Dancers are athletes.  No if’s, and’s, or but’s about it.  Dancing is NOT an easy, leisurely activity, like mini-putt or knitting (not saying these are simple activities, but you get my drift, right?).  Dancing takes a considerable amount of good old fashioned hard work, focus, and stamina and requires the exertion of a whopping 400-600 calories per hour!!  Which, I’ll have you know, is very similar to the calories burned in an hour of playing football.  🙂

In order to keep our dancing bodies working for as long and as hard as we need them to, we need to remember to nourish and replenish our energy supply.  There are many high-energy, healthy foods which work wonders for the dancing athlete (many of which I listed in an earlier post titled, “Food for Dance: What to Pack for Studio Snacks?”.  Check it out!!).

Trail Mix is a fabulous and fun way to load a TON of these high-energy, healthful foods into one, easy-to-pack snack that will keep you up and on your toes for hours on end!  Trial mix is great because you can make your own quite simply, combining the ingredients YOU like, for a treat that you (or your dancer) will actually WANT to munch!

Here is a recipe that I enjoy… you can always substitute different nuts or dried fruits if you’d like, too!

Ballerina Blend: Trial Mix for Dancers

  • 3 Cups Multi-Grain Cheerio’s Cereal
  • 1-3/4 Cup Pretzels
  • 1 Cup Raisins or Dried Cranberries
  • 1 Cup Honey Roasted Peanuts or Almonds
  • 1 Cup Dark Chocolate Chips
  • 1/2 Cup Unshelled Sunflower Seeds or PumpkinSeeds

(Pumpkin Seeds are loaded with Magnesium and Iron, which decrease fatigue and nourish your bodies’ cells with oxygen)

Mix together well and store in an airtight container.  Add a teaspoon of cinnamon for an added flavor-boost!!  Each 1/2 cup serving provides 180.7 Calories, 9.5 grams Fat (the healthy kind!), 23.3 grams Carbohydrates, 4.7 grams Protein, 219.4 grams Potassium, and a multitude of vitamins and minerals.


Visit to customize your own trail mix, with over 40 different ingredients, sent directly to your home!!  🙂


~ Miki Hegg, Assistant Director, ECSOD


About eauclaireschoolofdance

The Eau Claire School of Dance has been providing professional quality dance instruction to students ages 18 months to Adult for over 13 years! Join our dance family today!

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