Healthy Diet for Dancers

The key to maintaining the energy to become a great dancer is to follow a healthy diet. Your body will perform at its best when it  has the proper fuel. Because dancing requires a lot of energy, dancers will consume a lot of calories during a dance class. A healthy diet should include a balance of carbohydrates, proteins, fats, vitamins, and adequate fluids.


Carbohydrates are starches. They are found in foods like cereal, bagels, pastas, bread, and baked potatoes. These should compose about 50-65% of your diet.


Proteins help build and repair muscles. They are found in foods like poultry, lean meats, legumes, beans, and tofu. Proteins should be about 12-15% of your diet.


Most people, including dancers, try to stay away from fats. They think it will make them gain weight and most dancers try to stay as slim as possible. However, if your diet doesn’t have fat in it, it can impair your performance. It can also cause health problems. A healthy diet should contain about 20-30% fat. It is best to aim for foods that are low in saturated fats. Avocados, nuts, and seafood are good examples.

Vitamins and Minerals

Vitamins and minerals do many important things in the body, including cell formation and energy production. To keep vitamins and minerals in your body, you should eat about five servings of fresh fruits and vegetables a day. Whole grain breads and cereals are also good examples. If your body has trouble keeping in nutrients, it is best to take a daily multivitamin.


Water helps to regulate body temperature and maintain circulation. It also helps the body to maintain salt and electrolyte balance and remove waste. When you are dancing, you sweat a lot, and when you are sweating you lose fluids. It is really important to continuously drink water while dance, because you will lose a lot of water before you become thirsty. Drink small amounts of fluids before, during and after dance workouts.