by Audrey Moore

When it comes to being a star on the stage, you need to do more than just practice your moves and don cute girls dancewear. It's vitally important that you also put the right energy foods into your body. If you don't, you're not going to be able to last very long performing or practicing in the studio. Likewise, you can be putting yourself at risk for a dance injury by not consuming a nutrient-rich diet.

That said, many dancers feel pressured to stay thin -- and will sometimes go to unhealthy lengths in order to do so. But when it comes to dancing, you're burning a ton of calories. So if you don't eat enough of the right foods, at the right times, your body won't have the fuel it needs to perform optimally. On the other hand, a good mix of healthy foods can positively impact your endurance, energy levels and the quality of your performance.

With that in mind, how can you choose the right energy foods? Here are some tips to help you:

Tip #1: Think balance when it comes to your diet.

Your body needs the right mix of nutritious foods in order to operate at its best. That means a balanced diet complete with fruits, vegetables, proteins, dairy... and yes, carbohydrates! Despite what you've been told, not all carbohydrates are bad for you and will make you gain weight. In fact, as an athlete, your body needs a good dose of them in order to have the energy necessary to get through a rigorous rehearsal or long performance. Good sources of carbohydrates for dancers include options such as barley, quinoa, couscous and millet.

Another vital component of a healthy, energy-boosting diet is protein. It's what feeds your muscles and keeps them healthy, strong, and able to withstand the demands of dancing. You can get good sources of protein by adding steak, shrimp, chicken or tuna to a salad. For dinner, you can also eat a full serving of any kind of healthy protein you like with a side of vegetables.

#2: Choose the right foods at the right times.

Being a dancer, you're in your girls dancewear in the studio for many hours of the day. As a result, it's important to have long-lasting energy. Vegetables, as well as foods that are whole grains or that are generally low on the glycemic index (such as oatmeal, pasta, sweet potatoes and legumes) will give you a good dose of sustained energy.

However, sometimes you need a quick burst of energy. When you do, some better food selections are protein and dairy. You can also choose foods that have simple carbs, like fresh and dried fruit, cereal bars, and pretzels. These kinds of foods will immediately increase your energy levels and you won't feel tired and sluggish afterward.

#3: Avoid foods with processed sugar.

Sugar isn't all bad and in fact, our bodies need it in order to operate properly. However, the processed kind you find in candy and donuts simply isn't good for you. While it might provide a quick burst of high energy, it can actually sap your energy in the long term, which can be particularly bad for dancers. While it's ok to indulge every so often, don't make sugary treats a part of your regular diet. The same goes for processed and fried foods in general. They can upset your stomach and sap your energy.

#4: Drink plenty of water.

When you drink too much juice or too many sports drinks, they can actually make you crash during dance class. Instead, the best drink to consume is water. Not only will it keep you hydrated, but it can also help you fight fatigue, increase energy and keep your body operating more efficiently.

#5: Always have snacks on hand.

When you have healthy snacks on hand with you, you won't be as tempted to indulge in candy or other sweets to boost your energy. Some good options include:

• Fresh fruit, from apples and bananas to oranges. Not only are these a great source of Vitamin C, antioxidants, and fiber, but they're easy to carry in your dance bag and will give your body the energy boost it needs.
• Veggies and hummus. Hummus is a good source of protein, which will boost your energy during dance class. Also, instead of crackers, use vegetables, like carrots and red peppers, to dip. They will fill you up, while also packing more of a nutritious punch.
• Nuts, especially almonds and walnuts. Nuts offer your body the good kind of fat and are also full of fiber and other nutrients important to dancing bodies.
• Popcorn. Sometimes you just want to indulge in a snack food -- and popcorn is the perfect option. Not only does it come in single-serve containers, so you won't eat too much of it, but it's also a whole grain, making it a healthier choice than chips.

Want to Look Great in Your Girls Dancewear?

Then follow the tips above for eating a healthy, energy-boosting diet. If you're also looking for new dance clothes for girls, be sure to check out the online store at Just for Kix. We offer a variety of affordable and stylish dancewear brands that can keep you looking and feeling great, whether you're in the studio or on the stage.