Page numbers in italics refer to tables in the text

aerobic respiration (energy production) 6

age: influence on basal and total metabolic rates 117

alcohol: calories in 47; effects of 47; effects on vitamin and mineral levels 33, 35

amino acids 25, 26; tryptophan 25

anaerobic respiration (energy production) 6–7, 128

animal fats 21, 23; table of calories 157–158

animal proteins 25, 26, 27, 28; table of calories 155–156

anorexia athletica 145

anorexia nervosa 145–146

antioxidants 29–30

artificial additives in food and drink 31, 50, 101–102

autonomic nervous system 10

basal (resting) metabolic rate (BMR) 115–117, 117; effects of losing weight too quickly 135–137

blood sugar level: effects of different carbohydrates 14, 14, 17, 18; effects of high blood sugar 15, 16, 18–19; effects of low blood sugar 15–16, 17–19; hunger attacks 15–17; regulation of glucose in the blood 15–19; role of insulin 16–17, 18

body fat percentage 120–123

body fat scales 123

body image: developing healthy attitudes towards 148–150

body mass index (BMI) 118–120, 125

body temperature: regulation through perspiration 38–39

bones: osteoporosis risk 124–125; stress fractures 124–125

bowel movements: frequency of 10, 78

breads: choice of 57–58

breakfast: cold breakfasts 57–59; importance for dancers 56–57; warm breakfasts 59–61

bulimia nervosa 146–147

caffeine: drinks containing 46–47; effects of 33, 34, 46–47

calcium 33, 42–43, 77, 125, 162

calories in food: animal fats 157–158; animal proteins 155–156; carbohydrates 152–153; plant fats 156–157; plant proteins 153–155

calories required by dancers 114–118

canned foods 109–110

carbohydrates 4; classifications 13–14; content per portion of various foods 54; effects on blood sugar level 14, 15–19; glycaemic index 17; sources of 15

carbon dioxide in drinks 45, 50

coeliac disease 82

coffee 46–47; see also caffeine

comfort foods 73

complex carbohydrates 13–14

concentration: lack of 40

constipation 78

cooking: in oil 105, 106–107; in water 105–106; tips for everyday life 104–110

cooking oils 107

co-ordination: lack of 40

copper 29–30

cramps see muscle cramps

cravings see food cravings

daily meal plan 91–93

daily nutritional requirements: planning your diet 52–53

daily routine: difficulty of eating healthy meals 93–95; reality of balancing eating and dancing 93–95

dairy products 22, 26, 27, 34, 35, 59, 63, 75, 80, 99, 112, 156, 158

dehydration: effects on the body 40–41; signs of 40–41; thirst and 41;

diet/dieting see weight and diet

dietary supplements 76–77

digestion: capacity of the human stomach 13; digestive process 8–12; hunger signals from the stomach 12–13; overeating 12–13; role of the parasympathetic nervous system 10–12

digestive problems 77–83; caused by eating too quickly 10, 11; eating just before dancing 11–12; food allergies 79; food intolerances 79–83; inhibitors of digestion 78–79

digestive tract 8–9

dinner see main meals

disaccharides (double sugars) 13, 14

drinking 36–50; basic drinking needs calculation 38; before, during and after dance activity 48–49; dangers of dehydration 40–41; hypertonic drinks 45; hypotonic drinks 45; importance of water for dancers 36–38; isotonic drinks 44, 45; the right drink 42–47; thirst 41

eating before dancing 11–12, 86–89

eating disorders: and disordered eating 140; causes, risk factors and triggers 140–142; dealing with 147–148; health consequences 140; risk assessment questionnaire 144; signs of 138–139; types of eating disorders 145–147; warning signs 142–144

eating out 110–112

empty calories 55, 73

energy drinks 42; caffeine in 46–47

energy production: metabolic pathways 6–8; role of oxygen 6

energy required by dancers: basic energy needs 114–116; energy expenditure (kcal per hour) 118; total energy needs 116–117; use of stored energy reserves 5–6, 18–19

energy sources 4–13; carbohydrates 6–8, 13–19; fat 6–8, 20; influence of training intensity and duration 6–8; protein 7, 23–24

energy storage systems 4–6; body fat (adipose tissue) 5, 6; glycogen 4–5, 18–19, 43, 49, 50

essential amino acids 25, 26

fast food 111

fat 4; body fat percentage 120–123; content per portion of various foods 55; health problems caused by low body fat 123–125; recommended types 22, 23; sources of 22, 22–23; types of fats 21, 21–23

fat-soluble vitamins 30

fatty acids: saturated and unsaturated 21

Female Athlete Triad 123–124

fibre in the diet 4, 10, 14, 15

fluids see drinking

food additives 31, 50, 101–102

food allergies 79

food intolerances 79–83

food label information 58, 71, 101–102

food shopping 96–104; writing a shopping list 97–99

‘free from’ foods 104

free radicals 29–30

frozen foods 109

fructose 13, 14, 81

fructose intolerance 80–81

fruit juice drinks 43–44

fruits 13, 15, 30, 35, 37, 38, 59, 60, 63, 64, 65–66, 67, 70, 75, 81, 103, 108, 109, 153

glucose 13, 14, 15–19, 71, 81, 85

gluten intolerance 82

glycaemic index 17

glycogen 7, 14

glycogen storage 4–5; energy reserves for dance 18–19; refilling glycogen stores 19, 43, 49, 50

grains 15, 18, 26, 27, 30, 35, 58–60, 75, 82, 98, 152, 154

‘happiness hormone’ (serotonin) 25

healthy fats 21, 23

herbs 108

hidden fats 21

histamine intolerance 83

hormonal imbalances 123–125

hunger: effects of physical exertion 89; signals from the stomach 12–13

hunger attacks 136; and blood sugar level 15–17, 18–19

hydration see drinking

hypertonic drinks 45

hypoglycaemia 16

hypotonic drinks 45

immune system 21, 24, 28, 29, 30, 32, 83, 136

inflammation 21, 22, 32

injuries: effects on eating and weight 132–134

insulin: functions of 14, 16–17, 18–19, 137

iron 32, 33, 34, 77, 163

isotonic drinks 42, 44, 45

lactic acid 7

lactose 13, 14, 80

lactose intolerance 79–80

low-carb diets 136

low-fat diets 136

lunch see main meals

macrominerals 4, 32–34

macronutrients 4

magnesium 33, 43, 77, 163

main meals 61–64

melatonin (‘sleep hormone’) 25

menstruation: irregular or ceased 123–125

metabolism 3, 11; basal (resting) metabolic rate (BMR) 114–116, 117; effects of dancing 29–30; effects of losing weight too quickly 135–137; total metabolic rate 116–117

micronutrients 4

milk sugar: lactose intolerance 79–80

mineral deficiencies 35, 76–77

mineral water 42–43

minerals 4, 28–30, 32–34; categories of 32–33; functions in the body 32–33; important minerals for dancers 33–34; sources of 33–35, 162–164

monosaccharides (simple sugars) 13, 14

mono-unsaturated fats 20–22

muesli 58–59, 67

muscle building 24, 127

muscle cramps 40, 43

muscle growth: weight gain caused by 127

muscle size reduction 127

nutrient groups 4

oestrogen 20; deficiency 123–125

oils used in cooking and cold dishes 107

orthorexia nervosa 145

osteoporosis: prevention 125; risk factors 124–125

oxidative stress 29–30

oxygen: role in energy production 6

PAL-value (Physical Activity Level) 116

perspiration: loss of minerals 33; temperature regulation system 38–39

phytonutrients 4, 28–32; sources of 30, 35

plant fats 21–22; table of calories 156–157

plant proteins 25, 26, 27, 28; table of calories 153–155

‘plate of thirds’ method 63–64

poly-unsaturated fats 21–2

porridge 59–60, 67

portion sizes and nutritional contents 54–55

potassium 33, 163

protein 4; amino acids 25, 26; biological value of different sources 26–27; content per portion of various foods 54; functions in the body 23–24; healthy sources 27, 28; requirement for dancers 24, 27; sources of 26–28; timing of protein consumption 24, 27, 28

protein shakes 28

pulses 15, 25, 26, 27, 28, 31, 35, 75, 98, 152, 153

ready-made meals 108–109

regeneration 19, 28, 29, 32, 42, 44, 51, 62, 90–91, 132, 133

salads 63

saturated fats 21–22

seeds as toppings 107–108

selenium 29–30, 33, 164

serotonin (‘happiness hormone’) 25

simple sugars 13, 14

‘sleep hormone’ (melatonin) 25

smoking 32, 35, 125

smoothies 67, 81

snacks 12, 59, 60, 64–67, 75, 80, 87–88, 89, 91–93, 94, 97, 129

sodium 33, 43

spices 108

sports drinks 42, 44–46, 50

sprouts 107–108

stevia 71–72

stomach: capacity of 13; signals of hunger and fullness 12–13

stress 3, 12, 35, 73, 76, 94, 115, 126, 131, 137, 142

stress fractures 124–125

sucrose 13, 14

sugar-free foods 104

sugar in foods 70–73; effects on vitamin and mineral levels 35; ‘hidden sugars’ 73

sunlight: role in vitamin D production 30–31

sweating see perspiration

sweeteners: natural and artificial 71–73

tables of foods and nutrients 151–154

tea 46–47

thirst: and dehydration 41

timing of eating 84–95; after dancing 90–91; before dancing 86–89; daily meal plan 91–93; eating around a dancer‘s schedule 86–91; working evenings 95

trace elements 4, 32–33

training breaks: effects on eating and weight 132

trans-fats 20, 22–23

tryptophan 25

unhealthy fats 21, 22–23

unsaturated fats 21–22

urine: indications of hydration level 41; loss of minerals in 33

vacations: effects on eating and weight 132

vegan diet 25, 28

vegetable fats 21–22, 157

vegetables 15, 22, 30, 35, 37, 38, 63–64, 65, 67, 70, 75, 10–11, 103, 105–106, 109–110, 152, 155, 157

vegetarian diet 25, 28

vitamin A 29–30

vitamin B complex 30, 31, 159–160; vitamin B₁ 159; vitamin B₂ 159; vitamin B₆ 160; vitamin B₁₂ 160

vitamin C 29–30, 31, 32, 34, 161

vitamin D 30–31, 32, 77, 124, 125

vitamin E 29–30, 32, 162

vitamin K 30

vitamins 4, 28–32; antioxidants 29–30; deficiencies 35, 76–77; fat-soluble vitamins 30; important vitamins for dancers 31–32; sources of 30, 31–32, 35, 159–162; water-soluble vitamins 30

water: mineral content of 42–43; see also drinking

weight and diet 126–134; dieting 134–138; dropping weight too quickly 135–137; eating disorders 137, 138–150; factors influencing weight 126; healthy weight loss 137–138

zinc 29, 33, 164