As a professional dancer, teacher and performance coach I have observed many dancers struggle to eat properly over the years. Building a healthy way of life takes know-how just like everything else. I have developed this Nutrition for Dancers program to help dancers do just that. Below is a guide that is packed with tools for you to get on your way to eating in way that serves your body so you can perform your best (side note - this works even if you are not a dancer)!!
Visit the blog for great recipes and up to date information. If you have any questions or want to work with me directly feel free to book a session or contact me!
Visit the blog for great recipes and up to date information. If you have any questions or want to work with me directly feel free to book a session or contact me!
Basic Principles
Healthy Choices
Sea Salt over Salt
Honey or Coconut Sugar over white sugar, fructose, high fructose corn syrup, Stevia etc
Unsweetened Almond milk, Coconut Milk, or Hemp milk over dairy or soy milk
Green Tea or Matcha over Coffee
Rice products over wheat products. ie: Rice pasta over regular pasta
Grains: brown rice, quinoa (bonus: has a good amount of protein), millet
Protein: wild caught fish (salmon is great), grass fed organic beef, free range organic eggs, organic lamb, beans
Snacks: bananas, nuts (almonds and cashews specifically), wild blueberries, a smoothie, fresh veggie juice, coconut milk ice cream, dark chocolate (make sure it is made without dairy), avocado, hummus, carrots, cucumbers, string beans, celery, nut butters, coconut chips...
Things to Avoid
Dairy (This includes whey protein. Aged cheeses are o.k. once in a while for some people)
Gluten (anything with wheat in it)
Sugar (period end of story)
Eat as much as you want of the following
Raw vegetables (salad)
Green Vegetables
Ocean Vegetables
Root Vegetables
Red Potatoes
Sweet Potatoes
- 80/20. Build your plate with 80% Vegetables and 20% protein or grains
- Suggestions: Quinoa OR a Protein like Wild Salmon or grass fed beef and Vegetables
- Proper food combining habits aid with getting the most nutrition out of your food.
- Eat fresh real foods that are grown and raised without pesticides or antibiotics.
- Avoid processed foods (if you must buy processed, read the ingredients! If you can’t pronounce it, don’t eat it!)
- Eat 3 meals a day within 12 hours to leave your body for recovery. Ex: 8am and 8pm
- Eat till you are 80% full, leaving room for digestion
- Supplement your food with Vitamin C, D, E and B-12.
- Everyone is different so talk to your doctor for exact dosage and possible additional supplements.
- Listen to your body. If you eat something that makes you feel energized take note. The same is true if you eat something that makes you feel sluggish, upsets your stomach, or makes you feel uneasy. Write down any signals your body gives you so you can better understand it.
- Most importantly, eat what you enjoy!
Healthy Choices
Sea Salt over Salt
Honey or Coconut Sugar over white sugar, fructose, high fructose corn syrup, Stevia etc
Unsweetened Almond milk, Coconut Milk, or Hemp milk over dairy or soy milk
Green Tea or Matcha over Coffee
Rice products over wheat products. ie: Rice pasta over regular pasta
Grains: brown rice, quinoa (bonus: has a good amount of protein), millet
Protein: wild caught fish (salmon is great), grass fed organic beef, free range organic eggs, organic lamb, beans
Snacks: bananas, nuts (almonds and cashews specifically), wild blueberries, a smoothie, fresh veggie juice, coconut milk ice cream, dark chocolate (make sure it is made without dairy), avocado, hummus, carrots, cucumbers, string beans, celery, nut butters, coconut chips...
Things to Avoid
Dairy (This includes whey protein. Aged cheeses are o.k. once in a while for some people)
Gluten (anything with wheat in it)
Sugar (period end of story)
Eat as much as you want of the following
Raw vegetables (salad)
Green Vegetables
Ocean Vegetables
Root Vegetables
Red Potatoes
Sweet Potatoes