Snacks

[Dancers Dad]

Slightly odd one, this but now my daughter is dancing all day everyday, she needs to keep fuelled up and is running out of vaguely healthy snack ideas!

 

She does eat well already and doesn't want to add just more processed/sugary/bready snacks. Already eats plenty of fruit, veg, dried fruit. Makes her own seedy flapjacks. Doesn't like nuts or eggs unfortunately.

 

Any ideas please?

[Lifeafterballet]

Have a look at My Protein. They do a very good selection of snacks, lean, vegan, baked, bars, cookies, brownies etc. Discount codes available regularly too. We order a variety of items for Ds to eat between rehearsals and performances. Ex Dd still has them now 🤣

[balletbean]

My DD found her energy levels improved when we started following a vegetarian diet. Swapping bread for wraps and sipping  the odd protein shake made with oat milk. Hummus and veg dips and radically reducing processed sugars and starches from her diet. Even the humble biscuit was kicked out.   All of which also avoided the bloated feeling than can occur whilst keeping the sugar levels on an even keel. By making those changes she also found that she wasn’t needing to snack as often as she had when following her old diet. Not sure it will suit everyone but for someone who started at NBS where vegetables were firmly off the menu I was very impressed with her sudden about change. Even if it messed up my cooking upon her return home! 

Edited February 14, 2022 by balletbean

[Lifeafterballet]

In year 9 of vocational training Dd decided to cut out snacks. No one knew. Within a very short period of time, with increased ballet and appraisal stress she went from a healthy young lady to a skeleton. She never stopped eating meals but just made ‘healthier’ choices. This was the start of a journey with disordered eating. She controlled everything. She sadly wasn’t the only one. Others followed this path, substituting snacks for so called healthier options, some becoming vegetarian and then vegan. Due to our past experience these behaviours ring alarm bells with us. Green tea, Apple Cider vinegar and laxatives thrown in. Nutritional education and advice was none existent, until there was a problem ….. then it was panic stations and constant monitoring and threats. Sadly for her being skinny was the road to success 😢 and she wasn’t getting off it.

 I personally now feel physically sick when I see unhealthily underweight professional ballet dancers. We personally know that it takes a lot to achieve that and sets a very bad and dangerous example to the next generation. 
I am not in anyway insinuating that vegetarian/vegan and healthy snacking dancers all have issues, but if someone had have shared their experiences that changes in dietary choices could be a concern then we wouldn’t have been so naive. I remember feeling lost and lonely. No one wants to talk to you about it or support you. Dd lost a lot of friendships 😢 Some were just plain horrible too. Kids and parents can be unkind. 
Snacks are so so important in dance. I truly don’t mean to put a downer on this thread but just wanted to share so hopefully no one’s journey is like ours x 

 

[Kate_N]

2 hours ago, Dancers Dad said:

She does eat well already and doesn't want to add just more processed/sugary/bready snacks. Already eats plenty of fruit, veg, dried fruit. Makes her own seedy flapjacks. Doesn't like nuts or eggs unfortunately.

 

What about cubes of cheddar cheese? Protein, and very satiating - no need to eat more than 50grammes or so at a time. And go well with a handful of sultanas. I found this a really good snack as I mostly try to remove out processed carbs from my diet and increase my protein intake.

Edited February 14, 2022 by Kate_N

[Dancers Dad]

3 hours ago, cotes du rhone ! said:

Have a look at My Protein. They do a very good selection of snacks, lean, vegan, baked, bars, cookies, brownies etc. Discount codes available regularly too. We order a variety of items for Ds to eat between rehearsals and performances. Ex Dd still has them now 🤣

Thanks - not heard of that so will look. Useful too as she does a lot of strength work in the holidays (and a bit in term time) so needs protein.

[Pups_mum]

My son doesn't dance but he does do a couple of sports fairly intensively and has a restricted diet due to allergies which mean he can't have a lot of the more typical snacks that his peers use.

Things he likes include dry cereal (typically granola or cheerios), malt loaf or similar - soreen make quite a lot of different flavours in lunchbox sized bars - rice cakes and fruit puree pouches. He also has a vegan  protein recovery shake  ( we use My Protein too) after intense workouts. Another idea is high protein yoghurts such as Skyr. You can get quite a few varieties in pouches now so you're not left with sticky spoons in the bottom of kit bags!

Edited February 14, 2022 by Pups_mum
Missed a bit!

[Dancers Dad]

3 hours ago, balletbean said:

My DD found her energy levels improved when we started following a vegetarian diet. Swapping bread for wraps and sipping  the odd protein shake made with oat milk. Hummus and veg dips and radically reducing processed sugars and starches from her diet. Even the humble biscuit was kicked out.   All of which also avoided the bloated feeling than can occur whilst keeping the sugar levels on an even keel. By making those changes she also found that she wasn’t needing to snack as often as she had when following her old diet. Not sure it will suit everyone but for someone who started at NBS where vegetables were firmly off the menu I was very impressed with her sudden about change. Even if it messed up my cooking upon her return home! 

Interesting - thanks. TBH. I don't see her going this route as she's shown no inclination to cut out meat and actually doesn't have that much anyway, so it feels important for protein, especially in the absence of nuts. She's always eaten veg by the kilo.  She also doesn't tend to feel bloated - it's the emptiness that's the problem! But fair play to your daughter for having the gumption to go for it and benefit from it. (Very interesting to note the not needing to snack as much though.)

As an aside, I watched an interesting little piece on the BBC website about a set of sporty twins who trialled meat v vegan diet for 12 weeks. Interesting, if slightly inconclusive.

[Dancers Dad]

2 hours ago, cotes du rhone ! said:

In year 9 of vocational training Dd decided to cut out snacks. No one knew. Within a very short period of time, with increased ballet and appraisal stress she went from a healthy young lady to a skeleton. She never stopped eating meals but just made ‘healthier’ choices. This was the start of a journey with disordered eating. She controlled everything. She sadly wasn’t the only one. Others followed this path, substituting snacks for so called healthier options, some becoming vegetarian and then vegan. Due to our past experience these behaviours ring alarm bells with us. Green tea, Apple Cider vinegar and laxatives thrown in. Nutritional education and advice was none existent, until there was a problem ….. then it was panic stations and constant monitoring and threats. Sadly for her being skinny was the road to success 😢 and she wasn’t getting off it.

 I personally now feel physically sick when I see unhealthily underweight professional ballet dancers. We personally know that it takes a lot to achieve that and sets a very bad and dangerous example to the next generation. 
I am not in anyway insinuating that vegetarian/vegan and healthy snacking dancers all have issues, but if someone had have shared their experiences that changes in dietary choices could be a concern then we wouldn’t have been so naive. I remember feeling lost and lonely. No one wants to talk to you about it or support you. Dd lost a lot of friendships 😢 Some were just plain horrible too. Kids and parents can be unkind. 
Snacks are so so important in dance. I truly don’t mean to put a downer on this thread but just wanted to share so hopefully no one’s journey is like ours x 

 

Absolutely hear you and thanks for sharing your experience, and I'm very sorry it was such a terrible one. This is something we've always been very aware of, and have made supreme efforts to create a healthy approach to food. I am constantly on the alert. All seems good so far but I'll never be complacent. We often talk about food as fuel and she is enjoying becoming stronger, rather than thinner, so fingers crossed. 

[Dancers Dad]

1 hour ago, Kate_N said:

 

What about cubes of cheddar cheese? Protein, and very satiating - no need to eat more than 50grammes or so at a time. And go well with a handful of sultanas. I found this a really good snack as I mostly try to remove out processed carbs from my diet and increase my protein intake.

Thank you. She does the sultanas but doesn't like cheese on its own! She knows it's useful and sticks it on jacket spuds, pizza, and other things occasionally to try and ensure she has a bit.

[Dancers Dad]

8 minutes ago, Pups_mum said:

My son doesn't dance but he does do a couple of sports fairly intensively and has a restricted diet due to allergies which mean he can't have a lot of the more typical snacks that his peers use.

Things he likes include dry cereal (typically granola or cheerios), malt loaf or similar - soreen make quite a lot of different flavours in lunchbox sized bars - rice cakes and fruit puree pouches. He also has a protein recovery shake after intense workouts. Another idea is high protein yoghurts such as Skyr. You can get quite a few varieties in pouches now so you're not left with sticky spoons in the bottom of kit bags!

These are nice ideas, thank you. I can see some of these working.

[Ruby Foo]

Banana on whole grain toast with a drizzle of honey.... if she has time and if she likes bananas, which many people don't.

[Dance.Mum]

1 hour ago, valentina said:

Banana on whole grain toast with a drizzle of honey.... if she has time and if she likes bananas, which many people don't.

This is definitely the best option- as you say assuming you like bananas - 20 to 30 minutes before class is best.

[Pas de Quatre]

Expanding on the pouches idea, there are lots based on lentils, quinoa and other healthy grains. Lentils are really good for protein  and iron, both of which are often lacking in teenage diets. Pupsmum is right, high protein yoghurt too, if you can't find Skyr any proper Greek yoghurt is good. Always avoid low fat and commercial fruit yoghurt they are bulked out with cornflour and masses of sugar which make them very unhealthy. You can just add chopped fresh or dried fruit of your own. Likewise with cottage cheese.

[Kate_N]

A Greek friend of mine says that the Fage yoghurt is the nearest he’s found in England to the standard home-made yoghurt he grew up with in Greece.  I mix Greek yoghurt with the frozen strawberry and banana smoothie mix I buy in Iceland, and it’s like very creamy ice cream! No added sugar apart from the natural sugars in the fruit.  And plain Greek yoghurt is high in protein while not high in junk calories, and is filling.  As @Pas de Quatresays, most commercial yoghurt -especially the “low fat” ones - are full of junk calories.

 

Also, does she like avocados? Half an avocado in slices might make her feel satiated without bulk or additives.

[Dancers Dad]

9 hours ago, valentina said:

Banana on whole grain toast with a drizzle of honey.... if she has time and if she likes bananas, which many people don't.

Nice. She tends to have a banana a day but this definitely adds to it.

[Dancers Dad]

2 hours ago, Pas de Quatre said:

Expanding on the pouches idea, there are lots based on lentils, quinoa and other healthy grains. Lentils are really good for protein  and iron, both of which are often lacking in teenage diets. Pupsmum is right, high protein yoghurt too, if you can't find Skyr any proper Greek yoghurt is good. Always avoid low fat and commercial fruit yoghurt they are bulked out with cornflour and masses of sugar which make them very unhealthy. You can just add chopped fresh or dried fruit of your own. Likewise with cottage cheese.

Thank you.

[Dancers Dad]

1 hour ago, Kate_N said:

A Greek friend of mine says that the Fage yoghurt is the nearest he’s found in England to the standard home-made yoghurt he grew up with in Greece.  I mix Greek yoghurt with the frozen strawberry and banana smoothie mix I buy in Iceland, and it’s like very creamy ice cream! No added sugar apart from the natural sugars in the fruit.  And plain Greek yoghurt is high in protein while not high in junk calories, and is filling.  As @Pas de Quatresays, most commercial yoghurt -especially the “low fat” ones - are full of junk calories.

 

Also, does she like avocados? Half an avocado in slices might make her feel satiated without bulk or additives.

Thank you. Not sure re: avocado - I'll ask her. Worth a try.

[Mamaderuby]

Natural peanut butter with apple slices. Mmm...

[Dancers Dad]

35 minutes ago, Mamaderuby said:

Natural peanut butter with apple slices. Mmm...

Thanks - but no nuts I'm afraid.

[FlexyNexy]

My DD never liked to snack or followed dancers’ diets or trends to this date. She would have normal breakfast from cereals, pancakes, full English - whatever the appetite was that morning. School lunch at school including her favorite custard and sausage roll after school on the bus to pick up her dance gear. When it came to dance lessons she would put soup in thermos that I have left in the fridge, warmed it up and ate (drunk more likely) about 1hr before class. She did not have feeling of being peckish or hungry in between the classes and when came home at night she had family meal we have cooked for the whole family.

During performances when out all day, she would start by normal breakfast, I would pack her Aladdin bento box/ pot with normal food that I have cooked for us as it kept the food warm for 4 hours. Banana, some chopped fruits into another small pot and that’s all. She would make sure that during her main break she would eat her warm meal.
When she did not want warm food, she would prepare bagel, or wraps, avocado, smoothie, she liked to prepare granola mix cereals as a base, then white yoghurt and fruits on top. Oh and boiled egg with salt. 
She used my card when about in London in case she wanted to buy something and one small coffee shop kept appearing on my statement. Once i went around and discovered she is buying their mega large doughnuts on the way home. I guess her body craved suggar 😄 

Her colleagues always wait for lunch break and try to guess what her meal is when she opens the sealed bento box and release the fragrance. Yesterday I believe it was paella and today she mentioned something about chickpea stew.  No snacks for her, she never needed them as she has meals during the day that they fill her up and her Aladdin pot is traveling with her everywhere even now when young adult.
Maybe to look at the meals during the day rather small snacks that they tend to eat running around?

Edited February 15, 2022 by FlexyNexy

[Dancers Dad]

7 hours ago, FlexyNexy said:

My DD never liked to snack or followed dancers’ diets or trends to this date. She would have normal breakfast from cereals, pancakes, full English - whatever the appetite was that morning. School lunch at school including her favorite custard and sausage roll after school on the bus to pick up her dance gear. When it came to dance lessons she would put soup in thermos that I have left in the fridge, warmed it up and ate (drunk more likely) about 1hr before class. She did not have feeling of being peckish or hungry in between the classes and when came home at night she had family meal we have cooked for the whole family.

During performances when out all day, she would start by normal breakfast, I would pack her Aladdin bento box/ pot with normal food that I have cooked for us as it kept the food warm for 4 hours. Banana, some chopped fruits into another small pot and that’s all. She would make sure that during her main break she would eat her warm meal.
When she did not want warm food, she would prepare bagel, or wraps, avocado, smoothie, she liked to prepare granola mix cereals as a base, then white yoghurt and fruits on top. Oh and boiled egg with salt. 
She used my card when about in London in case she wanted to buy something and one small coffee shop kept appearing on my statement. Once i went around and discovered she is buying their mega large doughnuts on the way home. I guess her body craved suggar 😄 

Her colleagues always wait for lunch break and try to guess what her meal is when she opens the sealed bento box and release the fragrance. Yesterday I believe it was paella and today she mentioned something about chickpea stew.  No snacks for her, she never needed them as she has meals during the day that they fill her up and her Aladdin pot is traveling with her everywhere even now when young adult.
Maybe to look at the meals during the day rather small snacks that they tend to eat running around?

Thank you - soup in a thermos is a great idea - and thanks for all the other thoughts.

 

She already eats pretty hugely at main meal times, although lunchtime is tricky as they don't have long and then they're straight back into the full-on dancing so she can't eat too much at once. Pasta salad at lunch is the most effective I think.

[alison]

16 hours ago, Pas de Quatre said:

Pupsmum is right, high protein yoghurt too, if you can't find Skyr any proper Greek yoghurt is good. Always avoid low fat and commercial fruit yoghurt they are bulked out with cornflour and masses of sugar which make them very unhealthy.

 

Hear, hear!  It's appalling what ingredients they have - and that goes for a lot of "low fat" products.  Full of thickeners and sugars.  I generally refuse to eat them.  That said, a friend has just discovered that she's got high cholesterol and has really cut down on fats, but has found some sort of zero-fat Greek yoghurt in Sainsbury's which appears to contain only milk.  (And as an aside, watch out for supposedly "healthy" vegan products which also contain all sorts of nasties.)

 

Incidentally, for those recommending pouches - are they recyclable somehow?  I know Terracycle has some pouch recycling schemes.

[alison]

See also this now rather elderly thread, on vegetarian snacks:

 

https://www.balletcoforum.com/topic/7293-snacks-for-summer-school/#comment-98385

[Pas de Quatre]

Now that big business has latched on to Vegetarian and Vegan production you need to be wary. Read labels carefully for ingredients and where they come from. Much of branded produce is highly processed, bad for the body and bad for the planet. 

[Anon2]

Dance physio recommended chocolate milk as a healthy snack and good for muscle recovery. 
Overnight oats or Bircher make a good snack and a fee days batch can be made and decanted into suitable container. 

[Dancers Dad]

10 hours ago, alison said:

See also this now rather elderly thread, on vegetarian snacks:

 

https://www.balletcoforum.com/topic/7293-snacks-for-summer-school/#comment-98385

Thanks for this.

[Dancers Dad]

2 hours ago, Jane said:

Dance physio recommended chocolate milk as a healthy snack and good for muscle recovery. 
Overnight oats or Bircher make a good snack and a fee days batch can be made and decanted into suitable container. 

Thank you.

[NotadanceMa]

On 14/02/2022 at 21:22, Kate_N said:

 

What about cubes of cheddar cheese? Protein, and very satiating - no need to eat more than 50grammes or so at a time. And go well with a handful of sultanas. I found this a really good snack as I mostly try to remove out processed carbs from my diet and increase my protein intake.

We do cheese, full fat yogurts, hummus, peanut butter and apple, (I know nuts can be tricky), flapjacks, bananas and of course lots of cake 😁

Cheese was recommended by dietician as my child has a hard time gaining any weight. And they said calorie dense protein choices.

If u make ur own hummus u can add lots of oil to top up the calories.

[Dancers Dad]

10 minutes ago, NotadanceMa said:

We do cheese, full fat yogurts, hummus, peanut butter and apple, (I know nuts can be tricky), flapjacks, bananas and of course lots of cake 😁

Cheese was recommended by dietician as my child has a hard time gaining any weight. And they said calorie dense protein choices.

If u make ur own hummus u can add lots of oil to top up the calories.

Thanks very much. 

[glowlight]

Does she like eggs?  As someone who has snacked through the last 40 years, I have discovered that if I eat eggs for breakfast I don't feel the need to snack midmorning.  Obviously your dd will be burning much more energy than I do, but it might be something to consider.  I usually have two eggs, scrambled, with half a tomato chopped in  - cooked with a little butter.  

 

Having said all that...my dd pretty much lived of instant noodles when she was at NBS.

[Legseleven]

Another vote for chocolate milk here - from DD’s dance teachers and sports coaches. Very good for muscle recovery we were told. And it’s quick and easy (and tastes good 😉). 

Edited February 16, 2022 by Legseleven

[Dancers Dad]

On 16/02/2022 at 22:41, glowlight said:

Does she like eggs?  As someone who has snacked through the last 40 years, I have discovered that if I eat eggs for breakfast I don't feel the need to snack midmorning.  Obviously your dd will be burning much more energy than I do, but it might be something to consider.  I usually have two eggs, scrambled, with half a tomato chopped in  - cooked with a little butter.  

 

Having said all that...my dd pretty much lived of instant noodles when she was at NBS.

She doesn't - which she's very annoyed about because she knows how good for her they are - and how useful! 🙄