Q: How Can Dancers Meal Plan Without Stress?

🍔 Need a quick meal or a late-night drive-thru snack? In this episode, Registered Dietitian Rachel Fine debunks the myth that fast food and performance nutrition can’t mix.Learn how to:✅ Release guilt and all-or-nothing thinking around food✅ Make balanced choices at fast food chains✅ Build a dancer-fueling meal— yes, even from a takeout menu📅 Perfect for: dancers navigating busy schedules, travel, or college life without time to cook.👉🏼 Read the full blog: https://dancenutrition.com/fast-food/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.Timestamps ⬇️ (Skip to the section you need!)0:00 – Is Fast Food Off Limits for Dancers?Let’s debunk the myth that dancers must avoid fast food. Here’s why it’s more nuanced than you think.0:26 – Why Dancers Fear Fast FoodExplore the roots of food guilt and how diet culture creates anxiety around fast food for dancers.1:22 – The Reality of Fast Food in a Dancer’s LifeWith busy schedules, tours, and intensives, fast food is often the most practical fueling option.2:31 – Why Guilt Has No Place at the TableLearn how guilt undermines your relationship with food and how to shift toward a healthier mindset.3:19 – Are Fast Food Ingredients Really “Bad”?Rachel addresses common concerns about processed foods, seed oils, and high-fructose corn syrup.4:48 – Which Risk Is Worse: Fast Food or Underfueling?Discover why food fear can lead to energy gaps and why eating something is better than skipping meals.5:28 – What Are Fun Foods and Why Do They Matter?Understand how the “fun food” concept helps dancers enjoy meals without shame or restriction.6:04 – Introducing the Food Flexibility AlgorithmRachel shares a practical tool to help dancers evaluate fast food through a supportive lens.6:43 – How to Choose Nourishing Options at Fast Food SpotsLearn how to build energy-sustaining meals with protein, carbs, and fiber—even on the go.7:09 – Easy Add-Ons That Boost Fast Food MealsFrom fruit and milk to side salads and hummus, here are simple sides that enhance nutrition.7:40 – Yes, You Can Still Have the FriesMaking nourishing choices doesn’t mean giving up favorites—here’s how to balance enjoyment with energy.7:52 – When Fast Food Is the Best ChoiceSometimes fast food is the most nourishing option. Learn why it’s okay to rely on it when needed.8:17 – How to Boost the Nutrient Value of Any Fast Food MealTips for adding fiber and staying energized without overhauling your order.8:30 – Patterns Over Time Matter More Than One MealIt’s not about one meal—it’s about consistent habits. Learn how fast food fits into a balanced diet.8:48 – Your Fast Food, Without the GuiltRachel’s final message: eat the fast food, skip the guilt, and focus on fueling your dancer life.

💡 Nutcracker auditions are here! In this episode, Rachel Fine shares practical, performance-focused tips to help you show up feeling fueled, focused, and confident on audition day.Learn how to:✅ Research your roles and tailor your performance✅ Choose attire that supports professionalism and confidence✅ Fuel your body with meals and snacks that boost endurance✅ Use feedback and journaling to refine your mindset✅ Navigate the audition season with grace and balance📅 Perfect for: dancers of all levels preparing for the Nutcracker or any seasonal audition.👉🏼 Read the full blog: https://dancenutrition.com/prep-for-nutcracker-auditions/👉🏼 Related Reading: https://dancenutrition.com/nutrition-meal-planning-for-nutcracker/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.Timestamps ⬇️ (Skip to the section you need!)0:00 – Nutcracker Audition Prep: Why It MattersDiscover how mindset, technique, and nutrition set the stage for a confident audition season.0:36 – The Magic of Nutcracker SeasonWhy this production is such a milestone for dancers at every level.1:13 – Five Ways to Prepare Beyond TechniqueLearn the holistic approach to show up energized and ready for your audition.2:01 – Why Preparation Impacts PerformanceHow preparation reduces stress and helps you perform your best without burnout.3:01 – Tip #1: Research the ProductionUnderstand the style, roles, and character work needed for your specific Nutcracker audition.4:03 – Tip #2: Dress for SuccessPolished, distraction-free audition attire that keeps the focus on your dancing.4:53 – Tip #3: Build Your Fuel PlanHow to eat, hydrate, and rest for optimal energy and focus on audition day.5:29 – Hydration Strategies for Audition DaySmart sipping tips to avoid fatigue and stay comfortable in the studio.6:09 – What to Eat Before, During, and AfterMeal and snack ideas to keep energy levels steady all day long.7:16 – Tip #4: Seek Feedback from InstructorsGain valuable insight into your strengths, growth areas, and potential roles.8:00 – Tip #5: Journal Your Audition ExperienceTrack your corrections, patterns, and wins to support long-term progress.8:32 – Visualization & Gratitude PracticesMental strategies to boost confidence and keep auditions in perspective.9:16 – Recap of the 5 Nutcracker Audition TipsA quick review to make sure you’re ready to shine.9:55 – Focus on What You Can ControlWhy your preparation, presence, and passion matter most in auditions.10:12 – Stay Connected for More Dance Nutrition TipsWhere to find ongoing audition and performance season support.

🥝 Ready to fuel your dance schedule without stress? In this episode, Registered Dietitian Rachel Fine breaks down meal planning for dancers with flexible, sustainable strategies that prioritize energy, balance, and performance.Learn how to:✅ Plan meals and snacks without falling into strict food rules✅ Build a fueling routine that keeps up with your busy rehearsal days✅ Stock portable, dancer-friendly snacks📅 Perfect for: dancers, dance parents, and educators looking to reduce the risk of under-fueling and injury.👉🏼 Read the full blog: https://dancenutrition.com/meal-planning-for-dancers/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.Timestamps ⬇️ (Skip to the section you need!)0:00 — Why Meal Planning Matters for DancersDiscover how meal planning can impact your dance performance and debunk common myths around fueling for dancers.1:00 — The Real Purpose of Meal PlanningLearn why meal planning isn’t about restriction but about preventing fatigue, injury, and burnout.1:40 — Meal Planning for Eating Disorder RecoveryUnderstand how meal planning supports rebuilding reliable hunger cues and healthy eating habits during recovery.2:10 — How to Start Meal Planning as a DancerSimple strategies to map out your meals and snacks daily or weekly for better performance and energy.3:00 — Flexibility Over Strict Meal PlansWhy rigid meal plans don’t work for dancers and how to build a flexible, adaptable fueling routine.4:45 — The Healthy Dancer Food Flexibility AlgorithmKey factors to consider when choosing foods: intent, preferences, accessibility, and satisfaction.5:25 — Importance of Food Variety in Meal PlanningHow including a wide range of foods helps dancers get balanced nutrients and avoid restrictive eating habits.6:30 — Staples to Keep in Your Kitchen for Easy Meal PlanningTop go-to foods for dancers: whole grains, fruits, veggies, proteins, and dairy or alternatives.7:30 — Emergency Snacks Every Dancer NeedsIdeas for packable, non-perishable snacks to maintain energy during busy dance days.9:00 — Sample Meal Plan Ideas for DancersBreakfast, snacks, lunch, dinner, and dessert options that are easy to prep and customize.11:00 — Meal Prepping Tips for Busy DancersHow to prep components ahead of time to save energy and stay consistent with fueling.12:30 — Meal Planning for Busy Schedules and RecoveryBalancing intense dance days or recovery with flexible, consistent fueling strategies.13:30 — Key Takeaways for Balanced Meal PlanningAim for 3 meals and 2-3 snacks a day focusing on protein, fats, and carbs with variety.14:00 — Listening to Your Body and Building a Healthy Dancer Body of EvidenceUse attunement to adjust your meal plan based on hunger, satisfaction, and energy levels.14:45 — Personalized Nutrition: Avoid Comparing Yourself to OthersWhy working with a registered dietitian nutritionist can help tailor your unique fueling plan.

🏫 Living in a dorm without a full kitchen? No problem. In this episode, Registered Dietitian Rachel Fine shares realistic and flexible strategies for dancers navigating college dining halls, dorm rooms, and busy schedules.Learn how to:✅ Build balanced meals with limited appliances✅ Stock a mini fridge with dancer-friendly staples✅ Dismantle diet culture while staying fueled for training📅 Perfect for: dancers heading to college or living on campus without access to a full kitchen.👉🏼 Read the full blog: https://dancenutrition.com/how-to-eat-healthy-college-dorms/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.Timestamps ⬇️ (Skip to the section you need!)0:00 College Life and Fueling Challenges for Dancers  Why college is exciting but also brings unique nutrition challenges for dancers.0:34 Who This Video Is For (Spoiler: Not Just College Dancers!)  How younger dancers at summer intensives or trainee programs can also benefit.1:12 Eating “Healthy” in a Dorm Room: Where to Start  Why food flexibility is key when you're navigating dorm life and tight resources.2:25 Using the Food Flexibility Algorithm  A dancer-friendly approach to choosing meals based on intent and accessibility.3:38 Gentle Nutrition Without Guilt  How to prioritize energy, satisfaction, and balance—without obsessing over food.4:04 Building Balanced Meals in the Cafeteria  Tips for creating meals with carbs, protein, and fat—even in a basic dorm cafeteria.5:09 The Role of Produce (and Why Salad Isn't Always Enough)  When and how to incorporate fruits and veggies in ways that truly support your dancing.6:06 Advocate for Yourself: Ask for Menus  Why requesting cafeteria menus ahead of time is a game-changer for planning.7:00 Sample Menus and Realistic Cafeteria Options  Dancer-tested sample menus built on real offerings from U.S. college campuses.7:35 Taking Food To-Go and Planning Ahead  How to make the most of portable options like granola, nuts, and yogurt parfaits.8:01 Hidden Fueling Gems at Campus C-Stores  Snack options from convenience stores that dancers can keep in their bag all day.8:22 Why You Need 4 Snacks (Not Just 3 Meals)  A dancer’s daily schedule often demands more than just breakfast, lunch, and dinner.9:10 Grocery Store Essentials for Dorm Life  What to grab if you can shop: trail mix, string cheese, hummus packs, and more.9:35 Dorm-Friendly Cooking Gadgets That Can Help  Mini fridges, air fryers, rice cookers, and other tools that can boost meal flexibility.10:25 Free Download + Final Thoughts for Dancer Nutrition in College  Get a downloadable checklist and explore more dorm fueling support on the blog.

🥗 Wondering if there’s a “best” diet for dancers? Dancers often feel pressured to eat “perfectly,” but perfection doesn’t fuel performance— consistency does. In this episode, Rachel breaks down what a healthy diet actually looks like for dancers. You’ll discover 5 nutrition strategies to build a balanced, dancer-friendly diet that supports strength, endurance, and hormonal health.Learn how to:✅ Build sustainable meals that fuel energy, focus, and recovery✅ Incorporate carbs, protein, and fat without fear✅ Remove rigid food rules and make room for flexibility (and fun!)📅 Perfect for: dancers struggling with food stress, restrictive eating, or low energy in class.👉🏼 Read the full blog: https://dancenutrition.com/what-is-the-best-diet-for-dancers/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.Timestamps ⬇️ (Skip to the section you need!)0:00 – Introduction: The Best “Diet” for DancersWhy dancers don’t need a restrictive diet, but a flexible fueling approach instead.1:00 – Why Dancers Crave a Clearcut Diet PlanThe temptation of one-size-fits-all diet plans and why they rarely work.2:00 – Common Dance Diet Myths DebunkedWhy cutting carbs or tracking every calorie can harm dancers’ performance.3:00 – Risks of Restrictive Eating for DancersEnergy deficits, injury risk, and the myth that underfueling is “normal.”4:00 – Popular Dance Diet Trends to AvoidLow carb, keto, intermittent fasting — why these aren’t made for dancers.5:00 – Understanding the Compensatory Cycle with FoodWhy binge-restrict cycles happen and how biology—not willpower—drives them.6:00 – What Flexible Fueling Looks Like for DancersHow consistency and flexibility beat strict diets for sustainable energy.7:00 – Key Principles of Healthy Eating for DancersNutritional adequacy, meal frequency, and the importance of variety.8:00 – The Power of Food Flexibility in a Dancer’s ScheduleAdapting meal times and food choices, especially during travel.9:00 – Self-Assessment: Is Your Eating Supporting Your Performance?Questions to reflect on hunger, cravings, energy, and food restrictions.10:00 – When to Seek Help from a Registered DietitianHow professional guidance can break unhealthy eating patterns.11:00 – Gentle Nutrition Fundamentals for DancersBuilding balanced plates and choosing carbs that fuel long-term stamina.12:00 – Avoiding Nutrition Obsession and PerfectionismBalancing healthy habits without becoming obsessive about food.13:00 – Summary: Why No One Diet Fits All DancersThe importance of adequacy, variety, and food flexibility for performance.14:00 – How to Connect and Learn MoreWhere to find more resources, including The Healthy Dancer® program and Instagram.

💊 Feeling tired, foggy, or low on energy? In this episode, Registered Dietitian Rachel Fine explores the essential role of vitamin B12 in a dancer’s diet—and whether supplements are truly necessary.Learn how to:✅ Spot the signs of a possible B12 deficiency✅ Understand where B12 comes from in food✅ Make informed choices about testing and supplementation📅 Perfect for: dancers following plant-based diets or struggling with low energy and fatigue.👉🏼 Read the full blog: https://dancenutrition.com/vitamin-b12/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.Timestamps ⬇️ (Skip to the section you need!)0:00 – Introduction: Fueling Dance EnergyWhy nutrition matters for sustaining energy and performance in dance.1:49 – Why Vitamin B12 Is Key for DancersAn overview of B12’s critical role in dancer health and energy.2:17 – Common Causes of Underfueling in DancersWhy busy schedules often lead to missing key nutrients like B12.3:01 – B12’s Role in Energy and Muscle FunctionHow B12 helps convert food into usable energy and supports muscles.4:20 – Signs of B12 Deficiency Dancers Should Watch ForRecognizing fatigue and other subtle symptoms of B12 deficiency.5:04 – B12 Deficiency Risks: Plant-Based & Clean Eating DietsHow diet choices can increase risk of not getting enough B12.6:41 – The Downside of Restrictive Eating for Nutrient IntakeWhy strict “clean eating” can unintentionally limit important nutrients.7:02 – Food-First Approach: Avoid Self-DiagnosingWhy working with professionals beats guessing your nutrient status.8:18 – When to Seek Help for B12 and Digestive IssuesThe value of medical support for absorption problems and nutrition.9:16 – Top Animal-Based Sources of Vitamin B12Foods like poultry, beef, eggs, and dairy rich in B12.9:37 – Plant-Based Options for Meeting B12 NeedsFortified foods and nutritional yeast for vegan and vegetarian dancers.10:15 – B12-Rich Recipes for DancersTry these recipes from Rachel’s blog to boost your B12 intake.10:54 – Join The Healthy Dancer® How this program helps dancers fuel well and dismantle restrictive diets.

☕️ Can your morning coffee boost your energy, or is it messing with your sleep, appetite, and focus? In this episode, Registered Dietitian Rachel Fine breaks down the science behind caffeine and how dancers can use it wisely.Learn how to:✅ Understand caffeine’s effects on performance and fatigue✅ Time your intake to avoid crashes and jitters✅ Navigate energy drinks, coffee habits, and caffeine sensitivity📅 Perfect for: dancers relying on caffeine to power through rehearsals or late-night studying.👉🏼 Read the full blog: https://dancenutrition.com/a-dancers-guide-to-caffeine/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe: Nutrition for Dancers on YouTube🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastTime stamps (skip to what you need!)0:00 – Do Dancers Need Coffee to Survive?0:09 – Why Dancers Ask About Caffeine0:36 – Welcome from a Dance Dietitian1:00 – Caffeine: Safe or Stressful for Dancers?1:20 – What Is Caffeine and Where Is It Found?2:00 – Caffeine as a Performance Enhancer (Ergogenic Aid)2:57 – Can Caffeine Help Dance Endurance and Focus?3:49 – Caffeine, Glycogen, and Fat: What It Means for Dancers4:55 – The Cons: Jitters, Anxiety, and Sleep Disruption5:37 – Caffeine ≠ Fuel: Don’t Skip Meals or Snacks6:35 – How Much Caffeine Is Safe for Dancers?7:28 – Are You Overdoing It Without Realizing?8:01 – Can You Be Addicted to Caffeine?8:26 – Does Caffeine Stunt Growth or Dehydrate You?9:44 – Energy Drinks: Are They Safe for Dancers?Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

☀️ Summer intensives can be transformative for dancers, but they can also be overwhelming, competitive, and physically demanding. In this episode, Registered Dietitian Rachel Fine shares what dancers really need to thrive through the summer, from fueling strategies to mental preparation.Learn how to:✅ Navigate competitive environments without falling into comparison traps✅ Avoid burnout, injury, and under-fueling✅ Build a flexible, satisfying meal and snack routine even in a dorm✅ Make the most of your intensive or a summer spent at home📅 Perfect for: dancers attending intensives, parents supporting dancers, and educators preparing students for summer training.👉 Read the full blog: https://dancenutrition.com/healthy-summer-intensive/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastRachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.Timestamps ⬇️ (Skip to the section you need!)0:00 – Introduction to Summer Dance IntensivesFeeling overwhelmed before your first dance intensive? Learn what to expect and how to prepare for success.1:45 – Why Summer Intensives Are So ChallengingDiscover the unique physical and social pressures dancers face during summer intensives and why fueling is crucial.3:30 – The Importance of Eating EnoughUnderstand why meeting your energy needs is the top priority, especially in demanding training environments.5:00 – Sample Meal Ideas for DancersGet practical meal and snack suggestions that balance carbs, protein, and fats for sustained energy.6:00 – Macronutrients Explained: Carbs, Protein, and FatsLearn how each macronutrient supports your body and performance during intense dance training.7:20 – Navigating Cafeteria Food ChoicesTips on making balanced meal selections when options seem limited or overwhelming.7:45 – Optimal Meal Timing for EnergyWhy eating every 2-3 hours can keep your energy steady throughout long dance days.9:00 – Emergency Snack PlanningMust-have portable snacks to keep in your dance bag for quick energy boosts between classes.11:40 – Flexibility with Food ChoicesHow to stay flexible and compassionate with your eating to avoid burnout and stress.13:40 – Avoiding Common Pitfalls: Underfueling and Caffeine DependenceRecognize and prevent common mistakes that can derail your performance and recovery.15:15 – Hydration Strategies for DancersThe importance of consistent hydration and electrolyte balance during intense training.16:45 – Supporting Your Mindset During IntensivesMental health tips to manage stress, homesickness, and perfectionism while away from home.17:50 – Introduction to The Healthy Dancer® Summer IntensiveLearn about Rachel’s virtual 6-week program designed to support dancers’ nutrition and overall health.18:45 – What You’ll Gain from The Healthy Dancer IntensiveAn overview of the expert-led topics and on-demand dance classes included in the program.19:30 – How to Join and Stay ConnectedSteps to join the waitlist, subscribe, and follow for ongoing support and updates.

⚡ Confused about carbs and whether dancers should really eat them? In this episode, Registered Dietitian Rachel Fine explains why carbohydrates are essential for energy, recovery, and performance—and how to include them without guilt.Learn how to:✅ Replenish muscle glycogen for longer rehearsals and classes✅ Use complex and simple carbs strategically for sustained energy✅ Support metabolism and overall performance📅 Perfect for: dancers, educators, and parents looking to fuel dancers for success.👉🏼 Read the full blog: https://dancenutrition.com/dancer-diet-carbs/📲 Follow on Instagram: @ToThePointeNutrition🔔 Subscribe on YouTube: Nutrition for Dancers🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® PodcastTimestamps ⬇️ (Skip to the section you need!)0:00 – Introduction: Why Carbohydrates MatterAddressing myths and backlash around carbohydrates in dance culture.0:08 – About Rachel Fine, RDNHelping dancers fuel their bodies in a supportive and sustainable way.0:18 – Dance Performance & NutritionA dancer’s performance relies on hard work, motivation, and proper nutrition.0:42 – Focus on CarbohydratesHighlighting carbs as a key macronutrient in a dancer’s balanced fuel mix.1:02 – Disclaimer & Further ResourcesThis video provides a general overview; detailed info is on the blog.1:35 – Carb Backlash & Diet CultureHow messages from dance culture encourage dancers to restrict or limit carbs.2:28 – Clean Eating & UndereatingObsessing over minimally processed carbs can lead to limiting intake and undereating.3:20 – Fear of SugarDisinformation around sugar can cause dancers to eliminate sweet foods they enjoy.4:00 – Physiological ConsequencesLow carb intake can impair bone health, energy, muscle repair, focus, and nutrient absorption.5:02 – Recommended Carb IntakeGeneral guidelines: ~55% of calories; up to 65% for intense dance periods.5:30 – Carb-Rich Food ExamplesGrains, breads, wraps, starchy vegetables, and other sources to fuel dancers.6:01 – Complex vs. Simple CarbsFiber influences digestion, sustained energy, and quick energy availability.7:01 – Timing Simple CarbsUseful right before dancing, during rehearsals, or for mid-performance energy boosts.7:38 – Benefits of Complex CarbsSupport digestion, microbiome health, and long-lasting energy throughout the day.10:00 – Energy Replenishment & GlycogenCarbs restore energy, maintain glycogen stores, and allow other macronutrients to fulfill their roles.11:29 – Conclusion: Build a Balanced Fuel MixInclude carbohydrates in every meal and snack to optimize performance, recovery, and energy.Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with food and body. FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance. A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.