PERFORMANCE  NUTRITION STRATEGIES

Build a Bento

Slow-Released EnergyBananas (greener)BeetsBrown riceBuckwheatCarrots (raw or cooked)CornCrackersMuffinsNoodlesOatmeal/OatsPastaPlantainsQuinoaSweet potatoesTortillas and wrapsWhole grain bread

Energy Dense

Nibbles + Bites

AlmondsAvocadoCheese (slices, cubes, sticks)CoconutNutsOlivesPistachiosPumpkin seedsSunflower seeds

ApplesBerriesCantaloupeGrapefruitGrapesHoneydew MangoOrangesPeachesPearsPineapple chunksWatermelon

Bananas (ripe)Canned fruitChocolateFruit leatherGelatin gummiesGranola/barsTrail mix

Beef (ground, shredded, kabobs)Chicken (dark or white meat)Cottage cheeseEdamameEggsFish (tuna, salmon, cod)Legumes (black beans, kidneybeans, lentils)Pork (ground, shredded, cubed)Tofu/TempehTurkey (slices, cubes)Yogurt (cow, goat, sheep, soy)

Sturdy Carriers

+ HydratingApple SlicesBell pepper slicesBroccoliCarrotsCauliflowerCelery CucumbersJicamaKaleMushroomsRomaine leavesSnap peasTomatoesZucchini

H o l d S p a c e

Building Blocks

quick energy + Hydrating

QUICK ENERGY

kristin@eatwellpros .com@ kristin_koskinen_rdn https://calendly.com/kristin-koskinen-rdn/30min

www .eatwel lpros .com

i n s t a g r a m s c h e d u l e a c a l l e m a i l

Peanut butterCashew butterSunflower seed butterGuacamoleBean dipHummus

Energy Dense

Dips + Spreads

PERFORMANCE  NUTRITION STRATEGIES

Build a Bento

Slow Carbs

Quick carbs + hydrating foods likefruit offer ready-sources of easy-to-use carbohydrates in the form ofsugar. Their high water content isn'tthe only reason to consider themhydrating. Sugar and sodium helpwith water absorption and promotehydration, which makes them a greatpart of your overall hydration strategy.Keep these foods in your bentos to give you a quick boost of energywhen you have limited time to eat.

These are good choices for quick energy but don't have the hydratingbenefits of fruits and veggies. Make sure to keep up with your waterintake when choosing quick-energy foods like dried fruit or granola.These are foods to eat in moderation so you don't end up with astomach ache during class, rehearsal, or a performance.

Proteins are made of aminoacids, which are the buildingblocks your body uses tobuild, heal, and repair. Youmay think of muscle whenyou think of protein, but youalso need it for healthybones and connective tissue,hormones, andneurotransmitters.

quick carbs + Hydrating

QUICK ENERGY

Hold Space is reserve forwants. This is where thedancer gets to choose withoutany "shoulds" getting in theway. If it's your birthday andyou want to put a cupcake inyour bento, the Hold Space isdesignated for celebratoryfoods. Do you want chips withyour sandwich rather thancelery sticks? No problem,but them in your hold space.Want more celery becauseyou feel really good on thedays you eat more of it? Putthe extra portion in your HoldSpace. It's yours to choose.

It''s important to eat your veggies. It'salso important to be strategic about howand when you eat them. Using veggies,usually a good source of water, as avehicle for dips, spreads, and nutbuttersis a pairing made in heaven. You getthe benefit of energy-dense spreadswith the hydrating properties of theproduce AND all the nutrients they haveto offer.

Slow carbs are complex carbohydrates.Their longer chains of glucose makethem slower to digest. This helps togive you a consistent flow of energyrather than a quick hit. Slow carbs helpyou feel full longer as well as keep yourenergy levels balanced while you're atthe studio.

Sometimes (ok, most of thetime) you have just a fewmoments to grab a quickbite. It's important to haveoptions that give you stayingpower. Foods that pairprotein and fat are satisfyingand often come with a bit ofsodium, an essential mineralelectrolyte that helpsmaintain fluid balance and isimportant for nerves andmuscles to work.

Spreads and dips taste good,are easy to eat, and are aquick way to get in proteinand healthy fat, which helpsyou absorb vitamins A, D, E,and K. Pair with veggies,apple slices, crackers, orlettuce wraps for a balancedsnack

Energy Dense

Nibbles + Bites

Sturdy Carriers

+ Hydrating

H o l d S p a c e

Building Blocks

kristin@eatwellpros .com@ kristin_koskinen_rdn https://calendly.com/kristin-koskinen-rdn/30min

i n s t a g r a m s c h e d u l e a c a l l e m a i l

Energy Dense

Dips + Spreads