1. AS Dance
The Healthy Performer
Nutrition

2. WHY DO WE NEED FOOD?
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To grow
To reproduce
To maintain optimum health
To avoid disease and illness
To aid recovery from illness
To build and repair bone
To build and repair muscle and other body tissue
To maintain constant body temperature
To maintain vital body functions

3. Nutrition Basics
Sensible guidelines for sensible eating
 Prevent yourself getting too hungry-we make bad choices when starving!
 Variety- try to introduce new foods to your diet and vary them. Think colour!
 Wholesomeness- Try to eat foods in their most natural unprocessed state.
 Moderation- everything is ok if eaten in moderation.
 Fad diets do not work long term and will often miss out key nutrients.
 A balanced diet and sensible exercise together will enable you to be fit and
healthy.

4. A BALANCED DIET
Protein
Meat, chicken, fish, pulses, cheese, eggs,
nuts
Carbohydrate
Bread, cereals, pulses, nuts, pasta, fruit and
vegetables
Fat
Avocado, Cheese, Dark Chocolate, Nuts,
Fish-Salmon, vegetable spreads, Olive Oil,
Hummous, pumpkin and sesame seeds.
Dairy
Eggs, dairy products, butter
Fibre
Wholemeal bread, pasta, rice, pulses, all
kinds of vegetables and fruit
Vitamins
/Minerals
Iron (green vegetables, beef), vitamin C & A
(fruit & veg), vitamin D (milk), vitamin B12
and folate (green vegetables)

5. GETTING THE BALANCE
RIGHT
Basing meals on high
carbohydrate foods
Bread, pasta, rice, choose
brown versions for additional
health benefits, etc.
Having at least 5 portions
of fruit and vegetables a
day
This does include beans,
pulses and fruit juice but each
only counts once towards the
total daily amount
Eating moderate amounts
of meat, fish and chicken
Grilled rather than fried, oven
baked and unprocessed
(chicken breast rather than
sausages)
Having 3 portions of dairy
foods a day
Try the reduced fat versions
such as skimmed or semiskimmed milk, yoghurt, etc.

6. A BALANCED DIET

7. HEALTHY SNACKS
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Fact
Eating carbohydrates as naturally occurring sugars
found in fruit and many vegetables, means that the
body has to digest the food and so the sugars are
released into the blood stream in a more constant
manner to fuel the body. You will have more energy
for longer.

8. Effect of eating fruit versus sweets and
chocolates on blood glucose and energy levels
Blood
Glucose
Levels/
Energy
Levels
Bananas
and dried
fruit
Sweets
and
chocolate
Insulin
Time

9. Common physiological problems
Problem
Probable cause
Fatigue, low energy and inability to
concentrate
Not enough good carbohydrates to
sustain energy levels, inadequate
rest
Headaches
Dehydration, reaction to a sugar
spike
Consistently sore muscles
Not enough protein to aid muscle
repair and growth
Cramps
Dehydration, lack of calcium, lack of
sodium (salt)
Poor skin
Low vitamin and minerals intake
Joint pain/ inflammation
Low omega 3- eat fish and green
vegetables. Also poor technique!
Low mood, feeling overwhelmed,
stress
Too much sugar or alcohol, which
destroy B vitamins and vitamin C.
Feeling sick
Dehydration, too much sugar and
undigested food

10. ENERGY FOR DANCE
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Eat Breakfast
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Re-stock the energy stores after class or performance. Energy
stores should be replaced by eating low fat, high carbohydrate
snacks or a light meal.
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The main meal should also include protein to maintain muscle bulk
and to stop the protein from being used as a fuel.
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Meals and snacks should include a variety of components that make
up a balanced diet.
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Try to eat 5/6 times daily, eating smaller, healthier meals and snacks,
which will help prevent a ‘high’ and ‘crash’ effect and instead
gradually burn energy throughout the day.

11. Calories - The Facts
 All foods contain calories which the body turns into energy
Empty calories like fizzy drinks have high calories/sugars and no
nutritional value
There are good calories and bad calories!
Energy which is not used is stored as fat
The average recommended number of calories for an active female
aged14-18 is 2000-2400 for the equivalent male it is 2800- 3200

12. Key benefits for each food group
Carbohydrates
Essential for energy- broken into starches and sugars
and turned into glucose for the body to burn
Protein
Essential for muscle repair, build and body structure
Fight infection
Used for energy when carbohydrate intake is low
Fats
Aid absorption of Vitamins
Cushioning and insulation of vital organs
Used for energy when carbohydrate and protein intake
is low
Vitamins and
minerals
Maintain overall body health-immune system
Formation of red blood cells, hormones and nerve
transmitters
Minerals-calcium, zinc- maintain healthy bones, teeth,
nails etc
Fibre
Formation of faeces and waste products
Regulating blood sugar levels

13. Smart Targets
Specific
e.g. I will drink water everyday instead of
fizzy drinks
Measurable
Measurable goals help you track your
progress
Achievable
You are much more likely to keep goals
which are achievable
Relevant
Goals should be relevant to you
Time Specific
Set yourself a time scale for achieving your
goal

14. Online Resources for healthy eating & information
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NHS
Food Standards Agency
British Dietetic Association
Recipes
BBC