Whether it’s the latest Netflix documentary or simple studio chatter, the controversy about fast food isn’t new for dancers. We’ve heard about the “dangers” of the Western diet— one that is often described as being high in fast and processed food (content warning: triggering diet language) for years. Subsequent health goals often urge consumers to prioritize lesser processed, “whole,” plant-based options.
Does this mean that fast food is off-limits for dancers?
Fast Food Realities
In my work at The Healthy Dancer®, we prioritize nourishment while simultaneously dismantling dancer diet culture. Fast food fits right into this conversation. For many, fast food is the reality of a busy and on-the-go schedule. This is especially true for dancers flying or driving long distances and those staying overnight away from home. Whether on tour, traveling for auditions, or moving through competition season, fast food becomes an easily accessible source of nourishment for an active dancer.
Here’s why fast food is okay for a dancer
Feelings of guilt undermine much of a challenged relationship with food. It’s also one of the most common experiences that dancers face when struggling with either disordered eating or an eating disorder. Since fast food is often deemed “bad” or “unhealthy,” dancers typically avoid the option altogether in hopes of dodging the guilt or, experiencing overwhelming anxiety. It’s an inevitable reaction— especially for those who fear eating food that doesn’t align with supposed health or performance goals.
However, guilt doesn’t belong served alongside your meals— no matter what that meal/snack/dessert is. Skipping an opportunity to eat in fear of ruining health or performance goals can lead to under-fueling and ultimately, injury.
…But the ingredients!!
Fears over processed foods are a common reason why fast food gets a bad rep. I’ve previously discussed these fears and will link a few articles for reference. Even when the most *ultra processed* foods are incorporated into an otherwise balanced diet, any supposed health risk does not outweigh the risks associated with under-fueling or the damage when expericing food guilt.
Eating fast food without guilt
Sure, if you’re eating fried food and options higher in sugar (like sodas) all day, every day, you’re likely to not feel great. Your tummy might hurt, your energy might slump. But this isn’t only the case with fast food. Patterns over time matter, and when possible, including “whole” options throughout your meal plan is beneficial. To a degree, we can think of fast food as “fun” food, and contrary to popular belief, it is possible to eat fast food in a way that leaves you feeling physically well and energized. Relying on tools like The Healthy Dancer® Food Flexibility Algorithm can help, along with techniques like gentle nutrition. Here are two articles to get you started:
Nourishing Finds at McDonald’s
Now that we’ve uncovered why dancers need not fear fast food, it’s time to zero in on specifics. Below are examples of menu items, but note: these lists are not meant to categorize any as superior or inferior. Rather, they’re meant to offer guidance as you build meals that are balanced and supportive.
McDonald’s is one of the most prevalent fast-food restaurants so let’s start there.
- Grilled Chicken Sandwich includes a balance of all three macronutrients— carbs, protein, and fat. Pair with apple slices or a side salad and you’ll boost the fiber content.
- Southwest Grilled Chicken Salad includes grilled chicken, mixed greens, black beans, corn, tomatoes, and poblano peppers, providing a good balance of protein, fiber, and vitamins.
- Fruit and Maple Oatmeal is made with whole grain oats, diced apples, cranberry raisin blend, and a hint of cream, this oatmeal can be a satisfying breakfast option.
- Egg White Delight McMuffin is a sandwich made with egg whites, Canadian bacon, and white cheddar cheese on a whole-grain English muffin, providing a good source of protein and fiber.
- Add a Side Salad to any meal for a refreshing boost of vitamin C and fiber.
- Apple Slices can be enjoyed alongside fries for a dose of fiber and vitamins.
- An Egg McMuffin is balanced, providing protein from the egg and Canadian bacon.
- Happy meals with either chicken nuggets, hamburgers, or cheeseburgers offer energy- and protein-rich meals.
- Fries are carb-rich (hello energy!)
- Pair any meal with milk or chocolate milk for a calcium boost.
Nourishing Finds at Starbucks
Starbucks offers many options that can be great choices, but just a note: they’re typically smaller and more comparable to a snack. Also, Starbucks hardly offers options made with whole eggs. I’ve previously debunked fears against whole eggs so when having an egg-white classic at Starbucks, remember that you’ll need to get fat elsewhere (cheese or whole milk works!).
- “Protein” Boxes include a variety of protein boxes (cheese plates, etc) containing items like hard-boiled eggs, cheese, nuts, fruit, and multigrain bread.
- The Yogurt Parfait is made with Greek yogurt, fresh fruit, and granola.
- The Egg Wrap contains spinach, feta cheese, and tomatoes wrapped in a whole wheat tortilla.
- Sous Vide Egg Bites are made with cottage cheese and roasted red peppers for a protein-packed option.
- Fresh Fruits like bananas, apples, and oranges are typically available for purchase and can be part of a convenient snack.
- Oatmeal is made with whole-grain steel-cut oats and is customizable with toppings like milk, nuts, and brown sugar.
- The Breakfast Sandwich contains turkey bacon, egg whites, and cheese on a whole wheat English muffin.
Nutrition Boosters
Eating fast food shouldn’t translate into an all-or-nothing approach. In multiple ways, balance can be included as part of your meal. The following side items are commonly available at most fast-food establishments. Utilize them not as replacements, but as an additions to boost the nutrient factor of your meal. Here’s a list to keep on hand:
- Milk or chocolate milk
- Green salad
- Apple slices, fruit cup, or fresh fruit
- Oatmeal
- String cheese
- Hummus packs
- Baked potatoes
- Guacamole
Key takeaways: Is fast food okay for dancers?
Travel and touring schedules make fast food a practical option for most dancers. In this instance, The Healthy Dancer® Food Flexibility Algorithm is a helpful tool. Let food accessibility take precedence, t then consider your preferences. From here, utilize basic nutrition principles to support energy and performance. Here’s what I mean: choosing the Happy Meal, a more calorie-dense option (as an example) over a McSalad will be your best bet for energizing a day that is unpredictable in regards to food. Adding the fries will be helpful if your next meal (or snack) is hours away.
But if you have time to digest, know that food will be accessible throughout your day, and have a preference for them, choosing the McSalad or swapping the extra fries with apple slices can boost your intake of fiber and vitamin C.
Avoid that all-or-nothing mindset. Incorporating fun foods with unconditional permission allows you to tune into personal fullness and satisfaction cues. Perhaps adding a starter salad to your Happy Meal, or a cookie to your sub, is what supports you! Bottom line? There is no right or wrong choice, but the choice that works best for you at that moment.
