How to ‘Eat Smart’ for Dance

by Alex on October 23, 2018

Being a dancer is physically demanding so what you eat and drink is incredibly important. What you eat and drink will affect how well you rehearse and perform. Optimum nutrition will keep you well fuelled, in shape, healthy, hydrated, focused and alert but most importantly safe! As a dancer, if you have below average nutrition it may leave you at risk of injury, lacking concentration, sore, unable to develop new muscle and in less than ideal physical shape.

See my top 4 tips below to ensure optimum nutrition for dancers:

1. Include a carbohydrate rich food at each meal & snack:

Carbohydrates provide your body with energy, they can help to prevent fatigue while dancing and can also aid in recovery. Carbohydrates are a source of fibre as well as other vitamins and minerals that are important for health.

Foods that are a source of carbohydrates include:

  • Bread, wraps, crackers
  • Starchy vegetables: potato, sweet potato & corn (peas, pumpkin, carrot & beetroot contain moderate carbohydrates)
  • Pasta, noodles, rice, couscous, quinoa
  • Cereals, oats, muesli
  • Dairy foods: milk, yoghurt & cheese

Be sure you are including a carbohydrate rich fuelling food at each meal and snack.

2.  Include a protein rich food at each meal (particularly after dancing):

Protein is important for muscle growth but also for muscle maintenance and repair. Including some protein at each meal will also help to keep you satisfied, so you will be less likely to over eat throughout the day.

Foods that are a source of protein include:

  • Lean meat: beef, chicken, turkey, fish, pork, ham
  • Eggs
  • Dairy foods: milk, yoghurt, cheese
  • Plant based sources of protein: chickpeas/legumes, nuts/seeds, tofu/tempeh, edamame (soy beans), felafel, TVP, nut meat, Quorn products etc

3. Include a source of healthy fats each day:

Healthy fats help to keep your joints healthy and lubricated, as a dancer this is very important! By including some healthy fats each day it will provide essential fatty acids, vitamins and minerals. Omega 3 fatty acids are good for the immune system and also have anti-inflammatory effects. Healthy fats are found in avocado, fish (salmon, mackerel, tuna etc), nuts and seeds as well as most plant-based oils (for e.g. olive oil, macadamia oil, sunflower oil etc). It is also important to limit your intake of saturated fats e.g. processed meat, snack and take-away foods as this can assist in controlling body fat but also keeps your heart and cholesterol levels healthy

4. Include 3 or more serves of calcium rich foods each day:

Calcium is important to keep your bones, teeth and muscles strong and healthy. You may be at risk of a calcium deficiency if you have low/restrictive energy intake, following restrictive diets or avoiding dairy products. This can lead to reduced bone density (osteopaenia) and stress fractures – a dancer’s worst nightmare! To ensure you are not at risk of calcium deficiency you should be including 3 or more serves of calcium rich foods each day.

One serve of dairy counts as a calcium rich food:

  • A tub of yoghurt (approx. 200g)
  • A glass of milk (250mL)
  • Small glass of high calcium milk (e.g. PhysiCAL)
  • 2 tubs of Le Rice or Fruche
  • 2 slices of cheese (40g)
  • 1 cup custard (200g)
  • Up & Go Poppa
  • 250mL calcium fortified soy milk (be sure to check your soy, almond, rice, oat, coconut milk etc as many are not fortified with calcium)

Dairy is the best absorbed form of calcium, however, some other sources include; 100g salmon (with bones), 200g sardines, 150g tofu (half serve calcium), 100g cottage cheese (quarter serve calcium) and 135g ricotta cheese.

Optimum nutrition for dancers is about:

  • Consuming enough energy to meet your individual needs
  • Including a variety of foods each day
  • Ensuring you include adequate carbohydrate, protein and healthy fats each day
  • Consuming at least 2 serves of fruit and 5 serves of vegetables each day
  • Ensuring enough iron, calcium and other nutrients from intake
  • Drinking adequate fluid
  • Having a healthy attitude towards your body, food and eating

 

If you’re a dancer and are concerned that you may have below average nutrition, or you are struggling with any of the above be sure to contact one of our dietitians today, we’d be happy to help!

{ 0 comments }

Vitamins and Supplements

by Danielle on September 27, 2018

Vitamins and Supplements

There are so many different vitamins and supplements on the market these days. So what brand or dosage do you buy? Do you buy a multivitamin and just hope it’s got everything you need in there? Or do you get a separate calcium, vitamin D, vitamin A, iron etc.?

 

First things first, see your GP if you think you might need some supplementation. Often we can get what we need from changing our diet (that’s where we come in!) and we don’t even need supplements. Which is great because a lot of them hurt the wallet! Also remember, taking a vitamin or supplement doesn’t “make up” for a not so healthy diet, we still need a balanced diet.

Dosage:

The amount of required nutrients depends on your age, gender and your medical/health status. If your GP or dietitian has suggested you take a supplement, try speaking to them or with the pharmacist about how much you really need. In this case, more is not better! There are actually no positives to taking more than what is recommended, in actual fact, sometimes we can take TOO MUCH and this can have negative health effects. Take Vitamin D for example, too much vitamin D (far exceeding 4,000 international units (UI)) can cause serious heart problems. Likewise, too much vitamin A can cause headaches, liver damage and reduced bone strength. These vitamins are fat-soluble, therefore when they build up in your body your body can’t simply flush out as you urinate, like other water-soluble vitamins.

 

Interactions with your medications:

If you are taking other medications, take a blood thinner for example, the effectiveness of this medication might be hindered by your supplements. For this reason, asking the pharmacist about the drug interactions (making sure you state all of your medications and supplements) is really important.

Some to be aware of:

-       Vitamin K can reduce effectiveness of blood thinners (Warfarin)

-       St John’s wort can speed up the breakdown of medications therefore reducing effectiveness

-       Vitamin C and E might reduce effectiveness of some cancer chemotherapy

 

Regulations:

In Australia, we are lucky that supplementations are regulated. This cannot be said for the United States. So ensure you ask a pharmacist if you are thinking of buying a supplement off an international supplement store.

 

To wrap up, make sure you are making educated decisions, and if you are unsure ask the health professionals (GP, dietitian, pharmacist) so you know that you are making a right choice for your health. Continue to eat a balanced diet and if you are interested in meeting your micronutrient goals (vitamins and minerals) through your diet, book in to see one of us! That’s what we are here for!

{ 0 comments }

Inflammation – Can your diet help?

September 11, 2018

Inflammation can occur on your skin, in your joints and other areas within your body. It is a process where the body’s white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.   In some cases, the body’s immune system triggers an inflammatory response when there [...]

Read the full article →

Finals Fever – how to prepare for the biggest games of the season!

September 3, 2018

Fuelling your body for competition leading up to finals is when athletes really need to be in their peak performance. Coming to the end of the season after months of high training loads, long weeks and then nerves starting to set in coming close to finals it is important to focus on nutrition to get [...]

Read the full article →

Mindful Eating

August 16, 2018

Mindful eating   Mindfulness is a real trend at the moment, and for good reasons! Mindfulness has proven benefits for mental health, stress management, even professional and sporting performance. It can also help to improve our relationships with food and our bodies by allowing us to reconnect with our senses, our internal signals or hunger [...]

Read the full article →

Nutrient Rich Breakfast Biscuits

August 7, 2018

Nutrient Rich Breakfast Biscuits Serves 12   Ingredients 1 cup rolled oats ½ cup almond meal ½ cup shredded coconut 1 tsp ground cinnamon ½ tsp baking powder ½ tsp baking soda ½ tsp salt 2 large eggs ¼ cup coconut oil 1/3 cup peanut butter 1/3 cup maple syrup 1 tsp vanilla bean paste [...]

Read the full article →

How to feed your children

August 1, 2018

When we are used to feeding adults and a little one comes along, we are often a little out of our depth. What do you give them? How much do you give them? Are there certain foods you should avoid giving them? What foods are better than others? My child only eats beige food… what [...]

Read the full article →

How to have a balanced diet with a vegan lifestyle

July 17, 2018

So, you’ve made the commitment to becoming a vegan? It is also now time to make the commitment to ensuring that your diet is nutritionally adequate. Vegan or plant-based diets can provide your body with all of the required nutrients (vitamins, minerals, protein, carbohydrates, fats) but a little more planning and care is often required.Below [...]

Read the full article →

Irritable Bowel Syndrome – What’s new in IBS

July 10, 2018

You may have noticed an increase in marketing of products related to Irritable Bowel Syndrome or IBS.  There is now a bread from Baker’s Delight called Low-FOD, for sensitive tummies; a fibre supplement called Pronourish; a range of products available at Coles called FODMAPPED; not to mention many a probiotic claiming to aid digestive comfort.  [...]

Read the full article →

5 Ingredient Winter Warmers

July 2, 2018

It’s cold, it’s dark, you have limited time and limited ingredients? These 5 ingredient winter warmers can be whipped up quickly, with no fuss and you will be feeling toasty warm in no time!    Vegetarian Thai Green Tofu Curry Serves – 4 Ingredients 350g hard tofu 2 bunches bok choy 1 head broccoli (about [...]

Read the full article →