Fueling My Body: A Young Dancer’s Guide to Eating Well

As a dancer, eating can be a real challenge. With so much information out there, it can feel overwhelming. Some people might end up eating more than they need, while others risk not eating enough. Finding the right balance is hard but I’m learning what works best for me!

I’m Nylah, a young dancer in training at the Royal Ballet School. Since joining the school last year, my diet has changed a lot. I’ve had to focus on eating more sustainable meals that give me energy from 8:30 a.m. until 6:15 p.m. which is a pretty long day!

Nylah and Dad

Here are some examples and changes I’ve made to my diet since starting ballet school:

🥣 Breakfast

I experimented with lots of breakfast options. For a while, I found porridge with pumpkin seeds, banana, and mixed fruit really filling. But I got bored of it quickly. I switched to toast, which is a good source of carbohydrates, but it didn’t fuel me for the whole day. I also tried just a bowl of yogurt, but that wasn’t enough either.

Eventually, I found a breakfast combination that works for me:

• A small bowl of yogurt

• Some mixed fruits

• A bit of porridge

• A slice of toast

Sometimes, I switch it up by adding a little hash brown on the side. This combination keeps me full and energised, and I’ve learned a lot about how to create a balanced, sustainable breakfast.

🍝 Lunch

Lunch is tricky because I don’t always like the food on offer (for example, curry). For a while, I was eating pasta three days in a row, and it made me feel really bloated and uncomfortable. That wasn’t great for dancing as I felt too full to move!

Now, I’ve found a better balance. Here’s what I usually go for:

• A small portion of pasta

• A bowl of salad on the side

• Some chicken or ham for protein

• An orange for a refreshing finish

This has made a big difference. I feel lighter, more energised, and more comfortable while dancing. It also helps that I don’t feel forced to eat food I don’t like.

🍽️ Dinner

Fortunately, I have a very balanced dinner and really enjoy the options available! Here are a few of my favourites:

• Bao buns with rice and a side salad

• Jerk chicken with pasta and a bowl of fruit

• Pasta with ham, cucumber, lettuce, and occasionally a scrumptious apple crumble

I really enjoy dinner especially because I loveee dessert! When I have a proper, filling meal, it boosts my energy and makes me feel happy. 😃

💡 What I’ve Learned

I’ve learned to include different food groups in every meal. It’s important to balance protein and carbohydrates. Eating lots of carbs isn’t always the best idea even if they are really tasty!

🌟 Final Thoughts

I’m really proud of how I’ve been applying what I’ve learned about nutrition. Being a dancer and living at boarding school has taught me a lot already, and I look forward to sharing more of my journey with you!