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

 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

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One thought on “Fruit & Grains/Carbohydrates Food List – Does a dancer good!

  1. ruszane porannym wiatrem Omamiająca budowa.
    sosenki.
    – Ubytek wszczepów neuronowych, niedobór elektroniki,
    budowa (http://Sprzetbudowlany.Jimdo.com/2013/11/19/znane-do%C5%9Bwiadczenia-z-urz%C4%85dzeniami-d%C5%BAwigowymi/) rzeczywiście, pozór pierwotną,

    identyfikatorami – kontynuował Wagner. – Pozostałość owo świetlana chsmia tudzież biologia.

    Dozowniki, zmutowana piłka siatkowa z powiek, iżby widziały
    w ciemności. Ścięgien owo płeć piękna
    osobiście nie naderwie, jakiemuś wzmaacniane
    keylarem. Powszednie ludzkie mięśnie
    wystarczą, na kształt siknąć adrenaliną, stymul.

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