yourbody | WHAT DANCERS EAT
cholesterol and more heart-healthy monoun-
saturated fats instead of saturated fats. You can
;nd different varieties in stores or make your
own (see sidebar at right).
Potatoes aren’t bad—it’s the cream, butter
and sugar that we add that’s the problem. A
medium baked potato has 4 grams of protein,
good carbohydrates, ;ber, iron, zinc and
vitamin C. Sweet potatoes are packed with
immune-system–boosting vitamin A. Avoid
gooey marshmallow-topped sweet potatoes by
roasting them in olive oil and herbs instead,
or baking the purple Japanese sweet potato,
which doesn’t need extra sugar.
The average milkshake can have as much sugar
as 70 jellybeans and more fat than a quarter-stick of butter. Instead of having an ice-cream–
based milkshake, indulge in a shake made with
raw cacao powder, ice and a plant-based milk,
Healthy twists on your favorite winter treats
BY EMILY C. HARRISON
pancakes to give
him energy during
long days at the
As the days get colder and your schedule gets
more stressful, it’s only natural to crave comfort foods. Instead of depriving yourself of the
;avors you love, try healthier, more nutrient-dense alternatives. You might ;nd that they
are just as satisfying but make you feel better
in the studio and onstage.
Lentil or bean-;our pastas have a similar
Or, use a spiralizer to make zucchini noodles.
taste as traditional versions, but pack a bigger
nutritional punch. All have energy-producing
carbohydrates, but for the same portion size,
lentil and bean-;our pastas have twice the pro-
tein and signi;cantly more iron, zinc and ;ber.
Skip the cream sauce in favor of a fresh tomato
sauce loaded with veggies and greens.
Cashew cheese is a delicious, satisfying alter-
native for your favorite cheesy comfort foods.
Both dairy cheese and cashew cheese have
protein and minerals, but cashews have zero