Tag Archives: food lists for dancers

Fats Food List – Does a dancer good!

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 Dance. . . Go Home. . . Do it Again! 

Today’s Post will be THE LAST OF THE SERIES.  Ending it right with a fats food list!  So that’s right – plug in your printer – print them out  - well I mean only if you want to!  Below are links to the food lists from the last month of Movement Wednesdays!  dancehealthier hopes you have enjoyed this series!

Do you ever have days when you walk into the front door of your ballet/dance studio and say to yourself, “Wasn’t I just here?”  Well dancehealthier is certain that our muscles – if they had a voice – would most likely scream this!  “WeReN’T wE JusT HERE!”

One way – of the many ways – we can help our muscles recover faster, taper off excess amounts of lactic acid and prevent muscle fatigue is to eat healthy foods.  Plus, these healthy foods will do much more than just help out our muscles.  The benefits are endless. To name just a few: Physical strength, digestion, heart health, confidence, mental health, and “just feeling good.”  Feel free to add to this list.

FATS

 Each serving contains 5 grams fat, 45 Calories.

Please keep in mind – this is only a reference table.  This is by no means a recommended daily intake.  It’s primarily used for educational and reference purposes.  The more we know about our foods, the more we can apply it to our healthy needs.

UNSATURATED FAT

Choose most often

AMOUNT
Avocado

1/8 medium

(2 tablespoons)
Canola oil

1 teaspoon
Flaxseed oil\ Flax meal

1 teaspoon
Margarine, Light Tub,

no trans fat

1 tablespoon
Miracle Whip, Light

1 tablespoon
Miracle Whip, Regular

2 teaspoons
Nut butter—such as almond, cashew, peanut (without added partially hydrogenated oil)

½ tablespoon
Olives

3-4 large
Olive oil

1 teaspoon
Salad dressing, oil based

1 tablespoon
Salad dressing, light

2 tablespoons
Soybean oil

1 teaspoon
Walnut oil

1 teaspoon
Vegetable Dip, light

2 tablespoons

SATURATED FAT

Occasional use only

AMOUNT
Bacon

1 slice
Butter, stick

1 teaspoon
Butter, whipped

2 teaspoons
Coconut, sweetened, shredded

2 tablespoons
Cream, half and half

2 tablespoons
Cream cheese, regular

1 tablespoon
Cream cheese, reduced-fat

2 tablespoons
Sour Cream, regular

2 tablespoons
Sour cream, reduced-fat

3 tablespoons

 

 

 

 

 

 

 

 

 

 

 

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Fruit & Grains/Carbohydrates Food List – Does a dancer good!

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 Dance. . . Go Home. . . Do it Again

Do you ever have days when you walk into the front door of your ballet/dance studio and say to yourself, “Wasn’t I just here?”  Well dancehealthier is certain that our muscles – if they had a voice – would most likely scream this!  “WeReN’T wE JusT HERE!”

One way – of the many ways – we can help our muscles recover faster, taper off excess amounts of lactic acid and prevent muscle fatigue is to eat healthy foods.  Plus, these healthy foods will do much more than just help out our muscles.  The benefits are endless. To name just a few: Physical strength, digestion, heart health, confidence, mental health, and “just feeling good.”  Feel free to add to this list.

Today’s Post will be a continuation (if you haven’t noticed already) of the last week few weeks, focusing on Fruits & Grains/Carbohydrates.

For a look at food lists from the last few Movement Wednesdays click below:

FRUITS

 Each serving contains 15 grams carbohydrate,

negligible protein, no fat, 60 Calories

FRUIT

AMOUNT
Apple (raw, 2” across)

1
Applesauce (unsweetened)

½ cup
Apricots, fresh or dried

3 small
Banana

1 small
Blackberries (raw)

1 cup
Blueberries (raw)

1 cup
Boysenberries

1 cup
Cantaloupe (5”across)

1/3 melon or 1 cup cubes
Cherries (large, raw)

12
Dates

3
Grapefruit

1
Grapes

½ cup
Honeydew

1 cup cubes
Kiwi fruit (large)

1 or 2 small
Lemons

3 medium
Limes

3 medium
Mandarin Oranges

½ cup
Nectarine (1 ½” across)

1
Orange (2 ½” across)

1
Papaya

1 cup
Peach (2 ¾” across)

1
Peaches (canned)

½ cup or 2 halves
Pear

1
Pineapple Chunks or tidbits

½ cup
Plum (raw, 2”across)

2
Raisins or dried cranberries

2 tablespoons
Raspberries

1 cup
Strawberries (raw, whole)

1 ¼ cups
Watermelon (cubes)

1 ¼ cups

Note: Fruit Juices provide quick energy in the form of carbohydrate.  They can be useful for athletes who need extra calories without causing fullness.  For individuals who desire to reduce calorie intake, whole fruits are preferred over juices.  One-half cup (4 fluid ounces) of juice equals one fruit serving.

GRAINS/CARBOHYDRATE

Each serving contains 15 g carbohydrate, 3 grams protein,

< 1 gram fat, 80 Calories

WHOLE GRAINS

Choose most often
AMOUNT
Bagel—whole wheat
¼ of a 4 oz bagel or 1 mini
Baked Potato with Skin
¼ medium
Barley, pearled
1 oz
Bread—whole wheat—at least 2-3 grams of fiber per slice
1 slice
Cold Cereals –at least 3 grams of fiber per serving (shredded wheat, cheerios, oat squares, granola)
½ to ¾ cup

(amount to = 15 g carb)
Couscous, bulgur, kasha
½ cup
Corn or peas
½ cup
Crackers, whole grain (Triscuits)
1 oz (5 crackers)
English Muffin, whole wheat
½
Granola Bar, oatmeal
1 oz
Oatmeal, cooked
½ cup
Pasta, cooked—whole wheat
1/3 cup
Pita bread, whole wheat, 6 inch
½
Popcorn, light microwave
3 cups
Potatoes, Red, with skin
2 small
Potatoes, Sweet, baked
½ cup
Rice—White/Brown, cooked
1/3 cup
Tortilla—whole wheat or corn
1 oz
Vegetable soup
1 cup (8 oz)
Wheat germ
3 Tablespoons

REFINED GRAINS

Occasional use only

AMOUNT
Bread, white

1 slice
Bun, Hamburger or Hot Dog

½
Bread sticks, crisp, 4 inch

4
Grits, cooked

½ cup
Pancake or waffle, 4 inch

1
Pasta or rice, white, mashed potatoes

1/3 cup
Pretzels

¾ oz
Roll, small (1 oz)

1
Tortilla, white flour, 6 inch

1
Tortilla, white flour, 10 inch

1/3

Note: The following count as one carbohydrate serving: 8 oz Sports Drink, 1 tablespoon sugar, honey or syrup