For dancers, the benefits of a well-stocked pantry are vast. It eases meal prep when long hours in the studio often mean less time in the kitchen. It helps with eating on a budget and offers a simple solution to boosting the nutrient density of your meals. So what pantry staples should every dancer stock?
This blog post will uncover essential pantry staples for dancers to ensure a balanced and nourishing meal plan. The best part? Each is shelf-stable, making it a budget-friendly and convenient addition to meals or snacks.
10+ Pantry Staples for Dancers
#1: Whole Grains
Whole grains like brown rice, quinoa, oats, rice, and whole wheat pasta are rich in complex carbohydrates, providing sustained energy for long rehearsals and performances. These options can be prepped and added alongside most dishes, including soups and salads. They also contain fiber and essential nutrients like B vitamins, iron, and magnesium to support metabolism. Quinoa is a great alternative for dancers with gluten intolerance or Celiac disease.
Optimize your plate: Whether a pre-portioned Oatmeal Cup or homemade jarred overnight oats, this on-the-go breakfast is easy to prepare. Add milk and a dollop of nut butter, spice it up with fruit, cinnamon, and brown sugar.
#2: Legumes
Beans, lentils, and chickpeas are excellent plant-based proteins. In just a ½ cup serving, you’ll boost your intake of potassium, folate, fiber, and iron. Since dried legumes can be time-consuming to prep, pre-cooked canned or bagged legumes are a great alternative. Once rinsed and drained, toss them into salads, soups, and stir-fries. This will offer a steady pace of fuel for your longer and more strenuous dance days.
Optimize your plate: Dry roasted edamame is a fiber-filled protein that makes a perfect snack addition. Originally soybeans, these snacks are packed with calcium and iron, two essential minerals for bone and blood health.
#3: Nuts and Seeds
Almonds, walnuts, cashews, chia, and flax (to name a few) are packed with heart-healthy fats and protein. They make convenient snacks on their own or as part of a dish. Add them to smoothies, yogurt, or oatmeal for an extra nutritional boost. One serving offers up to 2.5 grams of omega-3 fatty acids, reducing inflammation from strenuous exercise (like dancing!)
Optimize your plate: A nut-filled trail mix is perfect for mid-day snacking or topping on yogurt, fruit, salads, and oatmeal. For premade varieties, choose a nut mix with a variety of nuts and seeds to attain a broader spectrum of nutrients.
#4: Nut (or Seed) Butter
Peanut butter, almond butter, and other types of nut butter are versatile pantry staples that provide a quick source of protein (key for muscle recovery and fullness) and fat (essential for hormonal health and satisfaction). Spread on whole grain toast, pair with pretzels, mix into sauces, or use as a dip for fruits and vegetables.
#5: Canned Fish
The American Heart Association recommends eating two servings of fish, particularly fatty fish, per week. Tuna, salmon, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties and support joint health. Canned fish is convenient for adding protein to salads, sandwiches, or pasta dishes.
Optimize your plate: Albacore tuna is one type of fatty fish suitable for weekly consumption because of the abundant omega-3 fatty acids and lower Mercury amount.
#6: Canned Tomatoes
Canned tomatoes are a convenient and versatile pantry staple for sauces, soups, and stews. They are rich in vitamins, minerals, and antioxidants like lycopene. As a bonus, tomatoes are rich in vitamin C. Not only does vitamin C help to support immunity, but when paired with iron-rich foods, will increase absorption for plant-based dancers.
#7: Olives and Olive Oil
This may be an acquired taste, but olives are a great snack for dancers. The added salt is particularly beneficial to replace lost electrolytes on hot and humid days. Olive oil is another versatile addition to keep on hand. It can be used for cooking, salad dressings, or drizzling over roasted vegetables. Olive oil, a heart-healthy monounsaturated fat, helps to reduce inflammation and improve cardiovascular health.
#8: Herbs and Spices
Stocking your pantry with a variety of herbs and spices is a simple way to add flavor and complexity to your favorite meals. Fresh or dried herbs like basil, parsley, and cilantro can enhance the taste of soups, sauces, and marinades, while spices like cinnamon, turmeric, and ginger offer flavor for desserts, teas, and drinks.
#9: Dried and Dehydrated Fruit
Raisins, dehydrated berries, bananas, and apples are energizing additions to help with an afternoon slump. They can also be blended into smoothies, added to yogurt, or enjoyed as a topping for oatmeal or pancakes. Freeze-drying fruit makes it the perfect addition to your homemade trail mix. These fruits also prove helpful in a trail mix— pair them with your favorite nuts, pretzels, pumpkin seeds, and chocolate chips.
Optimize your plate: Pitted and dried dates are shelf-stable and can be mixed into a trail mix or blended with oats, nut butter, flax, and shredded coconut to make a delicious and nutritious bite-sized treat. They’re soft, chewy, and caramel-tasting, making them a sweet addition to smoothies and baked goods.
#10: Chocolate
Convenient, packable, and sweet, chocolate offers a punch of flavor alongside a jolt of energy. A bonus? Chocolate is high in flavanols, improving blood flow, and blood pressure. Adding chocolate to your day can also promote satiety!
#11: Jerky
Whether beef, turkey, or chicken, jerky sticks are a shelf-stable and protein-rich option to incorporate into a meal when refrigeration isn’t available to store deli-style turkey. Some brands may prioritize preservative-free ingredients.
#12: Apple Sauce
Squeezable pouches are especially helpful during rehearsals. Applesauce is a great energy booster, and when paired alongside an otherwise balanced meal or snack, will support more sustained blood sugar.
