In the demanding world of professional ballet, ballerinas face the challenge of maintaining a lean physique while fueling their bodies for intense training. With training sessions often lasting between 4 to 8 hours a day, ballerinas can burn around 1,600 calories daily. A well-balanced, nutrient-rich diet is essential for providing the energy needed for long durations of dancing and aiding in the recovery process.
The Importance of a Balanced Diet
A ballerina's diet is a crucial component of their overall health and performance. It provides the necessary energy to dance for extended periods and supports the body's recovery. Therefore, understanding what ballerinas eat and how they maintain their energy levels is essential for both aspiring and professional dancers.
Daily Eating Habits of Ballerinas
To sustain their energy levels and maintain a healthy weight, ballerinas follow specific eating habits, including:
- Starting the Day with a Balanced Breakfast: Breakfast is the most important meal of the day, especially for ballet dancers. It is best to plan the meal the previous day. Most ballerinas prefer a high-protein breakfast to provide the energy needed to push through the day.
- Frequent Small Meals: Ballerinas often eat 5-6 small meals throughout the day. This helps maintain energy levels and prevents overeating.
- Hydration: Dancers must drink plenty of water and electrolyte-rich beverages to stay hydrated and avoid consuming empty calories. Hydrating foods like watermelon, strawberries, broccoli, pineapple, cucumber, tomatoes, and apples are also beneficial.
- Prioritizing Lean Proteins: Including lean protein in meals and snacks aids muscle repair and growth and increases satiety.
- Complex Carbohydrates: Choosing whole grains and fiber-rich carbs provides sustained energy and supports digestive health.
- Healthy Fats: Incorporating unsaturated fats into the diet supports joint health and aids nutrient absorption.
- Fruits and Vegetables: Eating a variety of colorful fruits and vegetables daily supplies vitamins, minerals, and antioxidants.
- Limiting Processed Foods and Sugars: Minimizing intake of processed snacks and sugary items reduces empty calories and helps maintain weight.
- Pre- and Post-Workout Nutrition: Consuming appropriate snacks before and after training sessions fuels workouts and aids recovery.
- Mindful Eating: Paying attention to hunger cues and eating slowly without distractions improves digestion and prevents overeating.
- Calcium and Vitamin D: Ensuring adequate intake of calcium and vitamin D supports strong bones and prevents injuries.
Ballerina Meal Plans and Examples
Here are some examples of meal plans and specific foods that ballerinas incorporate into their diets:
Sample Meal Plan
Breakfast:
- Greek yogurt sweetened with honey and topped with organic berries and homemade granola.
- Oatmeal with berries and nuts.
- Whole-grain toast with avocado and egg.
- Two fried eggs.
Mid-Morning Snack:
- Fruit salad.
- Some honey Greek yogurt, cashews, or a banana.
- Nuts, berries, smoothies, Greek yogurt, bananas, and nut bars.
- Almond milk or almond butter.
Lunch:
- A prepared-ahead quinoa, veggie, and tofu stir-fry.
- Mozzarella and tomato salad dressed with Super Greens and pistachio pesto.
- Chicken club on a croissant with aged cheddar.
- Roasted Italian potato salad.
- A salad with some kind of protein, like chicken, as long as it has a nice dressing.
- A sandwich, maybe with salami and a garlic aioli.
- Grilled chicken salad with leafy greens.
- Quinoa with roasted vegetables and chickpeas.
Afternoon Snack:
- Coffee with granola bar or nuts.
- Parts of a Kind bar (like the dark-chocolate cinnamon pecan) or trail mix.
- Banana with a handful of trail mix.
- Energy bar with low sugar content.
Dinner:
- A big salad with salmon on it and plantain chips.
- Chicken and rice with veggies.
- Usually a Japanese meal, some kind of protein like steak or fish (my favorite is sockeye salmon cooked in a pan with butter!) with rice, miso soup with daikon and tofu, and a side of avocado, cucumbers, and tomatoes.
- Baked salmon with steamed broccoli and sweet potato.
- Tofu stir-fry with mixed vegetables.
After-Dinner Snack:
- Some kind of dessert like ice cream or a cookie.
- Low-fat cottage cheese with berries.
- Herbal tea.
- A small piece of dark chocolate.
Specific Food Choices and Their Benefits
- Greek Yogurt: High in protein, it helps with muscle repair and provides sustained energy.
- Berries: Rich in antioxidants, they support overall health and reduce inflammation.
- Nuts: Provide healthy fats and protein, contributing to satiety and sustained energy.
- Avocado: A source of healthy fats that supports joint health and nutrient absorption.
- Eggs: A high-protein option that provides essential nutrients.
- Chicken and Fish: Lean protein sources that aid in muscle repair and growth.
- Quinoa and Brown Rice: Complex carbohydrates that provide sustained energy and support digestive health.
- Vegetables: Rich in vitamins, minerals, and antioxidants, supporting overall health.
- Dark Chocolate: A treat rich in antioxidants that can help reduce inflammation.
- Almond Milk and Almond Butter: Nutritious snacks that help with hydration and recovery.
Recipes from Professional Ballerinas
Here are a couple of recipes shared by professional ballerinas:
Read also: The Hoxsey Diet
Baked Salmon with Grainy Mustard and Steamed Buttered Broccoli (Jillian Vanstone):
- Salmon:
- Place uncooked salmon, skin side down, on a parchment-lined baking sheet and cover with grainy mustard.
- Cook for 10-12 minutes at 350 degrees.
- Grainy Mustard:
- 2 tbsps of pommery mustard
- 2 tbsps maple syrup
- 1 clove of garlic, finely chopped
- Salt and pepper to taste
- Salmon:
Roasted Italian Potato Salad (Tanya Howard):
- Quarter 3-4 red-skinned potatoes and roast at 325 degrees with olive oil, salt, and pepper until fully cooked inside.
- Remove from oven and toss in sundried tomato vinaigrette with white beans, sun dried tomato strips, quartered artichokes, and fresh basil.
- Vinaigrette Recipe:
- 1/2 cup olive oil
- 1/2 cup sundried tomato water
- 2 tbsps. red wine vinegar
- 1 tbsp. Dijon mustard
- 1/2 cup torn basil leaves
- 1 tbsp. honey
- 1 clove of garlic
- Salt and pepper
- Using 1 cup of real dry sundried tomatoes (not the ones packed in oil), soak for 15 mins in a pot of just boiled water.
- Cut the tomatoes in strips for the salad, and use the soaking water for the vinaigrette.
- Combine all ingredients and whirl with a hand blender.
Eggs with Asian Brown Rice Salad (Jordana Daumec):
- Eggs:
- Fry 2 eggs in pre-heated cast iron skillet with sesame oil and butter.
- Top with a drizzle of soy sauce and a sprinkle of roasted sesame seeds.
- Asian Brown Rice Salad:
- Cook brown rice in a 1:1 water : vegetable stock and 1 tsp. of five spice.
- Toss butternut squash in sesame oil, garlic, salt, and pepper and roast at 350 degrees until tender.
- Toss purple kale with rice wine vinegar, soy sauce, honey, sesame oil (1 tbsp. each for 1 head of sliced kale), and roast at 350 degrees until tender.
- Blanch 1/2 head of broccoli and toss with dressing.
- Dressing:
- 1/4 cup soy sauce
- 1/2 sesame oil
- 3 tbsp rice wine vinegar
- 1 tsp Sriracha hot sauce (or more to taste!)
- Toss all the vegetables and rice together with pickled ginger, sliced green onions, and toasted sesame seeds.
- Eggs:
Baked Eggs (Andreea Olteanu):
- Preheat oven to 350 degrees.
- Lightly oil muffin tins.
- Crack eggs into muffin tins and add salt, pepper, and a dash of smoked paprika.
- Bake for 7-10 minutes.
Adapting the Diet During Different Seasons
Ballerinas often adjust their diets based on whether they are in the performance season or off-season. During the season, they tend to eat more nutrient-dense foods to fuel their performance and ensure they recover from performances. It can be challenging to sit down for a proper meal during a long rehearsal or performance day, so splitting lunch into two and having snacks on hand is common. During the off-season, they can be more relaxed with their eating habits, focusing on eating when they are hungry and still making healthy choices.
Read also: Walnut Keto Guide
Common Misconceptions and Important Considerations
It’s easy to fall into the trap of thinking that dancers are obsessive, pin-thin perfectionists. While the pressures of the job are very real, it’s important to view food as fuel rather than foe. Here are some important considerations:
- Avoid Restrictive Dieting: Dancers should avoid dieting in the traditional sense, where restrictive, limited plans are set in place. Instead, focus on a balanced eating style that provides the necessary nutrients.
- Individualized Approach: There is no single best diet for all dancers. Each dancer's body runs differently, and it takes time to figure out the best way of eating for personal needs.
- Nutrient-Dense Foods: Focus on nutrient-dense foods that provide protein, carbohydrates, and fats to support the body's function and recovery.
- Balance and Flexibility: Include less-nutrient-dense but joy-filled options like cake, cookies, chocolates, and desserts in moderation to maintain a healthy relationship with food.
- Address Disordered Eating: Be aware of the pressures to maintain a thin physique and the risk of disordered eating behaviors. Seek support from registered dietitians and prioritize a healthy relationship with food.
Overcoming Challenges and Seeking Support
Many ballet dancers struggle to fuel their bodies adequately due to various factors, including:
- Societal Pressures: The pressure to conform to the ballet aesthetic of slimness and elongated lines.
- Cultural Norms: Cultural norms prioritizing "clean" eating and equating worth with mealtime "discipline."
- Lack of Nutrition Education: Studios, companies, and schools often lack accurate nutrition education.
- Perfectionism: Perfectionism can lead to psychological burnout and physical injury.
To overcome these challenges, dancers should:
- Seek Nutrition Support: Consult with registered dietitians for personalized nutrition guidance.
- Prioritize Adequate Fueling: Ensure they are eating enough to support their body's needs and prevent injuries.
- Challenge Food Fears: Get over their fear of carbs and fats, understanding that they are essential for energy and hormonal balance.
- Practice Mindful Eating: Pay attention to hunger cues and honor cravings.
- Hydrate: Drink plenty of water throughout the day.
Read also: Weight Loss with Low-FODMAP