Maintaining a Healthy Diet

Ballerinas can burn several thousand calories in just one full day of dancing, so eating proper foods is essential to maintain physical health and stamina.

Breakfast:

The myth about skipping breakfast to get skinny is detrimental for athletes, particularly ballerinas. A bowl of yogurt and granola, 2-3 eggs, toast, berries, and light carbs are great breakfast options for an energy boost in the morning and keep hunger at bay for a few hours. Choosing a medium sized portion filled with both protein and fiber will sustain a busy morning of intensive training.

Snacks:

Ballerinas should eat between meals and/or classes to sustain their bodies with nutrition. Dancing on an empty stomach is not only unhealthy, but uncomfortable. A granola bar, a handful of nuts, yogurt, an apple, and peanut butter keep the stomach feeling full and the body nourished for more training. A snack with some saltiness is useful for replacing electrolytes too.

Lunch:

A mid day meal after intense training should include vegetables, more protein, and light carbs. Portion control is important for this meal because dancing after consuming too much food will produce a side stitch or discomfort. A salad with grilled chicken and veggies, a burrito with light cheese and grilled chicken, and even soup and crackers are healthy options for a full day of dancing.

Dinner:

Dinner is all about recovery, and giving the body what it needs after a full day of dancing. This meal can be much larger than breakfast and lunch. But dinner still needs to include healthy options like chicken, pork, fish, pasta, rice, beans, and vegetables.

Dessert:

Yes, ballerinas can have dessert too as long as it is a small portion of predominantly non processed sugars and fats. 1-2 chocolate chip cookies, black bean cake or brownies, minimal gelato, and banana bread in small portions after dinner is permissible. Ballerinas do not need to eliminate all sweets and decadent foods, merely control the amount and processed ingredients.