Nurturing Your Body: Tips for Building a Healthy Relationship with Food for Dancers
A healthy relationship with food is fundamental for dancers, both amateur and professional, to thrive physically and mentally. This blog post offers practical tips to foster a positive connection with food, focusing on nourishment, balance, and mindful eating practices. Remember that doing this takes time and flexibility. Don’t expect to change how you think about food in one week, and don’t beat yourself up if it is a tough journey riddled with setbacks. Take your time and be kind to yourself. The reward - your health - is worth the struggle.
View Food as Fuel, Not the Enemy:
Recognize that food is essential fuel for your body's performance. Shift your mindset from viewing certain foods as "good" or "bad" and embrace a balanced approach to nourishment. Lettuce is not “good” if that’s all you eat. You may end up losing weight, but will also lose muscle and likely cause an injury when dancing. Dessert is not “bad”, it is delicious, and you should have some before you are so starved for it that you end up eating a family-sized tub of ice-cream in one sitting. The trick is to eat a healthy, nutritious meal beforehand, so you can keep the dessert portion reasonable, and enjoy it without guilt.
Practice Mindful Eating:
Take the time to savor each bite and be present during meals. Mindful eating promotes a deeper connection with the sensory experience of food, helping you enjoy meals without distractions. If you are snacking, put your snack on a plate instead of eating it straight out of a bag. Seeing what and how much you are eating will help you stop when you are full.
Listen to Your Body:
Pay attention to hunger and fullness cues. And pay attention to when you are “hungry” because you are truly hungry, or when it means you are tired, anxious or stressed. For myself, I notice that the feeling of hunger often goes away if I take a nap, or if I am short on time, have an espresso. Though the second option is obviously a lot less advisable, it goes to show that feeling hungry can often be a signal of something totally different that actual hunger. Allow your body to guide your eating habits, avoiding restrictive diets. But also put your mind to maintaining a healthy balance of nutrients.
Diversify Your Plate:
Include a variety of foods in your meals to ensure a broad range of nutrients. Aim for a colorful plate with different fruits, vegetables, lean proteins, and whole grains to support overall health. And by all means, eat the foods you like. Your best nutrition-altering efforts will end in defeat if you deny yourself your favorite foods cold-turkey. You can absolutely change your food preferences, most of which are more learned than innate. But you will have to be patient with yourself. Increase the amount of foods you want to eat more of with time, instead of abruptly cutting out everything you like in hopes of losing weight. You want to create a sustainable habit, not jeopardize your health with crash diets.
Stay Hydrated:
Proper hydration is key for dancers. Drink water consistently throughout the day to maintain energy levels, support digestion, and contribute to overall well-being. If you hate water, train yourself to hate it less. Unfortunately, there isn’t any wiggle room here. You need water to be healthy.
Plan Balanced Meals:
Not planning meals ahead of time is often where people go wrong. If you start thinking about what you should eat when you are in the middle of a low-sugar episode, you aren’t likely to make the best decision. Plan meals that include a mix of carbohydrates, proteins, and healthy fats. This balance supports sustained energy levels, muscle recovery, and optimal performance.
Avoid Extreme Diets:
This goes without saying, but here it is: steer clear of extreme diets or quick fixes. Sustainable and long-term health is achieved through a balanced and nourishing approach to eating.
Cultivate a Positive Body Image:
Embrace your body for its strength and capabilities. Focus on the joy of movement rather than unrealistic body standards. Celebrate the unique qualities that make you a dancer. And if you are stuck, ask your teacher or peers what your strengths are as a dancer. Many times we don’t see things in ourselves that are obvious to others. This is often said about our faults, but also applies to strengths. A common example of this: dancers who are not as petite as they would like to be often forget that their slimmer colleagues often lack their strength. What can your body do that others wish theirs did as well? The answers may surprise you.
Seek Professional Guidance:
Remember that advice given in a blog post or a YouTube video may be sound, but is always general. Your needs are likely different from someone in class next to you. For personalized advice, consult with a nutritionist who understands the specific needs of dancers. They can provide tailored recommendations based on your training intensity and goals.
Balance Indulgences:
Allow yourself to enjoy treats in moderation. A balanced approach includes room for occasional indulgences without guilt, promoting a sustainable and enjoyable relationship with food.
Building a healthy relationship with food is a journey that enhances the well-being of both amateur and professional dancers. By embracing nourishment, balance, and mindful practices, dancers can foster a positive connection with food that supports their passion for movement, strength, and overall health. Remember, a nourished body is a powerful instrument for expressing the artistry of dance.
