The Dancer's Guide to Holiday Eating

It's the most wonderful time of the year... and as this popular holiday song goes: "there'll be parties for hosting, marshmallows for toasting, and caroling out in the snow." It sounds blissful, but for many dancers this time of year also brings the peak of performance and competition season and many dancers wonder, "what should I eat to stay healthy and still enjoy my favorite indulgences?" 

Check out the following tips to guide you successfully through holiday performances and into your competition season.

Keep it Simple

Holiday events and special occasions are laced with childhood memories of beloved foods and family recipes. Avoiding these favorite foods and restrained eating often contributes to stress and anxiety. Consequently, restrained eating often backfires and contributes to overeating. Instead, keep it simple and use a little moderate restraint while including the foods you want in your meal planning. For example, instead of going out of your way to avoid a holiday meal, or conversely loading up on all the turkey and trimmings, make a plate that includes some protein (turkey), green beans (vegetable), mashed potatoes and gravy (grain and fat); and, save a portion for another meal.  Another idea is to include a couple holiday cookies with lunch or as part of your recovery snack with a glass of milk. Planning, eating mindfully and savoring these treats will help maintain caloric balance. And remember, nutritious food is important for life and achieving your optimal performance, but it should not control you or give you anxiety. 

Manage Your Appetite 

Keep appetite and sugar cravings in check by eating meals and snacks about every 3-5 hours, planning to include a balance of protein, carbohydrate and fat at each meal and protein-containing foods along with a fruit or veggie at snacks. If your busy schedule means you are up late studying, working long holiday hours or having late nights at dance practice, check out some of these hearty and simple ideas to help you feel full and satisfied.

Single-serve Greek yogurt + nuts or seeds

Apple or Banana + peanut butter

Trail mix (dry-roasted nuts + dried fruit)

Veggies (carrots, bell peppers, sugar snap peas, cherry tomatoes) + hummus

String cheese and a couple Clementine oranges (or "Cuties")

Cottage cheese + berries

Dark chocolate + almonds

Tortilla with peanut butter + banana + ground flax seed (rolled up)

Celery + peanut butter & raisins

Larabars 

Set yourself up for success   

Eating less all day to "save up" for a holiday gathering is not helpful.  Skipping meals/snacks usually affects performance, causes poor concentration, and increases fatigue.  Add stress and anxiety about upcoming performances to the mix, and it's no secret that even the most dedicated, healthy eater will be challenged to eat well. Being overly hungry often leads to increased cravings for a quick energy source, such as those sugary foods readily available this time of year. Therefore, review your schedule and make time for planning, purchasing, and preparing nutritious and healthy foods to have readily available.

Grab a Plate.

Many individuals often graze or "pick" at foods around home -- and at holiday parties.  Consequently, it's hard to remember what you ate. Always eat your snack off a plate (or bowl) with utensils. Learn to indulge intelligently at a buffet or appetizer spread by first scanning the buffet table to figure out which foods will be most satisfying for you.  Make a plate balanced with some protein options, along with some vegetables or fruit, some whole grains, and a dessert. This will help improve awareness of portions and how much you're eating.  

Location, Location, Location.

When you realize you are not hungry, step away from the food. Change your "mental channel."  Call a friend, do a puzzle, or take a bubble bath if you need a study break, instead of lurking around the kitchen. At a holiday gathering, try to sit or stand away from the food table and near supportive people to decrease the urge to mindlessly eat. Take time to enjoy the folks you are celebrating the season with - participate in conversation, listen to stories, learn something new about a friend or relative.  

Drink water.

This is often the most common mistake people make. Too often the hustle and bustle of holiday events and preparing for competition may lead to decreased fluid intake. On average, women and men need about 2.7 and 3.4 liters of water per day, respectively. Some athletes and dancers may need more than this, depending on sweat rates and intensity of the activity. Thirst may also be mistaken for hunger and consequently contribute to overeating. Try to drink small amounts of water frequently throughout the day -- and at your holiday party.  An added benefit for some can be decreased headaches by avoiding dehydration.

De-Stress.

The holidays, along with competition season, often mean a dancer is faced with additional training and increased stress. In addition to getting good quality sleep, prioritize free time by finding relaxing and enjoyable activities with family and friends. Consider walking together after a holiday meal; ice skating at a local park; going to a good museum or holiday lights display. Try to stay on track with your exercise or training schedule during the holidays, without going overboard. This is a good time to include less intense activity such as a yoga class or a peaceful leisure walk under the stars.

About the Author:  Val Schonberg is a Registered, Licensed Dietitian with a Master's degree in nutrition science and is Board Certified as a Specialist in Sports Dietetics.  She is an active member of the Minnesota Dance Medicine Foundation and International Association for Dance Medicine and Science. She enjoys enlightening dancers about food, eating and overall wellness through her speaking engagements around the country and at her nutrition practice in Atlanta Georgia. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813.