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Maybe you’ve struggled with food or your weight and you’re just interested in more guidance one way or another.
Dancers tend to enjoy guidelines and something to follow. That’s what technique is all about after all. So here are some food rules to support you in making the best choices possible when it comes to food and fueling your body.
Your body is unique. Therefore, no single food plan or “rule” is going to work for everyone. You have to become an expert on your body. That requires thought, research and maybe outside support or intervention.
The dancers I’ve worked with, who have found the greatest level of balance with food, realized that they had to listen to their bodies. Not restrict. Not count calories. But commit to being open to change. Just because a particular eating style (Paleo, Vegan, Vegetarian) is working for you now, doesn’t mean you won’t need to switch it up at some point in the future.
Stay flexible and open
It should make you feel good and energize you and propel your dancing forward. However, it should also be enjoyable. If you’re eating a salad for lunch every day because you think you should but you’re hating every bite, you haven’t found the best way of fueling yourself yet.
People often ask me about cheat days. My response is: I don’t have them - and that’s what I work with dancers to establish as well. When you’re fully enjoying healthy food you don’t feel the need to cheat.
Keep in mind that might mean you’re including healthier versions of your favorite desserts every single day. It’s hard to feel deprived when you’re eating dessert every day.
Ask yourself, “Is this food helping my body to recover or reduce inflammation? Is it providing essential macro ormicro nutrients? Is it feeding my desires AND needs?”
When you focus on finding the macronutrient (fats, proteins, carbs) and micronutrient (vitamins and minerals) balance that works for you, you’ll be performing at your best. This is something that you can start to discover alone but keep in mind you might need support from a Dietician, Nutritionist or Health Coach to help you find the best balance.
Just like pro-athletes often have a team of support around them, dancers should seek similar support. Hate to throw out the cliché “your body is your instrument” but it is. We’re not all taught to be experts on our bodies but as someone requiring so much of your body you need to be.
Do the digging and seek the help necessary to become an expert on your body. It’s going to help you have a longer, healthier dance career. It’s much easier to stop dancing because you choose to rather than being forced to.
Food should be enjoyed. Does that mean you’re eating cakes and cookies every day - no, but on occasion? Absolutely!
It’s essential to find the balance between indulging and eating for health. This is much easier when you’re also enjoying your healthy food choices. Healthy food shouldn’t be bland, tasteless or unsatisfying. It should be delicious and filling.
How often do you crave sweets? Do you ask yourself about those cravings?
The most common issue with trying to cut out all sweets or indulgent foods or avoiding the foods you crave is that you’re more likely to binge on junk and empty calories later. When you allow yourself to eat indulgent foods sometimes you’ll never feel deprived and won’t be inclined to overeat.
As a dancer, you’re super active. If you undereat you’ll be more susceptible to injury and declining bone density.
It’s also super depressing to “be on a diet”. If you’ve got body goals you’d like to reach the answer is likely that you need to switch up your food choices, not diet. You may not be eating enough. You may be eating too much of the bad stuff (processed, packaged foods) and not enough of the good stuff (fruits, vegetables, whole grains, nuts, beans, seeds).
To reach your personal best dancers body, you need to figure out the best way for YOU to eat. That has nothing to do with anyone else.
Counting calories is an easy and enticing trap to fall into. So many health and diet resources are still proclaiming that it’s all about the “calories in, calories out” equation.
I’m happy to report that recent studies show that it’s, in fact, the quality of your food, not the quantity that matters.
Eating 100 calories of gummy bears is not the same as eating 100 calories of broccoli and your body knows it.
Plus, calorie counting for dancers, since we’re often perfectionists, easily leads to obsessing. That level of obsession just isn’t necessary to make your body goals a reality or to perform at your peak.
Instead of counting calories, slow down and pay attention to your hunger and fullness cues.
There’s no one-size fits all eating style. Different foods work differently for different bodies.
Just because your friend is a skinny vegan doesn’t mean a vegan eating plan will be best for you.
Some dancers require animal protein and others find that they perform better without it.
A friends' eating style might inspire you to give that way of eating a try, but based on your energy levels and strength you’ll have to determine if it works for you.
As mentioned in Rule #6 calories are pretty irrelevant. Only when you’re giving your body what it needs and wants will you perform at your best, reach your personal best body and find confidence in your skin.
There should always be a rainbow of vegetables throughout the day and week. This ensures that you’re getting different essential nutrients from your food.
Your schedule is packed with rehearsals, classes, cross-training, and life. There are going to be times when you need to eat packaged convenience food. When those times arise, don’t even read the nutrition facts label. Instead, read the ingredients.
If a food item contains only a handful of ingredients and it’s all things you can pronounce and recognize, go for it. If it has tons of unrecognizable ingredients look for an alternative.
You can honestly throw out all the other rules if you want.Your thoughts around food and your body have a huge impact on the way you approach both.
You won’t reach your body goals if you’re treating food or your body as the enemy.
Cultivate a peaceful relationship with both and that’s when you’ll start to see progress.
By Jess at The Whole Dancer
Want a FREE Cheatsheet “50 - Tips to get back in dancing shape”? Click here
Great post! Very well written and has some great points in there about growing healthy relationships with our food!
Food is fuel!
Nicely Written
Good information and myths busted. I also enjoyed seeing the ads for leggings. Claudi and Maia…Thanks
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Susan
March 17, 2021
What a wonderfully refreshing, intelligent and supportive article about food for dancers! Great advice. x