CALORIES AND MEAL PLAN FOR BALLERINA.pdf

nutrition

1. CALORIES AND
MEAL PLAN
By : Ms. Dinda
Marlupi Dance Academy

2. Why Do Dancers Need to
Know Their Calories?
Body weight goals, food/health rules, or
caloric goals. Our food choices aren’t solely
based on what’s “good” or what’s
“healthy”, but rather, stem from what
satisfies us and what enables us to feel
good both mentally and physically

3. Why Are Calories Important
for A Dancer?
Perform
Sustain Basic
Metabolic
Function
Risks of
Injury
Nutrient
Deficiencies

4. 45-50 kkal/kg of bw 50-55 kkal/kg of bw
I want to fuel my body sufficiently!
How many calories should I aim for?
*which is based on research from the sports community
The International Association of Dance
Medicine
This is a great starting point,
but it won’t account for
individual variations

5. Should I Count Calories?
It is therefore emphasized
that anyone seeking
specific guidance on their
calories should seek the
assistance of a Registered
Dietitian/Nutritionist
In fact, counting calories
will do more harm than
good if it is'nt accompanied
by registered
dietitian/nutritionist,
especially when it comes to
your mental health

6. A Dancer's Guide To Calories
How much is too much? Am I eating enough?
Research suggest an estimate of 45-55 kcal/kgbw.
However, this is a wide range that does not account
for your individual needs
Change the focus from numbers to food
Consistent meals and snacks
Avoid long periods between meals
Aim for balance

7. A Dancer's Guide To Calories
Do you Have Regular Periods?
A missing period for 3 or more consecutive
months is the first sign that you're
supplying too few calories
Add nutrienti-dense food like avocados,
nuts/seeds, and oils to meals&snacks
Review The Signs
Loss of strength
Constant fatigue
Recurrent injuries
Reduced endurance

8. A Dancer's
Guide To
Calories
Stop Counting, Start Listening
Work on building trust your
body's innate feelings of
hunger & fullness
Headache
Nausea
Stomatch discomfort
Constant thoughts about
food
Signs of hunger can include:

9. If I don’t count, then how do I know if I’m
eating enough calories?

11. But what if I’m
eating too many
calories?

12. You're overly worried
about your food
choices
Sign #3
You're setting
unrealistic
expectations
Sign #4
You're feeling
drained on non-
dance days
Sign #1
You're always hungry
Sign #2
5 Signs
Your Meal
Plan Isn't
Working
You're trying a one
size fits all approach
Sign #5

13. Don't hesitate to ask any questions!
-Ms. Dinda-
Thank you
for listening!