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Protein Daily Intake
Adults should eat a minimum of 0.8 grams of protein for every kilogram of body weight daily — that’s about 58 grams for a 73 KG adult, according to recommendations from the Institute of Medicine.
Daily Calorie Intake
Within a healthy, balanced diet, a man needs around 10,500kJ (2,500kcal) a day to maintain his weight. For a woman, that figure is around 8,400kJ (2,000kcal) a day. These values can vary depending on age, metabolism, and levels of physical activity, among other things.
Daily Nutritional Intake
According to the FSC, a balanced diet for an average adult is made up of the following nutrients each day:
|Nutrient||Quantity Per Day|
|Saturated Fatty Acids||24 grams|
|Sodium (salt)||2.3 grams|
|Dietary Fibre||30 grams|
A Dancers Diet
Dancing demands physical and mental endurance. The same way a car needs petrol, the body needs food. Dancers need to consume a diet adequate in calories to their everyday training. These calories should come from healthy sources of carbohydrates, proteins and fat. The secret is not only to eat but the hours of food consumption.
As you may know, Breakfast is the most important meal of the day. This will determine your energy levels for the rest of the day. A Breakfast high in Carbohydrates is essential to keep you running for the rest of the day. A moderate amount of protein can be added as well. An example of a breakfast like this would be granola or oat cereal preferably with milk ( coconut, soya and almond can be used for lactose intolerant), egg whites and a whole wheat toast. Yogurt can be added to the breakfast plan as well as fruit.
Sources of high carbs: Whole grains, vegetables, fruits, Beans and Lentils, quinoa, oats, buckwheat.
Mid-Morning Snack :
A mid-morning snack is essential in maintaining the energy throughout the day. In order to maintain an excellent physique, cutting down three large meals to five smaller meals will help you achieve a faster metabolism but also adequately fuel the body. An energizing shake would be a banana, peanut butter ( with no palm oil ) and coconut milk or crackers and cheese with low-fat yogurt.
A dancer can never plan lunch as every day has a different schedule. Auditions and classes differ from day to day. The best foods to consume are easily digested foods, high in carbohydrates and moderate in protein. High carb meals can be whole grain sandwiches with slices of smoked turkey, ham or tuna and chicken. Another alternative could be a stir-fry with white rice, vegetables, and tofu, seafood or lean meat. Keeping it simple would be jacket potatoes, filled with tuna. Hydration throughout the day is also very crucial and should be maintained. The average water consumption per day is About 15.5 cups (3.7 liters) of fluids for men. About 11.5 cups (2.7 liters) of fluids a day for women ( Institute of Medicine ).
Mid-Afternoon Snack :
The mid-afternoon snack is very similar to the midmorning snack, however, is it a lighter version of it. It is preferable to consume a light snack such as sushi, quinoa, oats, buckwheat, bananas, oranges, banana, blueberries, cashew or almond nuts. A suitable mix would be yogurt with banana and blueberries. Again, depending on exercise, age, gender, the quantities may differ. Use the Calorie Calculator at the top of the page to estimate how many calories you need a day to maintain your energy levels.
After the intense day, a hot bath and stretching are required to recover. Muscle recovery though will be initiated throughout the sleeping process, which means we have to fuel this process with an energy source mostly consisting of protein. A larger amount of protein is needed at this stage in order to help with muscle recovery but also carbohydrates to fuel for the next day. A great dinner would be salmon, tuna, chicken breast + vegetables and brown rice.