🥝 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® Podcast

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.

Timestamps ⬇️ (Skip to the section you need!)

0:00 — Why Meal Planning Matters for Dancers

Discover how meal planning can impact your dance performance and debunk common myths around fueling for dancers.

1:00 — The Real Purpose of Meal Planning

Learn why meal planning isn’t about restriction but about preventing fatigue, injury, and burnout.

1:40 — Meal Planning for Eating Disorder Recovery

Understand how meal planning supports rebuilding reliable hunger cues and healthy eating habits during recovery.

2:10 — How to Start Meal Planning as a Dancer

Simple strategies to map out your meals and snacks daily or weekly for better performance and energy.

3:00 — Flexibility Over Strict Meal Plans

Why rigid meal plans don’t work for dancers and how to build a flexible, adaptable fueling routine.

4:45 — The Healthy Dancer Food Flexibility Algorithm

Key factors to consider when choosing foods: intent, preferences, accessibility, and satisfaction.

5:25 — Importance of Food Variety in Meal Planning

How 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 Planning

Top go-to foods for dancers: whole grains, fruits, veggies, proteins, and dairy or alternatives.

7:30 — Emergency Snacks Every Dancer Needs

Ideas for packable, non-perishable snacks to maintain energy during busy dance days.

9:00 — Sample Meal Plan Ideas for Dancers

Breakfast, snacks, lunch, dinner, and dessert options that are easy to prep and customize.

11:00 — Meal Prepping Tips for Busy Dancers

How to prep components ahead of time to save energy and stay consistent with fueling.

12:30 — Meal Planning for Busy Schedules and Recovery

Balancing intense dance days or recovery with flexible, consistent fueling strategies.

13:30 — Key Takeaways for Balanced Meal Planning

Aim 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 Evidence

Use attunement to adjust your meal plan based on hunger, satisfaction, and energy levels.

14:45 — Personalized Nutrition: Avoid Comparing Yourself to Others

Why 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® Podcast

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.

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® Podcast

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.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: The Best “Diet” for Dancers

Why dancers don’t need a restrictive diet, but a flexible fueling approach instead.

1:00 – Why Dancers Crave a Clearcut Diet Plan

The temptation of one-size-fits-all diet plans and why they rarely work.

2:00 – Common Dance Diet Myths Debunked

Why cutting carbs or tracking every calorie can harm dancers’ performance.

3:00 – Risks of Restrictive Eating for Dancers

Energy deficits, injury risk, and the myth that underfueling is “normal.”

4:00 – Popular Dance Diet Trends to Avoid

Low carb, keto, intermittent fasting — why these aren’t made for dancers.

5:00 – Understanding the Compensatory Cycle with Food

Why binge-restrict cycles happen and how biology—not willpower—drives them.

6:00 – What Flexible Fueling Looks Like for Dancers

How consistency and flexibility beat strict diets for sustainable energy.

7:00 – Key Principles of Healthy Eating for Dancers

Nutritional adequacy, meal frequency, and the importance of variety.

8:00 – The Power of Food Flexibility in a Dancer’s Schedule

Adapting 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 Dietitian

How professional guidance can break unhealthy eating patterns.

11:00 – Gentle Nutrition Fundamentals for Dancers

Building balanced plates and choosing carbs that fuel long-term stamina.

12:00 – Avoiding Nutrition Obsession and Perfectionism

Balancing healthy habits without becoming obsessive about food.

13:00 – Summary: Why No One Diet Fits All Dancers

The importance of adequacy, variety, and food flexibility for performance.

14:00 – How to Connect and Learn More

Where 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® Podcast

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.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Fueling Dance Energy

Why nutrition matters for sustaining energy and performance in dance.

1:49 – Why Vitamin B12 Is Key for Dancers

An overview of B12’s critical role in dancer health and energy.

2:17 – Common Causes of Underfueling in Dancers

Why busy schedules often lead to missing key nutrients like B12.

3:01 – B12’s Role in Energy and Muscle Function

How B12 helps convert food into usable energy and supports muscles.

4:20 – Signs of B12 Deficiency Dancers Should Watch For

Recognizing fatigue and other subtle symptoms of B12 deficiency.

5:04 – B12 Deficiency Risks: Plant-Based & Clean Eating Diets

How diet choices can increase risk of not getting enough B12.

6:41 – The Downside of Restrictive Eating for Nutrient Intake

Why strict “clean eating” can unintentionally limit important nutrients.

7:02 – Food-First Approach: Avoid Self-Diagnosing

Why working with professionals beats guessing your nutrient status.

8:18 – When to Seek Help for B12 and Digestive Issues

The value of medical support for absorption problems and nutrition.

9:16 – Top Animal-Based Sources of Vitamin B12

Foods like poultry, beef, eggs, and dairy rich in B12.

9:37 – Plant-Based Options for Meeting B12 Needs

Fortified foods and nutritional yeast for vegan and vegetarian dancers.

10:15 – B12-Rich Recipes for Dancers

Try 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® Podcast

Time stamps (skip to what you need!)

0:00 – Do Dancers Need Coffee to Survive?

0:09 – Why Dancers Ask About Caffeine

0:36 – Welcome from a Dance Dietitian

1:00 – 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 Dancers

4:55 – The Cons: Jitters, Anxiety, and Sleep Disruption

5:37 – Caffeine ≠ Fuel: Don’t Skip Meals or Snacks

6:35 – 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® Podcast

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.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction to Summer Dance Intensives

Feeling overwhelmed before your first dance intensive? Learn what to expect and how to prepare for success.

1:45 – Why Summer Intensives Are So Challenging

Discover the unique physical and social pressures dancers face during summer intensives and why fueling is crucial.

3:30 – The Importance of Eating Enough

Understand why meeting your energy needs is the top priority, especially in demanding training environments.

5:00 – Sample Meal Ideas for Dancers

Get practical meal and snack suggestions that balance carbs, protein, and fats for sustained energy.

6:00 – Macronutrients Explained: Carbs, Protein, and Fats

Learn how each macronutrient supports your body and performance during intense dance training.

7:20 – Navigating Cafeteria Food Choices

Tips on making balanced meal selections when options seem limited or overwhelming.

7:45 – Optimal Meal Timing for Energy

Why eating every 2-3 hours can keep your energy steady throughout long dance days.

9:00 – Emergency Snack Planning

Must-have portable snacks to keep in your dance bag for quick energy boosts between classes.

11:40 – Flexibility with Food Choices

How to stay flexible and compassionate with your eating to avoid burnout and stress.

13:40 – Avoiding Common Pitfalls: Underfueling and Caffeine Dependence

Recognize and prevent common mistakes that can derail your performance and recovery.

15:15 – Hydration Strategies for Dancers

The importance of consistent hydration and electrolyte balance during intense training.

16:45 – Supporting Your Mindset During Intensives

Mental health tips to manage stress, homesickness, and perfectionism while away from home.

17:50 – Introduction to The Healthy Dancer® Summer Intensive

Learn 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 Intensive

An overview of the expert-led topics and on-demand dance classes included in the program.

19:30 – How to Join and Stay Connected

Steps to join the waitlist, subscribe, and follow for ongoing support and updates.

Learn more on the blog: https://dancenutrition.com/dancer-diet-carbs/

Timestamps:

0:00: Introduction

0:44: Disclaimer

1:24: The Backlash

3:04: Fears of Sugar

4:34: Carb Recommendations for Dancers

5:37: “Good” vs “Bad” Carb Myth

7:00: A Need For Quick Energy

8:08: Supporting Your Metabolism

9:23: Why Are Carbs Critical?

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 both 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. 

Nutrition is essential for elite dance performance. Rachel Fine is a board-certified dietitian with advanced certifications in Eating Disorders, Sports Nutrition, and Intuitive Eating.

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.

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.

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.

Learn more on the blog: https://dancenutrition.com/dealing-with-food-disappointment/

More on Food Flexibility: https://dancenutrition.com/what-is-food-flexibility/

Timestamps:

0:00: Introduction

0:56: What is food disappointment?

3:25: Your relationship with food

5:05: Navigate food disappointment

7:02: Evaluate mealtime expectations

8:26:  The Healthy Dancer® Body of Evidence

9:30: Ensure Nutritional Adequacy

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 both 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. 

Nutrition is essential for elite dance performance. Rachel Fine is a board-certified dietitian with advanced certifications in Eating Disorders, Sports Nutrition, and Intuitive Eating.

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.