What to Include in Your Little Dancer’s Meal Plan?

Do you have a child who’s attending dance classes? Are they looking less energetic lately? If dance is a sport, then your child is an athlete. That’s why dance students need stay fit, active and properly nourished.

Diet plays an important role in your child’s performance as a dancer. So you need to have a well-balanced meal plan ideal for your child’s needs. Let’s take a closer look on a dancer’s most recommended diet.

Generally, a dancer’s diet should be comprised of:

 55 to 65 % Carbohydrates

 12 to 15 % Protein

 20 to 30 % Fats

 Carbohydrates

Carbohydrates can be a dancer’s best friend. It makes a dancer achieve better endurance and improved brain function. You can choose from whole grain cereals, pasta, bread and rice. These carbs ‘fuels’ the body muscles for dancing. Without enough carbohydrates, your child will feel more fatigued during rehearsals.

However, you should be mindful of simple sugars found in sweets such as sodas, juices, pastries and refined grains. Sweets won’t provide the energy your kids need.

These are poor in nutrients.

 Protein

Protein is responsible for the repair of damaged muscle fibers and bone health. Amino acids are left after proteins have been digested. These amino acids are used by the body to make proteins essential for breaking down food and repairing body tissues.

 Fats

Most people link fats with gaining weight. This has been a misconception for so long. As a matter of fact, a diet which is too low in fat may affect the performance of your kid. Fats provide structure for all cell membranes.

The healthy fats are also needed in the absorption of the fat soluble vitamins such as Vitamins A, D, E and K. These vitamins fuel the muscles for energy.

Some examples of healthy fats are nuts, coconut oil, olive oil and avocado.

 Vitamins and Minerals

It’s also vital for dancers to have enough micronutrients. Sufficient micronutrients should be present in your child’s diet to maintain normal health.

 Iron- Transports oxygen to the blood.

 Calcium- Good for bone growth

 Vitamin B- Part of Energy Production