Eating healthy from a young age helps children build good habits and develop into happy, healthy adults. If your child is taking dance classes, parents should be especially vigilant to ensure they are receiving the nutrients they need to stay active and fuel their growth. Follow the tips below to help nourish your dancer’s performance and development.

A Guide to Healthy Eating for Young Dancers

1. Start the Day Off Right

It’s no exaggeration that breakfast is the most important meal of the day. Their first meal gives children the energy to focus at school. Teenagers and preteens have the tendency to skip breakfast, but you should encourage them to eat enough to keep them satiated until lunch. An omelet, fruit and vegetable smoothie, yogurt with granola and berries, and whole-grain toast are all healthy options.

2. Provide Healthy Snacks

Growing children can get hungry in the hours between breakfast, lunch, and dinner. While snacking is generally associated with chips, candy, and other processed foods, there are plenty of healthy ways to fuel up between meals. Choose snacks that are both tasty and rich in nutrients, such as fruit, trail mix, cottage cheese, or celery with peanut butter.

3. Drink Plenty of Water

Most children don’t drink enough water during the day. Dehydration can lead to overheating, mood changes, and trouble concentrating. In general, children and teens should consume between 2 and 3 quarts of water per day. Kids engaged in physical activities like dance classes may need to drink more to stay hydrated.

4. Maintain a Balanced Diet

A nutritious diet tailored to a dancer’s needs will help improve your child’s performance. Dancers need a balance of the three macronutrients: protein, carbohydrates, and fat. Proteins build muscle and strength, carbohydrates offer an energy boost, and healthy fats assist with muscle repair and maintaining cell structure and hormone levels. Monounsaturated and polyunsaturated fats found in fish, nuts, seeds, avocados, and olive oil are more beneficial than saturated fats.

5. Plan Fresh Meals

Fast food and processed meals tend to be high in sodium, sugar, and trans fats. Cooking most of your meals allows you to control what your family is eating. It can sometimes be difficult for working parents to plan a fresh meal every day, but simple solutions like grilled chicken breast with vegetables, whole grain pasta, and baked salmon provide many essential nutrients for your young dancer.
 

Help your child stay healthy and active with dance lessons from Elite Dance Studio in Lindenhurst, NY. Children and teens across Long Island will learn new dancing techniques in a safe, fun, and welcoming environment. The team offers a variety of dance classes to suit any child’s interest, including hip-hop, ballet, jazz, tap, contemporary, and acro. Call the dance studio at (631) 450-4740 to discuss enrollment. For more information about their classes, visit them online.