Food Groups
Name 3 examples of fruit.
i.e. Bananas, apples, grapes, oranges, kiwi, melon, berries, peaches
What is our main source of energy from food?
Carbohydrates
I need to eat as much protein as possible to gain muscle.
False. More is not better and will not automatically result in muscle gain.
How much water should we drink/day?
5 cups(ages 4-8), 7-8 cups(ages 9-18). 30-35mL per kilogram body weight. 80lb person needs about 1080-1260mL fluid/day.
How early should I eat before dancing?
If eating a full meal- 3-4 hours before.
If eating a lighter/snack- 0.5-1 hour before.
Name 3 examples of vegetables.
i.e. cucumbers, peppers, broccoli, onions, potatoes, carrots, celery.
What is a nutrient that we can't live without?
Water
"POV what I eat in a day" as seen on TikTok are good examples of a healthy eating pattern.
Be careful with influencers and their diet examples. Everybody is different and fuels their body differently. What are some healthy snack and meal examples?
How many servings of fruits & vegetables should we eat/day?
Goal is to consume 3-5 servings of fruits/veggies daily.
What are good examples of foods to eat before dancing?
A combination of carbohydrates & protein. Sandwich, toast with peanut butter, cereal with fruit, yogurt with fruit & granola.
Name 3 examples of dairy products.
i.e. milk, cottage cheese, yogurt, cheese, ice cream.
What nutrient helps our muscles recover?
Protein
Dairy causes acne and bloating.
False. Studies have shown that dairy does not cause acne nor bloating. Some individuals may have sensitivities to dairy products due to lactose intolerance- can try plant based alternatives instead if needed. (almond milk, soy milk, oat milk).
How many servings of dairy is recommended per day?
2.5-3 cups/day
Easily digestible foods that contain carbs & protein. Nothing too high in fat(slows down digestion). i.e. Granola or protein bar. Crackers and peanut butter/cheese. Veggies and dip. Apple and peanut butter.
Name 3 examples of foods rich in grains.
i.e. bread, pasta, rice, oats, cereals.
What nutrient helps to protect our organs, keeps us warm, and helps keep us feeling full?
Fat
Can I avoid consuming a food group and still be healthy?
It's recommended to consume foods from all 5 major groups to ensure all vitamin/mineral needs are met. Reduces our risk for nutrient deficiencies.
How many servings of grains do we need/day?
4-6oz equivalent(ages 4-8), 5-9oz equivalent(ages 9-18). What about whole grains?
How often should dancers be eating during a full day of activity/rehearsals/performances?
About every 3 hours to refuel. Keep up with fluid intake.
Name 3 examples of protein rich foods.
i.e. chicken, beef, pork, fish, nuts, peanut butter, eggs.
Name 3 examples of vitamins or minerals. Bonus: give an example of how they help our bodies.
i.e. vitamin A-eye health, vitamin D-immune health, vitamin C-skin healing, potassium-heart health, calcium-bone health, sodium-fluid/electrolyte balance
Is clean eating healthy?
Typically a term that refers to an eating pattern that includes more whole foods vs processed foods. There is no clear definition. Ultimately, focus on consuming whole fresh foods, but all foods fit in moderation. Plenty of processed foods still fit within a healthy eating pattern.
How much protein do we need/day?
3-6oz (ages 4-8), 5-7oz(ages 9-18). Gram per kilogram body weight. 100lb person needs about 45g/day.
How soon should we eat after completing activity? What are some good examples?
ASAP- at least within the hour. Sandwich, yogurt with berries, chocolate milk, pasta with vegetables, beans and rice.