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14.05.2015
The Institute of Medicine recommends that women should consume 46 grams of protein daily, while men need to get 56 grams each day. Animal products are known as rich sources of iron, but beans, lentils, enriched grains, whole grains and vegetables also provide iron.
Calcium plays a vital role in bone health and metabolism, and your body needs vitamin D to absorb calcium. Vitamin B-12 is produced by bacteria in animal products, so chances are you won't get enough through a vegan diet.
Omega-3 fatty acids are essential for the health of your cardiovascular and nervous systems.
The ALCAT Diet is a nutritional plan that focuses on avoiding your potential food allergies or sensitivities as opposed to helping you lose weight. According to the ALCAT.org website, this diet plan was formulated 24 years ago as a test for food sensitivities or allergies. The ALCAT Diet test is available for order online or from your doctor and can be done in the comfort of your own home. Food allergies or sensitivities can be linked to the onset of a wide range of diseases, conditions, and other symptoms according to the Holistic Help website. The ALCAT Diet can assist in defining a particular food allergy or sensitivity, however it is not meant to actually treat any medical condition or disease. If you are dancing throughout the day and eat a very early breakfast and late lunch, you should consider eating a mid-morning snack. If you eat an early lunch and late dinner, you might consider eating a snack between these meals.
Despite this restriction, you can meet your nutritional requirements and consume an adequate amount of calories by eating a variety of plant-based foods.
The potential problem is that your body does not absorb the type of iron in plant-based foods efficiently. Beans, tofu and dark green vegetables contain calcium, but if you don't eat three servings of leafy greens daily, then you should consider taking supplements, according to VeganHealth.org. Without sufficient vitamin B-12, your nerves may become permanently damaged and your body won't produce normal red blood cells. The best sources of two omega-3 fatty acids -- eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA -- are cold-water, or fatty, fish. This diet plan is usually recommended by a doctor or licensed nutritionist to determine what foods are safe for you to eat on a regular basis, and which items may be harmful to your health. It is used by a wide range of health care professionals during patient treatment, especially once a patient presents with an unknown illness or gastrointestinal condition.


A test kit consists of three vials, prepaid postage for returning the vials to the ALCAT testing center, a requisition form, and instructions. Symptoms often related to a food sensitivity include itchy eyes, stomach cramping, heartburn, diarrhea, nervousness, shaking, sleepiness, memory loss, and others. Furthermore, removal of harmful food items from your diet can also increase the efficiency and effectiveness of your immune system. Your doctor will likely prescribe additional treatment options for you once your allergy is determined by using the ALCAT method. Because dancers are continually required to perform at the top of their abilities, proper nutrition and fueling of the body is essential. Again, your goal is to consume smaller meals throughout the day, rather than three large meals, to keep your body properly fueled. If you have a long training or performance day ahead, what you eat the night before will supply your muscles with the energy they need.
However, when planning a healthy vegan diet, it is important to make a concerted effort to consume a sufficient quantity of the nutrients typically found in animal products, such as protein, iron, vitamin B-12, calcium and omega-3 fatty acids. One cup of soybeans has 20 grams of protein, while the same portion of other legumes provides about 15 grams of protein.
For this reason, anyone following a vegan diet should consume nearly double the typical recommended dietary intake, which means 14 grams daily for vegan men and postmenopausal women and 33 milligrams daily for premenopausal women. Some types of mushrooms contain vitamin D if they're exposed to ultraviolet light, but it's not naturally found in many foods. Even though some brands of seaweed and organic produce claim to contain vitamin B-12, you won't find any reliable plant sources unless the product is fortified, warns VeganHealth.org. Walnuts, flaxseeds, soy products and canola oil contain another type of omega-3, called alpha-linolenic acid, or ALA. Conditions caused by food allergies include weight gain, hyperactivity, insomnia, arthritis, and depression. This immune system strengthening can help your body fight other diseases or infections at a more successful rate.
Lucas has a Bachelor of Fine Arts in ballet performance from the University of Utah and a Doctor of Philosophy in sports nutrition and chronic disease from Virginia Tech. Dancers need to consume diets adequate in calories to support the demands placed on the body. Consuming a larger breakfast that is high in complex carbohydrates, moderate in protein and low in fat will keep you feeling fuller longer and energized until your next meal. You can also boost the absorption of iron by eating foods high in vitamin C at the same time as iron-containing foods.


Most Americans, even those who eat animal products, get their vitamin D from fortified dairy products. If you don't get the recommended dietary allowance of 2.4 micrograms daily through enriched cereal, meat substitutes or non-dairy milk, you should take supplements, according to the Linus Pauling Institute. Your body uses ALA to synthesize EPA and DHA, but this process is inefficient and may not produce enough to ensure optimal health. An example breakfast would be scrambled eggs, whole-wheat toast, low-fat yogurt and an orange.
An energizing snack would be an apple with peanut butter, an energy bar, crackers and cheese, yogurt, or fig bars. A good lunch might be a turkey sandwich on whole wheat bread and some grapes, or a pasta dish accompanied by a piece fruit. Some other examples might be a piece of fruit and low-fat yogurt, or carrots dipped in hummus. A good dinner would be spaghetti with meat sauce, whole-wheat bread, broccoli and low-fat milk. Soy protein and quinoa contain all of the essential amino acids, which makes them a complete protein just like you would get from animal products.
In addition to eating ALA-rich foods, try to buy foods enriched with omega-3 or take algae-based supplements. Learning when and what to eat during the day is also imperative to a healthy diet for dancers. Beans are good sources of lysine, which is the essential amino acid you're most likely to lack from following a vegan diet, according to VeganHealth.org. If you don't get the recommended 15 micrograms, or 600 international units, of vitamin D daily, you may need supplements. According to the joint position statement developed by the American College of Sports Medicine, American Dietetic Association and the Dietitians of Canada, proper hydration significantly affects performance. Have a light sports drink with your lunch to help fuel your muscles, maintain blood glucose, maximize performance and reduce recovery time.




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