Health & Nutrition

Healthy Eating

Your body needs food for energy, growth and repair and to function properly and be healthy. A regular diet of a high proportion of wholegrain products, fruit and vegetables and a low proportion of fat and sugars will provide your body with good nutrition and high energy levels.

The nutrients your body needs are…

Carbohydrates

Carbohydrates are broken down into glucose, which is either used as energy or stored as glycogen in the liver and muscles.

Complex carbohydrates are made up of sugar molecules strung together in long, complex chains and are foods such as potatoes, pasta, rice and wholegrain breads.

Simple carbohydrates are made up of processed and refined sugars, which provide energy but have little or no nutritional value, like sweets or fizzy drinks. Dancers should eat complex carbohydrates to provide plenty of energy.

Protein

Protein is used to build and repair cells and is provided by foods such as meat, fish, soya and dairy products. Too little protein can cause haemoglobin levels in the blood to fall, which affects the bodies' stamina. Haemoglobin is a protein found in red blood cells.

Fatty Foods

Your body needs some essential fatty acids, though they should be limited. A good source of these is oily fish, such as mackerel.

Vitamins and Minerals

The many different vitamins and minerals help your body to stay healthy, function properly and to fight disease. It is better to get these from a balanced, varied diet than from supplements.

Fruit and vegetables are good sources of vitamins and minerals.

Fibre

Your body does not absorb fibre but it helps to keep the digestive system and heart healthy. Fibre is found in fruit and vegetables and wholegrain cereals such as rice bran and wheat cereals.

Sodium

Sodium is salt and too much of this nutrient can contribute to heart disease and high blood pressure. You can cut down on salt by not adding it to your meals as almost all pre-packed foods already contain too much salt.

More information on a healthy diet can be found at the website for the British Nutrition Foundation www.nutrition.org.uk.

The Food Pyramid

• Grains include foods such as bread, pasta, cereals, rice, oats and corn.
• Pulses include foods such as beans, lentils and peas.
• Proteins include foods such as meat, fish and dairy products.

The food pyramid serves as a guide to the types of food you should eat and in what daily proportions.

Healthy Eating for Dancers

It is important for teenagers to get enough energy and nutrients as their bodies are still growing, so teenagers who dance need to be even more careful they are eating properly. It is also important that dancers get enough sleep to stay healthy.

Dance UK suggests that 50% of energy for dancers should come from complex carbohydrates, 12-15% from protein and less than 35% from fat. How much energy you need is different for everyone and depends on you size, age and activity.

It is also important that you drink enough, as water is lost through sweat when you dance. The recommended amount to drink is 6-8 glasses per day but you will need to drink more when you have been exercising or if it is hot or humid, to replace lost fluid. Remember that by the time you are thirsty you are already dehydrated. Caffeine can cause dehydration so it is a good idea to limit tea and coffee as well as fizzy drinks, as they also cause dehydration and can make you feel bloated. During class it is best to sip water little and often to stay hydrated, as drinking too much in one go can make you feel bloated and uncomfortable.

Symptoms of dehydration include tiredness, decreased performance, cramping, nausea and vomiting.

Tips for a Healthy Diet

• Don't skip breakfast. It breaks a fast that has lasted 8-12 hours and a good breakfast will help improve your concentration and verbal and memory skills.
• Don't skip meals. Eat regular meals and have healthy snacks. If you miss a meal you are more likely to overeat at the next.
• Try to eat wholegrain rather than white or processed foods, as these generally provide more vitamins, minerals and essential fibres.
• Don't have fizzy drinks, sweets and fatty foods as these have little nutritional value and many additives. Snack on fruit instead and have sweets and chocolate occasionally as a treat.
• Try to eat lean meats.
• Try to eat at least 5 portions of fruit and vegetables a day to boost fibre intake and to provide a range of nutrients. You can snack on fruit, add vegetables and salad to your meals, have fruit juice with breakfast and add fruit to your cereals.

The best way to have a healthy, nutritious diet is to eat a variety of food and eat regular meals and healthy snacks. You don't have to cut out all your favourite foods, just try to be sensible and make sure you get all the nutrients and energy you need to perform at your best.

Vitamins and Minerals

Vitamins

Vitamin	Function / Benefit	Some Sources
Vitamin A	For healthy hair, skin, sight, growth, development.	Fortified cereals Mango, apricots Green vegetables Diary products
Vitamin C	Keeps gums & teeth healthy, helps body absorb iron.	Fruit & vegetables like: Strawberries Oranges Melon Broccoli Tomatoes
Vitamin D	For strong bones.	Fortified cereals Fatty fish Eggs
Vitamin E	Protects cells in the body.	Nuts Vegetable oils
Vitamin K	Clots blood, builds protein and regulates blood calcium.	Dark green vegetables Soybean and canola oil
Thiamin or Vitamin B1	Keeps nervous system healthy & is needed for energy metabolism	Fortified cereals Whole-grain breads Rice Beans Nuts
Riboflavin or Vitamin B2	Gives body energy and helps normal growth of body tissue.	Almonds Dairy products Avocados
Vitamin B12	Promotes normal growth and development and helps make red blood cells.	Fortified cereals Meat Fish Dairy products
Vitamin B6	Helps form haemoglobin and helps the body to store and use energy.	Pork, chicken, turkey Lean meat, poultry, fish Wholegrain cereals
Pantothenic Acid	For energy metabolism.	Peas Lean meat, poultry, fish Whole-grain cereals
Biotin	For energy metabolism	Egg yolk Liver

Minerals

Mineral	Function / Benefit	Some Sources
Calcium	Builds strong bones and teeth.	Milk, yoghurt, cheese Canned sardines Fortified cereals and juices
Iron	Strengthens the immune system. For growth and muscle development.	Liver Red meat Beetroot Green leafy vegetables
Magnesium	For bone development and nerve and muscle function.	Meat Fish
Potassium	Assists in muscle contraction and is used to balance fluids in the body cells.	Apricots Orange juice Bananas Tomatoes Potatoes
Zinc	For normal growth and sexual development. Your eyes, bones, skin, hair, and nails especially need zinc.	Beef and other meats (turkey, fish, and pork) Whole-grain bread made with yeast Soybeans

These values are recommended by the Food Standards Agency (FSA) but are only a suggestion. If you are worried about your vitamin and mineral intake it is best to check with a doctor or dietician.

For more information on vitamins and minerals visit www.food.gov.uk.

Poor Diet

Osteoporosis

A condition when bones lose calcium making them become fragile and easily fractured.

Unchangeable Factors	Changeable Factors
Sex Although men can also suffer women are at a higher risk as they have lighter, thinner bones.	Calcium Intake Enough calcium must be absorbed into the bones; for example from low fat dairy products. Smoking and alcohol lower calcium absorbtion.
Age Older people are more likely to suffer as their bones become weaker and less dense.	Oestrogen Levels Oestrogen (a female hormone) is important for calcium absorption, low oestrogen levels affect bone mineral content. Smoking can lower oestrogen levels.
Family History If there is a history of bone fracture in your family you may be more likely to suffer.	Weight Bearing Exercise Bone becomes stronger when it needs to so weight-bearing exercise such as dance or aerobics encourages bone development.
Body Size Small boned, thinner people are more likely to suffer.

By 20 a woman has gained 98% of her bone mass, so looking after your bones and eating healthily now is very important!

Amenorrhoea

Prolonged intervals without periods (3–6 months) This condition can affect you if you are very underweight, training intensively or if you do not eat a balanced diet. It causes lower levels of oestrogen in the body and can lead to a loss of bone strength and possible stress fractures. Females who are amennorrhoeic may need up to double the daily amount of calcium.

Anaemia

An iron deficiency associated with frequent infections, weight loss and a delay in development.

A lack of iron decreases the amount of oxygen delivered to the muscles and affects muscle contraction and strength. Females should be aware that due to menstruation their iron needs are higher.

Vitamin C can help you absorb iron so drinking orange juice with your dinner can help you absorb iron from plant sources such as broccoli. Tea and coffee can suppress iron absorption so you should try and limit these in your diet.

The Effects of Smoking

• Increases the amount of carbon monoxide in the blood.
• Reduces cardiovascular efficiency and stamina.
• Increases health risks such as heart disease.
• Slows healing process after injury.

The Effects of Alcohol

• Drinking alcohol after an injury may worsen swelling and delay recovery.
• Alcohol is not an ideal energy source and it is hard to meet carbohydrate needs and avoid gaining weight if drinking regularly.
• Drinking too much will affect your co-ordination, balance and performance the next day.
• Alcohol causes the body to become dehydrated, resulting in headaches, drowsiness and muscle cramp, which affects the bodies ability to perform at its best.