"Take care of your body; it's the only place you have to live." -Jim Robin
Introduction
Just like with any physical activity, dance requires lots of energy, and thus a healthy diet that will sustain the amount of exercise that you are doing. Especially with ballet, it is very easy to avoid snacking in order to maintain the typical ballerina body, but this can often backfire and leave you exhausted and having a bad class. As long as you snack properly, with healthy foods that will give you energy, you should not have a problem. Make sure your snacks cover all your bases:
- Protein
- Carbohydrates
- Water
Protein
Protein is arguably the most important category of foods that you should cover when planning your snacks for dance class. This is because it provides your body with energy in the long term, unlike sugars which work in the short term. These are some great high protein options that will keep you energized for several hours of dancing:
*Don't overdo it on the nuts, as they typically are high in fat, as well as in protein.
All of these things are easy to pack and eat on-the-go. You only need a handful to keep you going!
- Nuts (especially peanuts, almonds, and walnuts).
*Don't overdo it on the nuts, as they typically are high in fat, as well as in protein.
- Pumpkin seeds
- Edamame
- Cheese (high in calcium too!)
All of these things are easy to pack and eat on-the-go. You only need a handful to keep you going!
Carbohydrates
Carbohydrates are important sources of energy, especially if you need a quick pick-me-up. Try sticking to snacks such as fruit, since they are usually lighter and healthier options than snacks such as crackers. They also provide great vitamins and minerals that crackers can't give you! Try these fruits and other snacks:
*Dried fruits tend to be higher in sugar than their natural counterparts, so eat them in moderation.
- Bananas for potassium (will help avoid muscle cramps)
- Berries (great for antioxidants)
- Oranges/Grapefruits/Tangerines (great to avoid a cold in the winter!)
- Apples
- Smoothies (harder to pack in your bag)
- Granola
- Dried fruits, such as raisins
*Dried fruits tend to be higher in sugar than their natural counterparts, so eat them in moderation.
Things to Avoid
It can be tempting to eat really unhealthy snacks. Of course, it is okay to eat them when you're in a pinch, or just to treat yourself, but in general, these are some popular snack choices you should try to avoid:
- Protein/energy bars. These are so high in sugars that you might as well be eating a cookie.
- Cracker-type snacks
- Candy
- Popcorn, if it is buttered heavily
Easy, On-the-Go Snack Ideas
- Make your own trail mix. Include 1-2 kinds of nuts, some dried fruit, some seeds, and if you like chocolate, throw in some M&Ms or chocolate chips! I like to use almonds, raisins, craisins, chia seeds, and M&Ms. Or try a "dried fruit medley" and put some dried apricots, raisins, and blueberries together along with some walnuts!
- Salted edamame. Just throw it in a baggie or a tupperware and you can munch on it throughout the day!
- Sliced apples/bananas with peanut butter.
- Carrots with hummus.
- Granola, with some dried fruit and nuts added.