Before I tell you all you need to know about fats, vitamins and minerals, let's refresh your memory on calories, carbs and proteins!
Carbs on carbs on carbs!
Protein Pro & Protein 101
So now that I've jogged your memory, I'm going to discuss why getting some fat in your diet is just as essential as carbs and proteins! Furthermore, why getting some vitamins and minerals in will help you perform and feel your best!
Carbs on carbs on carbs!
Protein Pro & Protein 101
So now that I've jogged your memory, I'm going to discuss why getting some fat in your diet is just as essential as carbs and proteins! Furthermore, why getting some vitamins and minerals in will help you perform and feel your best!
FAT! I know it can be a triggering word to some, but, really, it's not so bad! It does weigh in at 9 kilocalories a gram, making it super energy dense! Fat plays a critical role in absorbing some of the vitamins you need, giving your body insulation and protection, fuel for energy metabolism/fuel overall, creating hormones, maintaining cell membrane integrity, your hair and skin's health and appetite management.1.
In order to help your body perform its best, I recommend getting 30-35% of your calories from fats. This can range from .5-1 grams per kilogram of your bodyweight a day. For instance, I weigh around 123 pounds and I try to eat about 55 grams of fat a day.1.
You've probably heard about ketogenic diets, the "keto" lifestyle or keto-friendly meals being super in right now, all over social media and in food/supplement stores. Good news for you- you don't need to do that! You don't need to take on any special diet at all (as long as you're eating enough/well-rounded!). There is no evidence proving that the ketogenic diet is beneficial to athletic performance, to the point where it could become toxic to your body.1-2.
Ultimately, get your fats from nuts, seeds, eggs, avocados, nut butters, olive oils and some meats! It won't be as hard to do as you think it may be :)
Now that we've covered our MACROnutrients (carbs, fats, proteins) we need to discuss some MICROnutrients (vitamins and minerals)! They aren't needed in as large of quantities as macros are, but they are still crucial to our very being!
In order to help your body perform its best, I recommend getting 30-35% of your calories from fats. This can range from .5-1 grams per kilogram of your bodyweight a day. For instance, I weigh around 123 pounds and I try to eat about 55 grams of fat a day.1.
You've probably heard about ketogenic diets, the "keto" lifestyle or keto-friendly meals being super in right now, all over social media and in food/supplement stores. Good news for you- you don't need to do that! You don't need to take on any special diet at all (as long as you're eating enough/well-rounded!). There is no evidence proving that the ketogenic diet is beneficial to athletic performance, to the point where it could become toxic to your body.1-2.
Ultimately, get your fats from nuts, seeds, eggs, avocados, nut butters, olive oils and some meats! It won't be as hard to do as you think it may be :)
Now that we've covered our MACROnutrients (carbs, fats, proteins) we need to discuss some MICROnutrients (vitamins and minerals)! They aren't needed in as large of quantities as macros are, but they are still crucial to our very being!
Vitamins & Minerals that I recommend from FOOD sources + potentially as a supplement are:
Daily multivitamin: in addition to your well rounded diet, I suggest taking a daily multivitamin that acts as insurance incase you don't get certain nutrients some days! 1
Vitamin D: Aka the SUNSHINE vitamin! It's tough being inside the studio day in and day out while the sun is outside beaming. So, since we aren't able to get as much natural exposure as we'd like, I'd recommend making sure you have eggs, tuna, salmon, fortified dairy in your diet as well as potentially taking a supplement if you find via your doctor that you are deficient! (Simple blood test). 1
Vitamin C: It may help you with recovery periods and as well as help your body absorb iron! It can easily be ingested by making sure you eat foods such as broccoli, bell peppers, leafy greens and oranges. 1
Iron: Iron is an essential component of oxygen transport and can also help your body absorb more vitamin C. It's the most common deficiency in the world and can affect women with or without anemia, which is extremely common in dancers1-3. You can consult your doctor for your iron status but I'd suggest making sure you at least are eating beans, leafy greens, dark chocolate (yum!), nuts, chickpeas, turkey, lean red meat, seeds and quinoa to name a few! 1
Zinc: When the seasons are changing or cold/flu season comes about, zinc will give you a little extra boost to help prevent you from falling ill. 1. You're probably getting a good bit if you're eating meat, shellfish, seeds, nuts, whole grains and eggs. It wouldn't hurt to keep an OTC supplement on hand, however.
In conclusion, making sure you're getting .5-1 gram/kilogram of your bodyweight in fat in your diet daily is crucial! I promise eating fat just won't simply make you fat! Also, in addition to your well rounded diet (that is full of micronutrients), a few additional supplements such as a daily multivitamin and some zinc won't hurt you, just provide some additional insurance to your wellbeing, health on a microscopic, metabolic level and performance!
Can't wait to discuss water next!
Reference:
1. Nutrition for Sport & Exercise (3rd ed.) By Marie Dunford & J. Andrew Doyle, Cengage Learning.
Essentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider.
2. Kosinski C, Jornayvaz FR. Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. Nutrients. 2017;9(5):517. Published 2017 May 19. doi:10.3390/nu9050517
- The IOC consensus statement: beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S)
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