Learning how to build a supportive eating routine is a tenet of The Healthy Dancer® — a key player in their physical, mental, and emotional well-being. In my work as a dietitian for dancers, we prioritize balanced meals to ensure adequate fueling patterns. Alongside this is aiming for a variety of foods. But what does food variety look like?
Despite a varied diet being associated with better health outcomes, many dancers struggle to access a variety of foods each day. Time constraints, financial limitations, and even disordered eating are common reasons. In this article, we’ll explore the importance of food variety for dancers, along with practical solutions for how to eat a more varied meal plan.
A varied diet can be challenging for dancers
The three most common barriers to variety at mealtimes are time, money, and restrictive eating patterns. Buying in bulk is a common suggestion to help reduce food costs. Eating the same foods day after day takes the guesswork out of mealtimes— for dancers struggling in their relationship with food, this offers routine and comfort.
The benefits of a varied diet
Aiming for food variety will support the complexities of a dancer’s training. Here’s why.
#1: It promotes nutrient diversity
Different foods contain distinct nutrients. Eating a variety ensures that you’re accessing a broad spectrum of vitamins, minerals, proteins, and other essential compounds necessary for both health and performance. For example, a colorful array of fruits and vegetables —whether fresh, frozen, or canned— offers countless immune-boosting nutrients like beta carotene and vitamin C. Dairy and dairy-free alternatives are rich in protein, vitamin D, and calcium. Legumes (nuts, beans, and seeds) offer zinc, along with protein and fiber. The list goes on.
#2: It offers mealtime balance
Variety helps to achieve balance— particularly among the macronutrients (carbohydrates, protein, and fat). Not only does this help in preventing nutritional deficiencies, but also, incorporating a range of foods sustains energy levels throughout the day, preventing energy crashes and fatigue.
#3: It supports digestive health
A diverse diet supports a healthy gut microbiome. Different foods contain various types of fiber, including soluble and insoluble fibers. As previously discussed, fiber is the indigestible part of plant foods (fruits, vegetables, whole grains, and legumes). Fiber resists digestion, adding bulk to digestive waste (💩) and helping to ease elimination (🚽) all in support of of regular bowel habits. Some fibers are eventually fermented, contributing to the production of byproducts that nourish the gut microbiome. The more diverse your diet, the more your gut microbiome with flourish with nourishment.
#4: It encourages a positive food relationship
Eating a variety of foods makes meals more enjoyable and prevents monotony. Becoming overly reliant on specific foods makes it challenging to veer from what is comfortable— worsening inflexible eating patterns (AKA pickiness). If your struggle to eat a varied diet is coming from food fears and food rules, then it’s likely restrictive food thoughts are preventing you from building a more supportive relationship with food.
How can dancers aim for more food variety?
Variety at meal and snack times takes a structured approach— one that identifies potential barriers and ultimately, challenges inflexibility and pickiness. Working with a dietitian is always encouraged, especially if restrictive food thoughts are preventing you from regularly trying new foods. To get started, consider these actionable tips for increasing the variety in your current meal plan.
#1: Reduce the barriers
Identifying times at which food variety can be prioritized is a good start— not all eating opportunities will be the time to prioritize variety. Quick snacks and packable meals might play on repeat if your schedule is tight and if you’re buying in bulk. Leave these as is, but consider mixing things up with additional ingredients. Toss cooked, frozen veggies alongside packable meals for a budget-friendly option. Pair a variety of dried fruits and nuts with trail mix. Here are additional ways to get a variety of foods on a budget.
If you’re trying new foods, then you’ll want to prioritize opportunities for mindful eating— times that don’t feel rushed or on the go. In these instances, you’ll be better equipped to break food rules, a common reason why dancers struggle wih food variety. And to ease mealtime stress, try to not get hung up needing to constantly change specific foods. Instead, focus on the broad picture— choosing multiple items from the different food groups:
- Grains and grain-based foods (bread, pasta, rice, crackers)
- Fruits (a rainbow of colors)
- Vegetables (a rainbow of colors)
- Protein-rich foods (eggs, meat, poultry, nuts, seeds, beans)
- Dairy (or dairy-free alternatives)
- Fats (oils, butter, avocado, nuts, seeds)
#2: Slow and steady
Make small changes to familiar favorites. Modify dishes that feel comfortable— add new ingredients or prepare them in a slightly different way. This eases the transition to new flavors and textures. You can also incorporate small amounts of new or less-favored foods into familiar meals. This gradually exposes you to new foods without feeling overwhelmed. For example, if raisins aren’t a preference, try adding a small handful to your favorite granola, trail mix, cereal, or yogurt bowl. Gradually increasing the ratio of unfamiliar to familiar items can make this transition smoother.
#3: Be persistent, not forceful
Recognize that when it comes to food variety, progress may be gradual. Patience and persistence are key. Offering options will help to empower oneself in mealtime decisions, allowing for a sense of control, and potentially more success with trying new foods. If these steps feel out of reach, start with moments of food exploration. Rather than pressuring oneself to eat new foods, try simply interacting with them through touch, smell, and sight before tasting. This can desensitize you to what feels unfamiliar in both texture and appearance. Cooking and meal prep can be helpful in this step— allowing for hands-on involvement to spark interest and curiosity about different ingredients. Click here to start with a handful of new dancer-friendly recipes.
