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.
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A Healthy Dancer’s Daily 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% PROTIEN:
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 for young dancers
 Ages 4-6
Boys and girls need about 46 calories per pound of body weight.
 Ages 7-10
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).

Adequate Fluids
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 at one’s best.