Poised for Performance

By Stephanie Dean, RD/LD
Baylor University Medical Center at Dallas

With summer ballet camp in full swing are you ready to perform at your best? For the energy to push on to the next level remember the key is nutrition. How can nutrition fit in your busy training schedule?

Nutrition can be convenient and give you energy for a competitive edge. Here are meal and snack options to help keep you dancing all day.

Meals
Depending on where your camp is offered, you will have differing food options. You may eat most of your meals at a cafeteria, a local fast food joint or you may bring your own lunch. To help you succeed in all three environments let us first look at the healthy components of a meal. It is as easy as keeping time or counting to four.

Protein is first food group to include at a meal. Some athletes have veered away from protein, which may be a disadvantage because it’s a great source of iron, zinc, calcium and other nutrients. These nutrients help you avoid anemia, maintain a stronger immune system, and build strong bones.

Second, I recommend you to focus on complex carbohydrates. Carbohydrates build your glycogen stores in your muscles and, in turn, the glycogen helps you muscles endure through an intense class and push past your previous physical limits. Liver glycogen relates to your blood sugar and without adequate carbohydrates and protein your blood sugar could plummet. You may faint, feel sweaty or become short tempered. This certainly won’t help your performance or promote you Ms. Congeniality.

Third, focus on your intake of vegetables and fruits. These nutrient packed delights will provide you with vitamins A and C, potassium and fiber. This helps to keep your stomach satisfied and promotes heart health. Plus more color on your plate mean more flavors in your mouth.

Finally, focus on calcium. Dairy drinks make it quick and easy. I encourage you to choose calcium instead of caffeine. Caffeine works against bone mineralization while calcium helps to increase your bone density. Both teenage girls and women in their twenties can easily increase their bone density. Now is the time because bone density reaches its peak by your thirtieth birthday. Remember calcium at a meal and take a step toward stronger bones.

Now let’s apply these recommendations!

Meal Examples

Packed lunch:

• Tuna (Starkist Tuna Creations Sweet & Sour©-4 oz) tossed together with spinach (1/2-1 cup) and walnuts (10 halves) in a whole wheat pita (6" pita). As sides add a tangelo, a mozzarella cheese stick (2% milk fat) and a red pepper—it is great when sliced up and eaten raw.
• For a roast beef sandwich try light roast beef (Boars Head©—3 oz) on whole wheat bread (2 slices) with a slice of Swiss cheese, apple slices and Dijon mustard. This takes excellent with the rest of the apple and baked chips served on the side.
• Chicken salad made with (canned premium chunk chicken in water—3.25 oz). Drain the meat and combine with 1 tablespoon of light mayo, grapes (15), almonds (8) and eat on reduced fat Wheat Thins© (16 crackers). As a side eat with a bag of pre-washed carrot sticks and a low fat yogurt.

Fast Food Restaurants:

• Wendy’s©: small chili, mandarin oranges, low fat white milk, side salad with 1 packet of Italian vinaigrette dressing.
• Subway©: oven roasted chicken breast on wheat bread (6" sub) topped American cheese (2 triangles), all the vegetables you would like and either the olive oil blend dressing or mustard. For sides plan on Harvest Cheddar SunChips and a packet of apple slices.
• McDonald’s©: Premium southwest salad with grilled chicken, one packet of Newman’s Own© creamy southwest dressing and a fruit n’ yogurt parfait (with granola).

Cafeterias:

If you find yourself eating at a cafeteria, portion control is key to maximizing your energy and reduce the fats. A good rule of thumb would be to have one-half of your meal vegetables and fruits; one quarter protein; and one quarter complex-carbohydrates. (Reference the image below.)

Also, regardless of where you find yourself eating, select water as your drink of choice which will help you stay hydrated. Too plain? For added flavor try lemon juice to freshen it up.

Snacks
Pre-packing snacks is also important to maintaining your energy throughout the day, and reducing the incidence of snacking on junk foods. Snacks should have a carbohydrate and a protein to keep you energized. Below are five snacks to keep you dancing.

• Soy crisps (17 crisps)
• Plum (or other fruit of your choice) with a low fat string cheese
• Peanut butter and jelly sandwich on one slice of whole wheat bread
• Vegetable sticks dipped in low fat ranch dressing with a glass of low-fat milk
• Pita chips (14 chips) and hummus (3 tablespoons)

With these ideas and a little pre-planning you are set to perform at your best! Keep dancing and remember good nutrition can keep you maximize performance and be poised for the performance of a lifetime.