According to the Center for Disease Control and Prevention, nutrient dense foods are those that provide an average of 10% or more daily value per 100 calories of 17 nutrients, including potassium, protein, fiber, iron and calcium. While there are numerous fruits and vegetables that are nutrient dense, there are some in particular that are best in the summertime because they also happen to be very hydrating. Citrus fruits and berries are excellent choices for summer snacking. According to CDC’s nutrient density approach, the healthiest of them all is the strawberry, with a nutrient density score of 17.6. According to the FDA, strawberries have more vitamin C than any citrus fruit, and are also rich in potassium and fiber. As an added bonus, strawberries are a good source of flavonoids, a group of phytonutrients linked to reduced risk of diabetes, heart disease, and some cancers. Strawberries are about 92% water, a proportion similar to that of watermelon; and, because of their electrolyte content, strawberries are an ideal source of hydration on warm days. If you aren’t a fan of eating a portion of plain fresh strawberries, the flavor of strawberries is delicious when sliced pieces are added to your ice water. There are also many healthy summer recipes, both sweet and savory, that contain strawberries, such as the Caprese Salad with Strawberries recipe below!
 
Refreshing Caprese Salad with Strawberries
2 pounds fresh strawberries, stemmed and halved
2 cups bite-sized fresh mozzarella balls (Bocconcini), drained and halved
2 tablespoons extra virgin olive oil
1/3 cup balsamic vinegar
3-4 fresh basil leaves, finely diced
Salt, pepper to taste
In medium sized bowl, toss strawberries and mozzarella balls with olive oil. Season mixture with salt and pepper. Add basil and toss again. Drizzle balsamic syrup over and around salad. Grind more pepper on top and serve.
 
References:

1. Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Preventing Chronic Disease. 2014;11:E95.
2. Odriozola-Serrano, I., Soliva-Fortuny, R., & Martín-Belloso, O. (2008). Phenolic acids, flavonoids, vitamin C and antioxidant capacity of strawberry juices processed by high-intensity pulsed electric fields or heat treatments. European Food Research and Technology, 228(2), 239-248.
3. Arnoldi, A. (Ed.). (2004). Functional foods, cardiovascular disease and diabetes. Elsevier.
4. National Nutrient Database for Standard Reference, Release 28 slightly revised May, 2016, Software v.2.6.1.

A healthy diet takes planning, time, and effort. Having the right foods available when you need them is important for dancers with limited time and intense training schedules. Here are some nutritious food staples recommended for every dancers' kitchen.

1. Fresh fruit - incorporate variety by choosing in-season produce
2. Rolled oats - cooked oatmeal, overnight oats, or blended into a smoothie, oats provide energy, fiber, and B-vitamins.
3. Nut or seed butter - spread on whole-grain bread, rice cakes, or bananas for a source of healthy fat and protein.
4. Greek yogurt - enjoy with fruit, nuts and seeds, or granola as a versatile source of protein and calcium.
5. Lean protein - cooked fish, chicken, or turkey, canned tuna or salmon, and eggs are simple to incorporate into meals. Just pair lean protein with whole grains and vegetables for a complete meal.