We've all heard that "breakfast is that most important meal of the day" so one of the most common questions I'm asked from dancers is, "Should I eat breakfast if I'm not hungry?" Some worry that eating breakfast adds extra calories and others explain they just don't have time. Plenty of research demonstrates that a healthy, balanced breakfast has many benefits (i.e. better weight management and increased focus and concentration resulting in higher academic achievement).

This is especially true for the dancer who typically endures a long, demanding school day, with limited opportunities for fueling before a rigorous afternoon dance practice or performance. So, as dancers prepare to head back to school, consider the following reasons why skipping breakfast is not a winning strategy. Hopefully these will enlighten YOU about your own choices and encourage you to improve your breakfast routine for optimal performance and to dance healthy! 

1.  Skipping breakfast results in less energy expenditure.  When you skip breakfast, your body must manage the fact that you haven't eaten for almost 18 hours! For example, if you ate dinner at 6 and didn't eat again until lunch, that's a long time. Studies have been inconclusive as to whether this causes a reduction in metabolism (the number of calories your body uses in a day); or, if an individual expends less calories because they have less energy and consequently are less active. For example, dancers who try to sustain afternoon practices or rehearsals by only eating lunch may struggle with energy and consequently suffer with decreased endurance and stamina. 

2.  Being overly hungry often leads to overeating. Going too long without eating can lead to overeating and increased cravings for sweets. Ignoring your body's physical need for fuel can develop into more extreme symptoms of hunger, such as being irritable, unable to concentrate or having a headache. As a result, making decisions about what and how much to eat can be more difficult. This may lead to eating too fast and not being able to notice feelings of fullness until you are overly full.

3. Overeating at night. For some people, eating too much the night before may result in a lack of hunger for breakfast. Unfortunately, this starts a vicious cycle of skipping breakfast (and maybe skimping on lunch) because they feel guilty and regretful for overeating the night before.  When they start eating later in the day, the body is overwhelmed with hunger and cravings, and the cycle of overeating continues.  This cycle of under-eating and over-eating results in most of the dancer's calories being consumed in 1 or 2 meals, late in the day, versus the recommended 4-5 meals throughout the most active time of day. This pattern is very hard on the body resulting in increased cravings, compromised immune health, more fatigue, and disruption of sleep.

4. Thinking that eating breakfast "triggers more hunger." Some people state that once they start eating, they feel hungry all day. When we look at the time that their hunger is developing again after breakfast, it usually makes sense since they haven't eaten for a few hours.  "Feeling moderately hungry" about every 3-4 hours is a normal feeling, but for some, it can bring up anxiety or fear that if they start eating, they won't be able to stop, or that they're eating more than they "should".  So, they avoid eating until the feeling is more intense.  Over time, only these intense feelings of hunger are recognized as the time to start eating, rather than when the hunger is developing.  And, since intense hunger often results in overeating, the association is set up.  Learning to trust your body and its internal cues while planning ahead to eat a balanced breakfast (that includes protein) can help stabilize normal hunger and fullness cues throughout the day and the individual is able to make more healthful food choices.

3 basic ingredients for a balanced breakfast include: 

1) Protein, 2) Complex carbohydrate, and 3) Healthy fat

Protein, such as eggs, yogurt, lean meats, fish, cheese, and nuts, at breakfast is vital for overall growth and repair of muscle tissue, while also helping slow down the absorption of carbohydrates and keeping you satisfied until your next meal or snack.

Complex carbohydrates include foods such as oatmeal, whole grain breads, quinoa, fruit and vegetables. I also recommend dancers include a fruit or vegetable when choosing oatmeal or other wholesome grains at breakfast because fruit and veggies are natural sources of anti-inflammatory chemicals, called antioxidants.  Foods with anti-inflammatory properties are crucial for dancers to consume at each meal as they help manage the stress of intense dancing on the body. So, as the saying goes, "Get some color on your plate!"

Healthy fats include nuts and seeds (specifically walnuts, almonds, and chia, sunflower or ground flax seed), nut butters, avocado, canola oil, olive oil, etc.  Common toppings for breakfast foods often include butter, cream cheese, etc. Enjoy these in moderation. Include a variety of fats in your weekly breakfast meals as they add flavor, increase satiety, and you will be adding important vitamins, such as vitamin E -- also a powerful antioxidant!

Check out the Sample Meals that follow for simple examples of incorporating these 3 important nutrients in your breakfast. Note that amounts vary based on individual and amount of activity.

Sample Meals: 

                  Protein                                Complex Carbohydrate                         Healthy Fat

6 oz. Greek yogurt ¼ cup granola1 cup mixed berries1 Tbsp almondsHardboiled egg2 Tbsp nut butter ½ cup cooked oatmeal ½ small banana 1 Tbsp chia seeds 1-2 eggs scrambled 1 slice cheese 1 whole grain English muffin 1 cup orange slices 1 tsp. butter 

Smoothie: 1 scoop whey protein powder 1 cup milk 1 cup frozen berries Slice of whole grain toast 1 Tbsp ground flax seed 1 tsp butter

About the Author:  Val Schonberg is a Registered, Licensed Dietitian with a Master's degree in nutrition science and Board Certified as a Specialist in Sports Nutrition.  She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening individuals about food, eating and overall wellness. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813.