The bodies of young dancers must be able to meet the
demands of exercise and performance. A well-balanced
diet of fruits, vegetables, protein, dairy products, and
whole grains is an important part of being a dancer.
A Healthy young dancers Diet
should generally be composed of about:
-55-60% CARBOHYDRATES:
Whole grain breads, pasta, rice,
fruits and vegetables
The breakdown of carbohydrates provides the primary
fuel for muscles to contract and move the body.
-20-30% FAT:
The healthiest kind of fats are unsaturated and
can be found mainly in fish, nuts, seeds, and oils
from plants such as olive oil
Fat is an important fuel for muscles.
-12-15% PROTEIN:
Chicken, turkey, tofu,
mixtures of beans and rice
Protein is needed to repair stressed muscles
and to make enzymes necessary for metabolism.
Daily Caloric Guidelines
Suggested Guidelines for young dancers
Ages 4 to 6
Boys and girls need
about 46 calories per
pound of body weight.
Ages 7 to 10
Boys and girls need
about 32 calories per
pound of body weight.
For example, a 4-6 year old child weighing
50 pounds would need 2,300 calories a day
(50 pounds x 46 calories = 2,300).
Young dancers must stay hydrated!
A water bottle should be part of any young dancer’s
gear. Small amounts should be consumed every 15
minutes during rigorous exercise.
Because all functions in the body take place in an
aqueous (water) environment, adequate fluid intake
is essential to maintain the body’s hydration to
ensure the ability to perform best dancer.
