to turn frozen meals into a nourishing option.

From digestive regularity and immunity to satiety and sustained energy, fiber is surely a buzz-worthy topic worth learning about. And between busy schedules and constant physical exertion, dancers need fiber to regulate energy levels, maintain satiation, and encourage a moving digestive system. Since fiber is an essential component of a dancer’s diet, let’s discuss why and how you can assure that your fiber needs are met.

While a regular individual needs about 7 – 9 hours of sleep each night, a dancer who is actively training and performing should aim for more to optimize recovery.

Dancers are especially vulnerable to the development of disordered eating and eating disorders. It’s essential that they seek qualified advice for appropriate nutrition intervention and prevention. With an abundance of information flooding our media feeds, it’s difficult to decipher truth from trends in regards to dance nutrition, dancer health, and dancer wellness. Dancers are not just artists, they’re also athletes. Therefore, trusting credentialed professionals, such as Registered Dietitian Nutritionists, helps to maximize a dancer’s strength and endurance in a way that promotes sustainable habits without the risk for injury and burnout.

Though “tips for gaining weight” is probably not the most searched question on Google, for a handful of dancers, weight gain is a necessary step towards a stronger and injury-free performance. Let’s discuss my favorite tips for a healthy weight gain!

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.

Serious question: do you call it but-SHETTA or bru-SKETTA? I’ve been making this recipe for my family since that trip in 2012 and now I’m sharing it you. So many elements come together: the tang from ripe summer tomatoes, the crunch from a rustic baguette, the spice from fresh garlic, and of course, the aromatic but subtle hint of sweetness from fresh basil. There are a few secrets that I’ve learned since, which sets this recipe apart from your standard bruschetta.

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.

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…

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.

Are you eating enough as a dancer? There are many signs to help answer this question. Calories are a widely confusing and sometimes misguided topic, and this article will clarify everything you need to know about dancers and eating enough as a dancer.