The Dancer’s Diet: A Guide To Healthy Eating

The body is a temple, and what you put into it will inevitably have an effect on how it operates. That’s especially true for dancers! By sticking to a healthy diet, dancers can enjoy more energy, stamina and physical fitness that will help them as they learn to become better and better.

Dancers should particularly be aware of some key dietary tips in order to maximize their strength and stamina. Doing so will lead to more enjoyable classes, and a happier outcome. You can assist by packing some healthy snacks for your child to enjoy in between classes, which can grant an energy boost, while contributing to their overall health.



This one is no secret, but it’s worth mentioning anyways. Hydration is extremely important for anyone engaging in rigorous physical activity, and dancing certainly qualifies. All that energy being expended means the body is working overtime to keep up, and that means hydration should be a priority. 

Besides simply quenching thirst, water is important when it comes to preventing things like muscle cramping, which can have some serious effects during a dance lesson. Similarly, the body can overheat during vigorous exercise, and lack of water can lead to some serious issues. Staying fit means staying hydrated in order to get the most out of a class. Make sure your child is drinking regular consistently during classes to keep replenishing fluids, as well as after class when the body’s healing process kicks in. Doing so will guarantee that your child is fit and healthy both during, and after class.



Carbs act as cheap and effective sources of energy by breaking down glucose, which in turn aids in alertness, stamina and muscle fuel. However, it’s important not to load up your diet with too many carbs, or they can be difficult to burn off, even during an intense workout. Carbs are meant to supplement a healthy diet, and account for around 30% percent of a dancer’s recommended intake.

Thankfully, there are many forms of carbs to ingest, each as delicious as the last! Popular choices are rice, whole wheat pasta and breads, beans, etc. With the right balance, carbs can act as an energy propellant, without lingering in the body and leading to things like unnecessary weight gain.



Everyone knows that protein is a vital component of a healthy diet, and humans rely on it as an excellent fuel source. While bodybuilders tend to use protein for increasing muscle mass, dancers can use it to balance out a healthy diet, while providing a lean energy boost at the same time.

Typically, protein is best found in various meats, but vegetarians can opt for alternate sources such as tofu, rice and beans, lentils, green peas and oatmeal, among others. 



Contrary to popular belief, not all fats are bad for the body. In fact, many “good fats” are necessary to maintain a healthy diet. This means avoiding saturated and trans fats as much as possible, including greasy foods, and instead focusing on healthy fats that come from avocados, coconut oil, omega-3s, eggs, and various nuts such as almonds and walnuts. 

In many cases, these healthy fats can do everything from lower cholesterol and the risk of metabolic syndrome, to providing improved memory function, and a major boost in energy. Out with the bad, in with the good.



Parents have a habit of spoiling their kids when it comes to unhealthy foods, but if your child is going to be a dancer, they should stay away from the bad stuff, and focus on a healthy diet. Thankfully, there are a bunch of ways to spice up their daily intake of food with incredibly tasty recipes that are wholesome, healthy, and packed with bodily benefits! 

Need some help determining a good dietary balance for your tiny dancer? If so, contact us directly, and we’ll be glad to help. Kids who eat well feel better, avoid problems as they mature, and learn to lead a much happier lifestyle that will serve them well as they move into adulthood. Tack on some dancing along with the food, and you’ve got a surefire win!