(Yvonne Borree in George Balanchine’s Serenade)
We work so hard as dancers that I actually worry about getting in enough food.
—YVONNE BORREE, NYCB principal
Smart eating habits are a necessary component of peak performance. Besides protecting your health, the right foods boost energy, improve stamina, strengthen bones, and speed up the healing process of dance injuries. Unfortunately, certain factors can interfere with making healthy choices, not the least of which is dieting. Many dancers worry about losing or gaining weight, which is why I have devoted all of Chapter 8 to this topic. This chapter covers the basics of sound nutrition, because all dancers need to know how to eat in a healthy way to fuel their bodies. Abi Stafford, who has been promoted to a principal after overcoming her long bout with injuries, agrees, saying, “My body has never felt better since I started eating a well-rounded diet and drinking lots of water.”
It’s no surprise that the nutritional requirements of dancers are unique compared to the general population: hence Yvonne Borree’s concern about eating a sufficient amount of calories. After all, how many people perform an athletic dance repertoire that includes jazz, modern, ballet, and theater dance? To meet these demands, the International Association for Dance Medicine & Science has put out the “Nutrition Fact Sheet: Fueling the Dancer” available at www.iadms.org. The Dancer’s Diet described in this chapter is similar with a few minor exceptions. Rather than using IADMS’s formulas for calories based on weight and sex, dancers get to choose from ranges that are estimated to meet different energy needs for each gender during exercise, breaks, and injury status. Also, more emphasis is placed on protein because of its role in repairing stressed muscles and healing injuries. The final point of departure involves using a food diary to change your eating habits for the better.
Do’s and Don’ts for the Dancer’s Diet
The key to a healthy dancer’s diet is to like what you eat, while knowing the benefits (and potential dangers) in different foods. Diana, a modern dance student, was understandably nervous about making her initial appointment with a nutritionist. While she knew that a diet of white bagels, gummy bears, and giant salads with low-calorie dressing wasn’t the most balanced food plan for dance, Diana, being a true perfectionist, did not want to hear about what she was doing wrong. To her absolute astonishment, the nutritionist was nonjudgmental about her eating habits. She understood that their ability to work together depended on setting mutually agreed-upon goals, which included her food preferences. Diana learned that it was important to eat a variety of nutritious foods, with some fun foods on the side—including occasional gummy bears! In fact, in moderation, no food is off-limits. The key is to eat the right balance of calories, different food groups, micronutrients, and fluids. The Nutrition Fact Label on products will list the ingredients, as well as any added fat, sodium, or sugar. You can also find nutrition data for specific foods, fast-food restaurants, and meals on the Internet at www.thecaloriecounter.com.
If you decide, like Diana, to work with a nutritionist, be aware that many states do not require any particular training for a person to use this title. So choose an expert, such as a registered dietician (R.D.) who has had to pass a national exam, earn a bachelor’s degree, and complete postgraduate training. The American Dietetic Association can provide you with an appropriate referral, at www.eatright.org. Remember, knowledge is power, especially if you want the strength and energy to dance.
Calories
The first question that every dancer needs to ask is, “Am I eating enough food?” An optimal dancer’s diet rests on taking in sufficient calories. Apart from giving you enough energy, adequate amounts of food provide you with micronutrients (vitamins and minerals), which affect your growth and general health. Your resting metabolic rate alone burns roughly a minimum of 1,200 calories per day, so ingesting a lot more food is crucial to prevent your body from going into conservation mode, leading to a slower metabolism and menstrual irregularities. Eating a balanced diet with sufficient calories helps preserve muscle mass, prevent fatigue, illness, and injury—and keep you on top of your game. If you become injured, adequate food intake will speed up the healing process.
So how many calories do you need? Registered dietician Laura Pumillo, who works with all types of dancers under the auspices of NYCB’s nutritionist, Joy Bauer, has established ranges, depending on your workload and injury status (see box). Obviously, you need to ingest more calories during heavy dancing, so aim for the higher numbers during the most intense work periods. Breaks require less energy. Still, it’s absolutely fine to enjoy yourself and forget about calories during a vacation. If you are totally inactive because of an injury, you could gain weight from burning fewer calories. This is not the end of the world. However, if you want to avoid weight gain, aim for the lower number of calories during a total break from exercise. Diana learned to her surprise that diet foods are filled with hidden traps, including extra calories.
Dancers’ Daily Caloric Needs
|
|
FEMALE |
|
MALE |
ACTIVE |
|
2000–2700 |
|
2200–3000 |
BREAKS |
|
1800–2400 |
|
2000–2700 |
INJURED |
|
1800 |
|
2000 |
Choose Your Food Groups
Now that you know about calories, the next step is to choose the correct percentage of each food group to create a balanced meal plan. In general, nutritionist Laura Pumillo believes that a dancer’s diet should be composed of 55 to 60 percent carbohydrates, 15 to 20 percent protein, and 20 to 30 percent fat. These percentages fall within the ranges recommended by IADMS, with the exception of a slightly higher percentage of protein to maintain muscle mass and recover from dance injuries. Carbohydrates and fat are necessary for the production of hormones and the absorption of fat-soluble vitamins. All three food groups also provide energy for exercise, which is why it is good to mix and match.
Carbohydrates
This food group is the Big Daddy of energy for anaerobic exercise like dance. Yet, as with everything else in life, there are pluses and minuses. Some carbohydrates (for example, sugar) are throwaway calories that create a quick burst followed by a drop in energy, causing fatigue and hunger pangs. This happened to Diana when she gorged on gummy bears. Others (whole grains, fruits, and vegetables) are full of nutrients and fiber that fuel your body throughout the day. These so-called complex carbohydrates increase long-term energy for dancing. Be aware that muscle stores of carbohydrates are quickly used up in dance, making it crucial to eat adequate amounts at meals and snacks. About 300 grams per day is necessary for optimal dance performance.
In terms of starches and grains, the more they have been ground, milled, and stripped of their natural fiber, the faster the body digests them into sugar. Refined starches (any white grain product, like rice, bread, and pasta) can release large amounts of insulin, which is the fat storage hormone. Manufacturers have responded by adding back some fiber to traditional white flour starches, such as pasta. However, whole grains (milled in their entirety) are still the best, followed in descending order by cracked grains (cut into pieces), flaked or rolled grains (flattened kernels), and powdered grains (pulverized into flour). Diana discovered that even so-called healthy cereals might as well be in the candy section of the supermarket. Check out the fiber content on the nutution label and look for the word “whole.” Rice cakes sound healthy, but they are actually low in fiber.
Tip
Pick breads with at least 2 grams of fiber per slice. Pasta should have 4 grams per two dry ounces. Cereals need 3 to 5 grams per cup.
Fruits and vegetables are full of vitamins, minerals, and fiber. They provide generous amounts of vitamin C, which protect you during periods of physical stress. Fruits are a great source of energy, plus their natural sweetness (whether fresh or dried) makes them a satisfying snack. Just watch out for the added sugar in yogurt and canned or frozen products, and try to avoid juices, which tend to be low in fiber and high in calories. One six-ounce glass of orange juice is OK, but a real orange is better. Diana didn’t know that the most nutritious vegetables are dark green or yellow-orange, although variety is key. Certain produce will be more appetizing to you, depending on your taste. Rather than forcing yourself to eat something you hate because it’s “good for you,” find ways to add vegetables to dishes that you already enjoy.
Some dairy products, like milk and yogurt, also contain carbohydrates in the form of lactose (milk sugar) and possibly added simple sugars. A good example is low-fat frozen yogurt, which is a highly processed food often loaded with sugar, and therefore extra calories. Ideally, you should try to use fruit to sweeten most of your food. If, on occasion, you want to satisfy your sweet tooth, reach for the real thing. A chocolate chip cookie can hit the spot. Moderation, not abstinence, is the key. So limit sugar to less than 10 percent of your daily caloric intake and you’ll be on the road to healthier eating habits. Even Diana found this acceptable.
Protein
Protein is another source of fuel for exercise, especially for endurance activities like riding the stationary bike. This food group helps repair muscle fibers, forms enzymes that boost metabolism, and maintains strong bones, so it is essential for dancers. Like fiber, it also sends a message to your brain that you are full. Aim for about 70 grams per day while keeping in mind that only some protein sources are “complete”—that is, they contain all essential amino acids vital for life that your body cannot make on its own.
Animal products, such as dairy (made from milk), meat, eggs, and poultry, are considered to be complete sources of protein, with important vitamins and minerals. Low-fat dairy products such as cheese and yogurt are terrific for bone health, especially when they are fortified with vitamin D to enhance calcium absorption. Red meat, in turn, helps build muscles and is rich in iron, which plays an important role in making red blood cells that prevent anemia. The B vitamins in red meat are also critical for energy production. Two to three servings a week are recommended, and a portion should be three to four ounces. A leading male dancer in musical theater now makes a point of getting sufficient protein. “I know you can get protein from beans, nuts, and other sources,” he says. “Personally, I think it’s good to have a piece of meat once in a while.” Because many cuts of red meat are high in saturated fat, go lean with top round beef or pork tenderloin. The highest fat content is generally found in prime or choice cuts, rather than select cuts. Most restaurants offer prime cuts, so Diana makes a point of specifically asking for a select cut when she goes out to dinner. Skinless poultry is also a good choice.
Seafood contains high-quality protein, with essential nutrients, low saturated fat, and omega-3 fatty acids. These nutritional benefits contribute to a healthy heart and proper growth and development. Two portions a week, one from an oily fish low in mercury (for example, sardines, red snapper, and sablefish), are considered to be part of a well-balanced diet. Fresh tuna, which can be high in mercury, should be eaten once a month; canned chunk light tuna can be eaten once per week. Other fish that are low in mercury include shrimp, catfish, and salmon. (Wild, or Alaskan, salmon is also low in other contaminants.) Grilling or broiling fish allows the fat to drip off, unlike frying.
Vegetarians can use legumes, nuts, seeds, and fake meats like seitan (pronounced say-tan) made from wheat gluten for added protein. However, only soy products have all the essential amino acids on this list, although they are not recommended for anyone who is at risk for breast cancer or possible thyroid disorders. The good news is that you can combine foods with different amino acids, such as rice and beans, for a complete protein. These combinations can occur throughout the day (not necessarily within each meal), as long as the food is high in quality with sufficient calories. Vegans (those who do not consume any animal products) should seek nutritional counseling. While it’s possible to get important nutrients from plant sources, it isn’t simple—for example, iron isn’t easily absorbed unless consumed with vitamin C. Be aware that iceberg lettuce has almost no nutrients, whereas romaine has the most, followed by green leaf, red leaf, and butterhead lettuce.
Fat
If you want to promote cell structure, insulate the layer around your nerves, produce hormones, and absorb fat-soluble vitamins, reach for fat—as long as it’s the good, unsaturated kind. During exercise, the chief form of fat from any source stored in the body (as triglycerides) is broken down into fatty acids, producing energy for muscle contraction. This process also provides stamina for endurance activities that last over twenty minutes. Although this food group is high in calories, small amounts of fats and oils are important aspects of sound nutrition, from enhancing food satisfaction, taste, and texture to providing benefits to your heart. For example, omega-3 and omega-6 essential fatty acids cannot be made by the body. Instead, we need to get them from healthy vegetable oils (fish and lean meats are additional sources). Aim for a minimum of 40 grams of fat in your diet. Meanwhile, here are some guidelines.
First, avoid trans fats—partially hydrogenated fatty acids found in margarine and certain processed foods—as these raise your cardiovascular risk for heart disease. Besides increasing “bad” LDL cholesterol (low-density lipoproteins), which clogs up your arteries, trans fats lower the “good” HDL cholesterol (high-density lipoproteins), which clears away these deposits. That is just one of the nasty things trans fats do. In fact, they are so bad that New York City has set a national standard by adopting a municipal ban of all but tiny amounts of trans fat in restaurant food. Still, there are no safe amounts. Tropical oils like coconut, palm, and palm kernel, which are starting to replace trans fats, are saturated fats and are also injurious to your health. Diana learned that it’s best to eat monounsaturated fats from olive and canola oil, nuts, seeds, and foods like avocados. Polyunsaturated fat from vegetable oils (corn, sesame, safflower, and sunflower) is also a healthy option. Saturated fats from red meat should still comprise only 10 percent of your fat intake.
Hydration
Did you know that lean muscle, blood, and even your brain contain about 70 percent water? In fact, water is one of the body’s most vital ingredients for survival. An active male dancer needs about thirteen 8-ounce glasses of fluids per day, whereas female dancers require roughly nine cups. If you are flying at high altitudes, dancing more than usual, or sweating intensely you need more. Drinking water regulates body temperature, removes waste products (reducing constipation), helps detoxify the liver and kidneys, and transports oxygen and nutrients through the body. Water also dissolves vitamins and minerals. Other liquid options include 1 percent milk, sports drinks low in sugar, and fruit juice in moderation. (See “Hydration and Foods” section, here.)
Caffeine and carbonated soft drinks, considered for many years to be a threat to healthy bones, have been somewhat exonerated, as long as you “drink your milk” or get sufficient calcium from other sources. Still, recent studies show that caffeine can be dehydrating above 575 mg, so avoid drinking two Starbucks grandes at 330 mg each. Sodas are also high in sugar. While there is no definitive research on the hazards of consuming diet sodas, Diana learned that the data suggest it may increase cravings, appetite, and the desire for sweets. Meanwhile, caffeine-containing “energy drinks” are a definite no-no in excess. Besides making you feel anxious and jittery, they are dehydrating when consumed in large amounts. The American College of Sports Medicine has advised high school athletes to avoid them, and you should do the same.
Finally, it pays to address early symptoms of dehydration, such as dizziness, fuzzy thinking, minor cramps during exercise, and mild headaches. Abi Stafford agrees. “Anytime I feel a headache coming on or even if my muscles are sore or tired, I just drink water. That’s all I need to feel better.” Still, it’s important to pace yourself with fluid intake and drink at least one half-cup of water every fifteen minutes during heavy exercise. After dance resist the urge to gulp down a quart of water, because this creates a false sense of security. While the color of your urine will look like you’re hydrated (like lemonade, not apple juice), your body cannot process more than two cups of water an hour. Because vitamins can discolor your urine, the only way to tell if you’re really hydrated is to measure its density and acidity. HydraTrend strips can provide an accurate reading when you compare the color to a chart (see www.uridynamics.com).
The last point to consider is overhydration. While drinking ahead of your thirst has always been the mantra to avoid dehydration, drinking too many fluids can be dangerous. How can you tell? If you feel ill—nauseated and groggy—and gain weight after exercise, you have gone overboard on fluids. Fortunately, this rarely happens to dancers (except in cases of extreme dieting), because they don’t run three-hour marathons. Dancers would have to drink more than seventeen cups of total fluid for the day to become overhydrated.
Supplements
Unless you are skimping somewhere in your diet, you should be getting all of your nutrients from food. Still, IADMS recommends a daily multivitamin for insurance. Avoid single vitamins or minerals because megadoses can be toxic and lead to health problems (for example, liver disease from excessive amounts of niacin). Even energy drinks with extra B vitamins can result in a rapid heartbeat, numbness, and tingling in your hands and feet. The exception to this rule is calcium, which can protect the density in your bones. Dr. Michelle Warren, an endocrinologist, feels strongly that all dancers (including men) should supplement their diet with 1,200 to 1,500mg of calcium and 800 units of vitamin D to promote absorption. The extra magnesium and vitamin K in your multivitamin with minerals will also help your body absorb calcium. To find out the latest information about vitamins, supplements, and popular nutritional products from the leading provider in independent testing, you can become a member of Consumer Lab for a nominal fee (www.consumerlab.com).
Hydration and Foods: Before, During, and After Exercise
Combining nutrient-dense selections from each food group is a great way to ensure a high-performance meal plan. The challenge is to eat the right foods every three to four hours, beginning with breakfast and followed by a snack before and after dancing. It’s also important to refuel throughout the day to store adequate amounts of carbohydrates in your muscles. Timing is important. Diana was surprised to learn that a light carbohydrate snack with some protein (for example, an apple with peanut butter) at least an hour prior to exercise increases circulating glucose levels, adding to the glycogen stored in her body. Remember, dancers need glycogen from high-fiber carbohydrates for energy, and protein causes the cells to open up and accept fuel. The combination of fiber and protein also stabilized her blood sugar. To get hydrated, she drank one to two cups of cold water (which is absorbed faster than warmer liquids) thirty minutes prior to dance class, while staying away from fluids that remained in her stomach for longer periods of time (such as milk and salty tomato juice).
After exercise, Diana refueled with a mixed snack, such as fruits and nuts. She also hydrated her body by drinking fluids for the next two to three hours, especially water. While carbonated drinks and large amounts of fruit juices may cause you to bloat, small quantities of orange juice with a high potassium content (300mg) help replace what you have lost by sweating. Low-fat milk is also a good recovery drink, because of the mixture of carbohydrates and protein. Ideally, the most efficient way to keep the energy in your body flowing for endurance exercise and dancing is water along with a healthy mixed snack (an apple with low-fat cheese, a banana with peanut butter, raisins with plain yogurt, grapes with almonds, trail mix). Be aware that alcohol increases swelling after an injury.
Fueling Your Injured Body
Healthy eating can help prevent dance injuries. However, if you do become injured at some point, you may be like other dancers, including Diana, who tend to cut back on calories and fluids to prevent weight gain from lack of exercise. Please don’t! While it’s fine to reduce carbohydrates and fat and aim for the lowest number of healthy calories, you need to maintain an adequate amount of protein for recovery (70 or more grams). Megan LeCrone learned that she was low on protein while recovering from her injuries. Now she says, “I bring along foods like hard-boiled eggs,” rather than heading for the vending machine at the theater. “You need to be conscious about what you put into your body,” says Megan. “It’s your instrument.” Fluid intake to remove toxins away from the site of injury is equally crucial for injured dancers.
Food and nutrients help with the healing process—although whether they reduce acute muscle inflammation is debatable. For example, papaya’s high levels of vitamin C and antioxidants eliminate free radicals that damage cells while possibly promoting bone growth and repairing connective tissue. Most sources of protein like eggs aid recovery. Other protein options include nuts and seeds with vitamin E (another antioxidant) to form new tissue; whey protein, which prevents muscle breakdown and builds new tissue; and salmon, which seems to alleviate some muscle soreness by serving as a natural aspirin. Vitamin A foods, such as spinach, may also aid tissue repair.
As you can see, dancers need to aim for specific nutritional goals to perform at their peak, avoid injuries, and heal. Obviously, these goals are easier to achieve if you can cook, rather than relying on take-out foods, delicatessens, and restaurants.
Food Preparation
Ellen Sorrin, director of the George Balanchine Trust, which licenses his ballets to companies and schools worldwide, is an admitted food lover. Every year she teaches NYCB dancers how to prepare healthy, nutritious, and easy recipes that support their busy lifestyle; her lessons are supplemented with informative handouts. Additionally, dancers who want a simple primer on preparing healthy, convenient options can attend a basic class with our nutritionist. Luckily, following recipes is not a challenge for the dancers. Sorrin says, “Dancers get things done. They know how to follow directions because it’s what they do in the ballet studio every day.” In fact, after our dancers had their first class with her, they were eager to learn more.
Overall, young dancers straight out of training appear to need the most help learning to prepare food, especially the young men. However, I know for a fact that some female dancers also feel lost when it comes to food preparation because I was one of them. Learning the basics can really help you meet your nutritional goals. For example, an easy approach to healthy eating is to mix and match. Breakfast could be a fruit smoothie with 1 percent milk or a whole-grain cereal with a handful of berries and sliced bananas. Apples, pears, or melons make a healthy addition to lunch. Besides being a great source of energy, fruit’s natural sweetness makes it a delicious snack. Look for ways to add fruits to your food plan throughout the day. Just watch out for the added sugar in yogurt and canned or frozen products. Instead, buy plain low-fat yogurt and mix in your favorite fresh or dried fruit. The same goes for cottage cheese.
If you want to roast vegetables, think global! Add them to Italian whole-wheat pasta, pile them on top of a piece of French fish like sole, or put them in a Mexican tortilla or a New York deli wrap. The same philosophy applies to cooking chicken, which can last in the refrigerator for three to four days. In addition to being part of a hot dinner, chicken can be added to a tasty sandwich with lettuce and Dijon mustard or on top of a Caesar salad as a great protein source. If you are feeling adventurous, you can mix roasted vegetables and chicken together with some eggs and a dash of parmesan cheese to make a flat Italian omelet or frittata. Stews, sides, salsas, and pasta sauces are also open to experimentation. As always, fresh is best, but you do not have to eat vegetables raw. While some fruits and vegetables with complex vitamins like C and B lose nutrients with cooking, cancer-fighting lycopene, found in tomatoes and other red fruits, needs heat to be released. Heating foods to 188 degrees Fahrenheit makes protein and fiber easier to digest.
Frozen and canned vegetables are also fine as long as they are low in sodium. (Hint: Draining the liquid from the can reduces the amount of added salt.) Because excess sodium is often added to cheese spreads, a better solution is to eat natural low-fat cheese. The government recommends 2,400mg of sodium a day. Dancers may want to stay closer to 2,000mg—less than a single teaspoon of salt—to keep from bloating while replenishing what is lost through sweat. You can control excess fat and salt intake by limiting salad dressings, sodium-filled breads like hamburger buns, butter, and salt from the salt shaker. Feel free to add spices such as dill, oregano, basil, or parsley for extra flavor. You can also log on to the Web site for the supermarket chain Hannaford Brothers, which has developed a nutritional index called Guiding Stars that rates grocery foods by the quantity of vitamins, minerals, dietary fiber, and whole grains in each item (at www.hannaford.com). Points are taken away for trans fat, saturated fat, and added salt and sugar, so you can make educated decisions about what to purchase. Some snacks that received top ratings include grapes, plain yogurt with additions like sliced almonds or fresh fruit, whole-wheat pita bread with hummus and vegetables, and popcorn. While there is a place for no-star foods in every balanced diet, it never hurts to aim for the best.
Common Obstacles to Healthy Eating
Obviously, motivation is the key to learning to cook, planning menus, and trying new foods. Yet it still isn’t easy to eat the right foods. Lack of appetite, emotional eating, and time constraints may stand in your way from time to time. Here’s how to deal with these issues.
LACK OF APPETITE. Exercise, combined with inconsistent eating, can wreak havoc with your appetite. Should you eat if you’re not hungry? Yes, just be aware that intense exercise can put a damper on your appetite right afterward. Lucy, a modern dancer, often has to force herself to eat because she has almost no appetite after dancing. To make it easier, she now eats five or six small meals each day instead of three larger meals. You can also use meal replacements like Ensure Plus for snacks because the body only registers volume from food, not fluids. Whatever you do, please do not save your biggest meal for nighttime. Jerry, who is in a contemporary dance company, knows from personal experience how this can backfire. Because he would always eat a large meal after the show, he was never hungry in the morning—a nasty feeling. While it sounds a bit like a cliché, breakfast is still the most important meal of the day, especially for dancers, whose bodies can only store a limited amount of carbohydrates for energy.
EMOTIONAL EATING. Whether you are happy or sad, emotions can trigger urges for junk food. What can you do when a craving threatens to overwhelm you? Unlike physical hunger, which builds up gradually, the urge to eat for emotional reasons develops suddenly. Plus, because you aren’t eating in response to hunger, you can’t stop in response to fullness. The tendency is to make irrational decisions and choose unhealthy foods high in calories, fat, and sugar. Happy feelings can be a cause for celebration so you gorge on relatively healthy junk foods. Would you believe that pizza gets top billing among this group because of the calcium and protein in cheese and the vitamins in dough and tomato sauce (as well as cancer-fighting lycopene)? Similar urges to reach for junk food occur when you’re down in the dumps—only this time the craving often tends to be for carbohydrates and fat for women (desserts) and protein and fat for men (burgers). NYCB corps member Elizabeth Walker knows too well how food can be an emotional crutch. She counters this by using a variety of stress-management tools, including writing in a journal. Elizabeth also eats foods high in fiber, like apples and nuts, to stabilize her blood sugar.
TIME CONSTRAINTS. Most of you high achievers juggle many responsibilities. How do you eat responsibly if you have homework, auditions, or back-to-back rehearsals? There are ways to get around these obstacles. For example, time constraints affect all busy dancers. Janie, who is auditioning for Broadway shows, learned that grocery shopping at the beginning of the week is a great time saver because it allows her to pack healthy snacks like trail mix in her dance bag. She also has food for breakfast, lunch, and dinner at her fingertips. Still, it can be difficult for some dancers to shop for kitchen supplies without a list of must-have items. Those of you who would like help setting up a bare-bones kitchen can check out Appendix G. (And to see how the size of your dishes affects how much you eat, check out Chapter 8.) You’ll find simple lists of useful kitchen utensils like pots and pans, basic food staples for the pantry and refrigerator, and handy recipe books. Even Diana, who considers herself cuisine-challenged, wasn’t intimidated. Dance students who are stuck with cafeteria food should steer clear of anything fried, while zeroing in on healthy choices, such as the salad bar, white poultry meat, veggie burgers, peanut butter and jelly sandwiches on whole-grain bread, fruit, plain yogurt, and low-fat milk or cottage cheese.
Now that you know about the obstacles as well as the road to healthy eating, you’re ready to examine different dancers’ eating habits over a twenty-four-hour period.
A Day in the Life of Three Dancers
Because your stomach registers food volume (not calories), it is easy to over- or undereat without even noticing it. This is especially true for beverages. The final step for those of you who want to change your eating habits is to keep track of what you eat to see if it is sufficient for dancing, in addition to dealing with your appetite, emotions, and time constraints. Check out the following scenarios to see if you can spot common red flags to unhealthy eating. You will then learn the nuts and bolts of keeping a food diary.
The Conscientious Dancer
Susan is a typical sixteen-year-old dancer who has decided to become an ovo-vegetarian because she adores animals. She refuses to eat any animal products other than eggs—no milk or milk products—because of her beliefs. It’s only been nine months, but she feels healthy and good about herself. Here is a day in her life.
It’s eight o’clock in the morning. Susan notes anxious feelings about the day because one spot on the top of her foot hurts. It has been like that for three weeks. Her periods have stopped for the last six months, but she assumes this is temporary. Still, she makes sure to eat her standard breakfast, even though her stomach is a bit queasy because of her nerves. Breakfast includes a big cup of herbal tea with honey, a handful of granola cereal mixed in with a small, 1-ounce box of raisins, and two cups of spring water. She places snacks, a new pair of pointe shoes, and a BPA-free plastic water bottle in her dance bag and takes off for her first ballet class of the day. (While the jury is out about the potential dangers of bisphenol A, identified by the recycling number 7 on certain plastic goods, go to www.ewg.org/node/20944 for more information.)
During technique class, Susan is relieved that her foot feels okay—at least until the end, when she begins to jump. She ices it afterward like a good dancer, and the pain goes away. So far, so good. Susan also remembers to take several large sips from her water bottle when she’s thirsty. She then spends the next two hours sewing ribbons on her toe shoes and doing her homework.
Realizing that she forgot to eat the roasted soybeans that she packed with a hard-boiled egg for snacks, Susan adds the soybeans to her 1:30 P.M. lunch: a mixed green salad with 2 ounces of tofu and three tablespoons of diet Italian dressing. She drinks two cups of herbal tea with honey and feels proud of avoiding the bagels in the cafeteria (her secret vice). Her mind is on the next class, where she will get to dance variations from Sleeping Beauty. Ignoring the achy feelings in her foot, she warms up, bangs on her new pointe shoes to soften them, and fills the box with lambswool to cushion her toes so no one suspects that her foot is killing her or that she is feeling pooped. In fact, her teacher compliments her on the height of her last grand jeté.
It’s four thirty in the afternoon. Susan feels a bit dizzy, sore, and upset. What if she cannot dance as well tomorrow? She wolfs down a small bag of jelly beans, instead of her hard-boiled egg, and heads for home. Dinner is a soy burger with lots of vegetables and 16 ounces of water. She is exhausted and falls asleep at quarter to nine in the evening during her favorite television show, American Idol.
What Are Susan’s Red Flags? In looking over her day, we see several problems. First, while Susan wants to be healthy, her total food intake seems insufficient for dance. If she were to count up her calories and fat grams, Susan would find that she’s eating far less than she needs during the day. Next, the desire to be an ovo-vegetarian, while understandable for ethical reasons, makes it difficult for her to get enough protein, calcium, and other nutrients to meet the needs of a growing girl, let alone a dancer. This is probably why her menses have stopped. Meanwhile, her sore foot could be a stress reaction; only an orthopedist can tell. Her lack of menses may be contributing to the problem.
It’s easy to see from Susan’s behavior that her mood affects her eating: for example, heading for the jelly beans after her foot starts to hurt. However, part of her craving for candy may also be due to low blood sugar, since she’s forgetting to eat her snacks while doing her homework. Lack of hydration is an equal concern. Susan isn’t drinking enough water throughout class or rehydrating afterward. She drinks only when she is thirsty and feels dizzy and fatigued. She is not taking a multivitamin or calcium supplements with vitamin D.
The Remedy Susan’s mom needs to schedule a complete physical checkup for her daughter with an internist, an endocrinologist, and an orthopedist. Susan also needs to work with a registered dietician to ensure that she meets all of her needs as an ovo-vegetarian since she is not menstruating. A diet dressing, with its added sugar and salt, is not the best way to meet her need for healthy fats. On the positive side, she is young and probably has not done permanent damage to her body yet. She needs to use the food diary to keep track of her intake throughout the day (in spite of homework assignments), while adding essential calories, vitamins, and minerals.
The Broadway Gypsy
Michael is a theater dancer who moves from show to show while making the rounds of auditions. His way of dealing with another day’s fruitless search for work is to order a giant cheeseburger with a side order of fried onion rings and play video games. He couldn’t care less about grocery shopping, having breakfast, or cooking. However, because he wants to eat better to make it as a performer, Michael decides to be on his best behavior. See what you think.
After going to sleep at two in the morning, Michael manages to wake up for his early jazz class and eat breakfast. Remembering some tips from a nutrition lecture at his former college dance program, he gulps down two cereal bars with a glass of skim milk at nine in the morning, followed by an orange on his long subway ride from his inexpensive Brooklyn apartment to Manhattan. He also drinks 16 ounces of water an hour before dancing. Even after wrenching his back in a jazz combination, he remembers to sip two more cups of water during class. Snacks, while never a strong point, include trail mix to refuel, while continuing to drink water for three hours. Michael is surprised to find that he feels full of energy.
The next stop is lunch, followed by his singing lesson. At this point, his back is stiff, but he keeps to his schedule, ordering a turkey sandwich with lettuce on rye bread and a 20-ounce bottle of lime-flavored “enhanced” water with electrolytes. Michael knows that turkey is healthy, and the label on the front of his drink says it’s the perfect way to jump-start the day. What could be better? The weird part is that he feels hungry soon afterward and grabs a blueberry muffin. Later, he is tired, irritable, and hungry. He ignores his cravings for sugar and heads out for his acting class. His main concern is whether he can remember his lines.
Acting class is okay, except for a few mistakes. Michael drinks a beer, orders in a sushi deluxe with assorted raw fish, rice, and vegetables (spinach, cucumber, carrots, and seaweed) with low-sodium soy sauce, followed by two more glasses of water. He nurses his sore back with a warm bath. While Michael knows today’s food intake was better than usual, somehow he expected more and feels bummed out.
What Are Michael’s Red Flags? You might think that his desire for take-out food is the problem. However, Michael has done an excellent job in choosing healthy meals with sufficient calories, while staying well hydrated. If anything, his only mistakes include being sleep-deprived and believing the hoopla on food packaging, specifically the part about “enhanced” drinks.
Let’s begin with the sleep factor. In general, tired dancers do not clear sugars from their bodies as efficiently as their well-rested colleagues. Sleep deprivation also triggers hunger pangs and carbohydrate cravings, while causing the body to burn calories more slowly. Michael isn’t overweight yet. However, the muffin craving (refined grains) and his increasing hunger suggest that he needs more sleep. His lime-flavored water probably contributed to his declining mood and energy. It has 25 grams of sugar (more than a Hershey chocolate bar), which he would have seen if he had bothered to check the label on the back. No wonder he was worried about his ability to concentrate during his acting class. Finally, while his overall food choices are good, drinking alcohol (beer) can increase swelling in any injury.
The Remedy Michael got his act together fast. All he needs to do is get more sleep, stay away from enhanced drinks and beer (when injured), and have more water. My only other concern is that he may not be getting in quite enough food. He could calculate his approximate food intake with a calorie counter available at www.thecaloriecounter.com). And a food diary would also help. He could use a multivitamin with minerals and stop being so hard on himself. After all, he did a good job.
The Touring Contemporary Dancer
Judy has achieved her dream—to perform in a major contemporary dance company. The downside is that they tour constantly, although she enjoys seeing Europe and Asia. It has also been an incredible adventure to learn about other cultures. Her only pet peeve is her growing waistline. Judy is worried that eating out at restaurants is making her fat. She decides to keep tabs on her food intake to see if she’s on the right track.
It’s 8:15 A.M. when Judy waltzes over to the buffet table in the restaurant at her hotel in Beijing. After looking over the traditional Chinese breakfast of fried bread, scallion pancakes, rice gruel, and “thousand-year-old” eggs, she decides to pass. Instead, she goes for more familiar food, loading up her plate with scrambled eggs, sausages, several slices of buttered white toast, and two glasses of orange juice. Because she believes in eating everything on her plate, she gobbles it all up, drinks a cup of light coffee, and heads for company class.
Armed with a couple of protein bars (brought from home) and her trusty water bottle, she changes into her dance clothes. She drinks approximately 16 ounces of water before settling into her thirty-minute warmup. Class starts soon after and she continues to sip water as her body is bathed in sweat. For some reason, she feels a bit sluggish. Later, she munches on a protein bar and drinks more water. She’s looking forward to getting out with her friends for lunch. At noon, they all meet at a local place for brown rice, vegetables, and chicken with tea. Judy thinks how much easier it would be in the United States to stop off at McDonald’s, but she knows that a large order of fries won’t cut it if she wants to be lean. Oh, well.
It’s time to rehearse for a few hours before heading back to the hotel. She nibbles on another boring protein bar during an afternoon break at three o’clock, drinks her water, and runs through the dance piece for that night’s performance. At least she has roasted duck with orange sauce waiting for her after the show (her favorite!), rice, of course, and vegetables. She might have some wine with dinner. The calorie counting isn’t working with restaurant food. She’ll just wing it.
What Are Judy’s Red Flags? It is not her inability to count calories. In fact, it’s quite difficult to calculate how many calories you are consuming unless the restaurant lists the calories on its menu or you get the information online (www.thecaloriecounter.com). Judy is also in a foreign country, adding to the confusion. However, her frustration in dealing with these issues has led her to chuck the whole idea of keeping an eye on her food intake. Too bad—it might have helped her manage her choices better as well as work on portion control.
For example, regardless of what country you are visiting, you can notice whether you’re loading up your plate (especially at a buffet) and eating every last bit. It is also easy to consider your food choices. In Judy’s case, she tended to veer toward foods high in fat (sausages and duck), sugar (juice), and that yummy orange sauce at dinner. Yet there are also signs of healthy eating in her choices, including eggs, produce, brown rice, and chicken. Still, if she went over her food choices in her mind at the end of the day, she would have seen that she felt “sluggish” before class—a sign that she ate too much.
Judy’s snacks and water were fine. However, the lack of variety is getting to her. She feels bored with the protein bars. After a while, this could lead her to skip them altogether. Lunch was okay if not especially exciting. This may have made her overly receptive to a tasty dinner, which turned out to be another high-calorie extravaganza.
The Remedy The first rule of thumb when filling your plate is to take only 80 percent of what you think you will need and leave something on the plate after you finish. A buffet can be extremely tempting, because we are hardwired to go for variety. As a result, Judy would be better off getting eggs and filling the rest of her plate with fresh fruit, and having a spicy lunch. The easiest way to handle restaurant food is to split portions or eat two appetizers instead of an entrée. Ask for sauce on the side. A cup of roasted duck can add up to 600 calories (not counting the sauce) and 50 grams of fat.
Keeping a Food Diary
Obviously, it helps to know what you are eating, as well as the triggers. A food diary records three or four important pieces of information regarding your daily food intake: the time you eat and drink, what you consume, how you feel, and the amount of calories and fat (optional). Diana, our young dancer introduced at the beginning of this chapter, has been keeping her diary while working with her registered dietician. Let’s see how she does after four weeks of nutritional counseling. Her food diary is recorded in the accompanying table. (If you would like to keep a food diary, a blank worksheet is provided in Appendix H.)
As her food record shows, Diana stayed within her caloric range for an active female dancer who took one to two daily technique classes.
Diana ate a nice balance of carbohydrates and lean protein, stayed sufficiently hydrated, and paced her food throughout the day. She didn’t let her concern about becoming bloated stop her from drinking water, even though it was right before being partnered in adagio class. Diana also had only one small chocolate chip cookie versus her usual bag of jelly beans. The only area where her mood seems to have had an effect is when she ate peanuts after arguing with her roommate, bringing her total fat intake to 62 grams. This is still close to a normal range for dancers (40 to 60 grams). My only advice is, keep up the good work!
The Bottom Line
A balanced diet for dancers involves a variety of nutritious foods. This can be challenging for several reasons, including lack of appetite from exercise, emotional eating, and time constraints—in addition to having to prepare your own food. Yet the rewards are tangible and will have a direct and positive impact on your dancing. When all is said and done, dancers need to be food-conscious, not food-phobic! Think about what you’re getting in, not what you’re avoiding. It’s a much healthier way to look at it.