Want to become The Healthy Dancer®? Follow: https://www.instagram.com/tothepointenutrition/ and show more👇 to access dance nutrition goodness.

From freebies and 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 for Dancers:  https://dancenutrition.com/ For Dance Parents: https://dancenutrition.com/dance-parents-teachers/

Nutrition is essential for elite dance performance. Rachel Fine is a board-certified dietitian, a specialist in sports nutrition and intuitive eating, and an expert in dancer health and dancer nutrition.

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® communities. Dancers, dance educators, and dance parents can utilize these resources to access information and guides 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.

Want to become The Healthy Dancer®? Follow: https://www.instagram.com/tothepointenutrition/ and show more👇 to access dance nutrition goodness.

From freebies and 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 for Dancers:  https://dancenutrition.com/ For Dance Parents: https://dancenutrition.com/dance-parents-teachers/

Nutrition is essential for elite dance performance. Rachel Fine is a board-certified dietitian, a specialist in sports nutrition and intuitive eating, and an expert in dancer health and dancer nutrition.

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® communities. Dancers, dance educators, and dance parents can utilize these resources to access information and guides 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.

Traditional portion control can feel appealing, especially in a world where dancers often face pressure to restrict. But strict rules around serving sizes or calories can backfire, leading to nutrient gaps, guilt, and disordered eating. Rachel Fine explains why listening to your body and practicing body attunement—honoring hunger and fullness—works better for dancers. Learn practical strategies for balanced meals and snacks that fuel performance and promote a positive relationship with food.

You’ll learn:

✅ Why diet culture’s “portion control” can backfire for dancers

✅ How restrictive eating impacts metabolism and mental health

✅ Steps to reconnect with your body’s hunger and fullness signals

✅ Practical strategies for balanced, energizing meals and snacks

✅ Visualization tools to guide intuitive eating without counting calories

📖 Read the full blog: https://dancenutrition.com/portion-control/

📲 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 – What’s the Right Serving Size for a Dancer?
Rachel introduces the topic of portion control and why it’s such a common question.

0:44 – The Problem with “Portion Control”
Why the phrase itself is misleading and rooted in diet culture.

1:20 – Restriction vs. Willpower
How psychological, biological, and anticipated restriction—not lack of willpower—fuel overeating.

2:34 – The Guilt Cycle of Portion Control
Why food rules and “control” often lead to guilt, shame, and food stress.

3:07 – Why Control Feels Comforting
Understanding why dancers are drawn to control in food and beyond.

4:00 – How Restriction Backfires
Portion rules may feel safe at first but ultimately increase food fears and bingeing risk.

5:00 – Portion Control as a Form of Disordered Eating
Counting calories and sticking to rigid food rules harms your relationship with food.

6:19 – Your Body Knows More Than Food Rules
How internal cues—not external measurements—guide true energy balance.

7:10 – Redefining Portion Control as Body Attunement
Why dancers should focus on hunger and fullness cues instead of rigid serving sizes.

8:22 – When Hunger Cues Aren’t Reliable
Busy schedules and high activity can make dancers miss or override natural hunger signals.

9:55 – Dismantling Diet Culture First
Why rebuilding trust with food starts with rejecting harmful food myths.

11:32 – Are You Eating Enough?
The first step to attunement: making sure baseline intake supports dancer needs.

12:04 – Serving Sizes vs. Portion Sizes
Why nutrition labels don’t reflect what dancers actually need.

12:53 – The Power of Balanced Meals
Protein, carbs, and fats together provide staying power and satisfaction.

14:10 – Mindful Eating & Visualization Tools
How slowing down, savoring, and using hand-based visuals can support portion awareness.

⚠️ Dance Parents: Your Role Matters – Raising a young dancer comes with unique challenges, from packed schedules to navigating body image and nutrition. In this episode, Registered Dietitian Rachel Fine breaks down practical strategies to support your dancer’s health, mindset, and performance without adding pressure. Take a few minutes to explore 5 key ways to foster balance, resilience, and a positive environment for your dancer.

Learn how to: 

✅ Promote fluid structure in meals, snacks, and daily schedules 

✅ Model a supportive mindset around food and body image 

✅ Navigate studio environments and recognize green vs. red flags 

✅ Support energy, confidence, and skill development at home 

✅ Encourage autonomy and goal-setting in your dancer

📅 Perfect for: dance parents, educators, and anyone supporting young dancers in building confidence, resilience, and a healthy relationship with food.

👉🏼 Read the full post: https://dancenutrition.com/dance-parents/

📲 Follow on Instagram: @ToThePointeNutrition 

🔔 Subscribe on YouTube: Nutrition for Dancers 

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Timestamps ⬇️ (skip to the part you need most!)

0:00 – Introduction: Dance World Challenges
Overview of the dance world’s intensity and impact on both dancers and parents.

0:24 – Meet Rachel Fine, RDN
Supporting dancers’ health, nutrition, and body image; perspective as a parent.

1:05 – The Investment in Your Dancer
Time, energy, and resources needed for tuition, costumes, lessons, competitions, and scheduling.

1:43 – Parent’s Role in a Dancer’s Success
Guiding dancers through physical demands while maintaining fun and support.

2:13 – Rachel’s Dance and Professional Background
Experience as pre-professional and professional dancer and licensed dietitian supporting dancers.

3:07 – Fluid Structure for Dancers
Encouraging balance, flexibility, and preventing perfectionism from affecting meals, snacks, and daily life.

4:27 – Encouraging Activities Outside of Dance
Promoting other physical or mindful activities to prevent burnout and support overall balance.

5:45 – Fluid Structure in Meals and Snacks
Regular and consistent fueling without rigid rules; planning and convenience strategies for busy schedules.

6:59 – Modeling a Supportive Mindset
Food neutrality, avoiding demonizing foods, and teaching dancers balance in food choices.

8:32 – Building Body Image Support
Tools including body neutrality, body image resilience, and body appreciation.

10:19 – Educating on Realistic Body Expectations
Understanding genetics, avoiding harmful ideals, and preventing disordered eating.

11:09 – Supporting the Studio Environment
Hydration, snack breaks, and creating a healthy studio environment.

12:25 – Checking In with Your Dancer
Monitoring energy, confidence, and addressing needs with extra snacks or practice strategies.

13:02 – Fostering Positive Relationships
Encouraging cooperation with other dancers, positive reinforcement, and letting dancers set goals.

14:01 – Relying on Credible Nutrition Sources
Importance of using registered dietitians for dancer nutrition education; workshops and printable resources.

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.

The holidays are meant to be joyful—but for many dancers, holiday meals can bring stress, guilt, or anxiety. Between food abundance, social pressures, and comments from others, it’s easy to feel overwhelmed. In this episode, Rachel Fine shares compassionate, practical strategies to help you enjoy the holiday season while staying grounded in your relationship with food.

You’ll learn:

✅ Why “saving calories” backfires—and what to do instead

✅ How to set supportive intentions before a big meal

✅ Simple strategies for navigating food comments and pressures

✅ Ways to shift holiday focus beyond food and back to connection

✅ How to practice self-compassion when routines are disrupted

✅ Journaling prompts to help you reframe food guilt and foster gratitude

📅 Perfect for: dancers who want to enjoy holiday meals without guilt, anyone worried about overeating during celebrations, and those seeking a healthier balance during the festive season.

📖 Read the full blog: https://dancenutrition.com/stress-free-holiday/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Holidays & Stress
Why the holiday season can feel overwhelming for dancers working on food and body relationships.

0:26 – Rachel Fine, RDN
Introducing Rachel’s background and her mission to dispel nutrition myths in dance.

0:52 – Why Holidays Feel Different
Schedules shift, rehearsals pause, and family gatherings bring new challenges.

1:24 – Body Changes & Family Pressure
How comments from relatives can feel triggering during holiday meals.

1:47 – The Fear of Overeating
Why many dancers worry about losing control around holiday food.

2:19 – From Stressful to Joyous Holidays
Rachel shares her personal shift and sets up practical tips for dancers.

2:30 – Scenario 1: Anxiety About the Holiday Meal
How food restriction and deprivation can heighten holiday stress.

3:11 – Practicing Food Flexibility
Why flexibility with food choices supports dancers in unpredictable settings.

4:18 – It’s Never Too Late to Start
Opening up to previously restricted foods, one step at a time.

5:00 – Scenario 2: Food & Body Comments
How to set boundaries and navigate triggering family conversations.

6:09 – Shifting the Pressure Off Yourself
When to refer out, change the subject, or exit the conversation.

6:53 – Scenario 3: Saving Up for the Big Meal
Why restricting before holiday meals backfires and leads to overeating.

8:17 – Leftovers & Letting Go of All-or-Nothing Thinking
How to ease scarcity mindsets and normalize holiday favorites year-round.

9:40 – Scenario 4: Healthifying Recipes
When altering holiday foods crosses into restrictive food rules.

10:39 – Scenario 5: Unrealistic Standards
Letting go of perfectionism, having compassion, and embracing imperfect moments.

11:30 – Final Reminder: Holidays Are More Than Food
Centering on experiences, memories, and connection beyond the plate.

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.

Halloween is supposed to be fun—yet for dancers caught in diet culture, the candy aisle can feel overwhelming. Is sugar addictive? Will candy derail your progress? Should you avoid it altogether? In this episode, Rachel Fine breaks down the truth about sugar, cravings, and balance—helping you enjoy Halloween treats without guilt or restriction.

You’ll learn:

✅ Why avoiding candy backfires and fuels cravings

✅ The truth about sugar “addiction” (and what’s really happening)

✅ 5 strategies for enjoying candy without stress

✅ How to pair candy with fuel for better energy and focus

✅ Why exposures (yes, more candy!) may be the key to self-regulation

✅ How mindfulness and self-compassion help you enjoy the holiday fully

📅 Perfect for: dancers who love sweets but feel guilty about eating them, anyone worried about “losing control” with candy, and those navigating food freedom during the Halloween season.

📖 Read the full blog: https://dancenutrition.com/healthy-halloween/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Timestamps ⬇️ (Skip to the section you need!)

0:16 – Why Halloween Matters
Introduction to the video’s topic and Rachel’s connection to the holiday.

0:50 – Personal Journey with Candy
Struggles with restrictive eating and learning to incorporate candy guilt-free through intuitive eating.

1:50 – Building Confidence with Candy
Learning to enjoy Halloween candy in a way that feels good physically, mentally, and emotionally.

2:20 – Reconnecting to Intuitive Self-Regulation
Using self-discovery to determine amounts of candy that feel satisfying without strict portioning.

2:49 – Common Myths About Candy
Addressing the myth that sugar is addictive and explaining the impact of restriction.

4:12 – Restriction vs. Allowance Mindset
How past or anticipated restriction affects candy consumption and the importance of cultivating allowance.

5:15 – Candy Is Here to Stay
Candy is available year-round, helping to reduce scarcity mindsets and support predictability.

6:02 – Practicing Predictability
Incorporating candy regularly into meals and snacks to grant unconditional permission to eat.

6:56 – Using The Healthy Dancer® Food Flexibility Algorithm
How timing candy around classes or meals can optimize energy and prevent sluggishness.

7:47 – Why Fun-Sized Candy Works
Convenience and variety without focusing on strict portion control.

8:08 – Key Strategy 1: Prioritize Nourishment
Maintaining balanced meals and snacks first to support physical and metabolic needs.

10:05 – Key Strategy 2: Self-Compassion
Replacing shame and guilt with self-compassion, recognizing overeating as part of self-discovery.

11:57 – Embracing Halloween as Fun
Enjoying candy without restriction and incorporating it outside of the holiday for balance.

12:59 – Next Steps & Resources
Encouragement to explore food neutrality and further guidance on Rachel’s blog, plus a Halloween sign-off.

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.

Nutcracker season can feel like a marathon—and without the right fueling plan, dancers risk exhaustion, burnout, and even injury. Between long rehearsals, late-night performances, and the pressures of the holiday season, many dancers unintentionally fall into habits that leave them under-fueled. In this episode, Rachel Fine shares the most common Nutcracker meal plan mistakes and provides practical strategies to help you stay energized, nourished, and resilient all season long.

You’ll learn:
✅ 10 common fueling mistakes dancers make during Nutcracker season
✅ Why under-eating (even unintentionally) can sabotage performance
✅ How to build meals that balance carbs, protein, and fats for sustainable energy
✅ Smart snack strategies for long rehearsals and late nights
✅ Post-performance recovery meals and snacks that actually work

📅 Perfect for: dancers preparing for Nutcracker, parents supporting young performers, and educators helping their students balance nutrition during high-performance seasons.

📖 Read the full blog: 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® 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: What Is Nutcracker Nutrition?
Defining nutrition during winter performance season.

0:24 – About Rachel Fine, RDN
Registered dietitian nutritionist supporting dancers with food and body.

0:43 – Why Winter Performances Are Unique
High-speed schedules, rehearsals, and the holiday season bring stress and pressure.

1:42 – Three Tools for Nutcracker Nutrition
Framing the discussion with big-picture strategies.

1:49 – Challenge #1: Underfueling
Why dancers fall short on energy and how it leads to injury.

2:06 – Challenge #2: Swapping Foods for “Lighter” Options
Why fullness cues don’t always meet energy needs.

2:38 – Challenge #3: Not Eating Enough Fat
The role of fats in energy, hormone balance, and injury prevention.

3:00 – Challenge #4: Cutting Carbs
Carbohydrates as a dancer’s most efficient fuel.

3:14 – Challenge #5: Neglecting Post-Performance Recovery
Why eating late at night matters for repair and recovery.

3:35 – Challenge #6: Over-Hydrating
How excessive drinking can mask hunger and fullness cues.

3:49 – Challenge #7: Not Planning Ahead
The importance of packing balanced, emergency snacks.

4:08 – Challenge #8: Fearing Packaged Foods
Reframing processed options as supportive and energizing.

4:27 – Challenge #9: Lack of Rest
Prioritizing downtime and recovery despite busy schedules.

5:00 – Tool #1: Convenience
Packable, balanced snack ideas to keep dancers fueled.

9:37 – Tool #2: Mindset Around Food & Holidays
Navigating indulgence without guilt during performance and holiday seasons.

11:23 – Getting Support Through The Healthy Dancer®
Encouragement to seek guidance for building sustainable, non-restrictive habits.

Plant-based diets—vegan or vegetarian—can support energy, recovery, and long-term health for dancers. But removing animal products raises concerns about nutrient intake, energy availability, and hormonal balance. In this episode, Rachel Fine breaks down everything dancers need to know to safely thrive on a plant-based lifestyle.

You’ll learn:

✅ Types of plant-based diets: vegetarian, vegan, pescatarian, and more

✅ Benefits for dancers: energy, recovery, digestive health, nutrient density

✅ Common challenges: nutrient deficiencies, restrictive eating, hormone impacts

✅ Key nutrients for dancers: protein, calcium, vitamin D, iron, vitamin B12, and healthy fats

✅ Practical plant-based meal ideas to fuel training and performance

✅ How to work with a dietitian to ensure a balanced, sustainable plan

📖 Read the full blog: https://dancenutrition.com/plant-based-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 – Intro & Welcome
Plant-based dancers—what does that mean? Rachel introduces herself and the topic.

0:28 – The Big Question
Can a plant-based diet support a dancer’s needs?

0:54 – Defining Plant-Based
Different definitions and variations of plant-based eating.

1:16 – Veganism Explained
What it includes and excludes, with a focus on food.

1:53 – Vegetarianism Explained
Main types: lacto, ovo, and lacto-ovo vegetarian.

2:24 – Beyond Labels
Why rigid labels can become restrictive and problematic.

3:51 – Intent Matters
Looking at your “why” behind choosing a plant-based lifestyle.

4:47 – Diet Culture & Health
How wellness culture can misuse plant-based eating.

5:40 – Valid Reasons for Going Plant-Based
Animal welfare, environment, budget, culture.

7:04 – Benefits of Plants
Nutrients, fiber, gut health, immune system.

8:17 – Actionable Steps
Protein planning, variety, abundance.

10:32 – Carbohydrates & Color
Why carbs and colorful veggies matter for dancers.

11:34 – Don’t Forget Fats
The importance of dietary fats for dancers.

12:18 – Supplements & Key Nutrients
Calcium, Vitamin D, B12, iron, zinc, omega-3s.

15:20 – Final Thoughts & Caution
Encouragement, warning about restriction, and support for dancers.

⚠️ Audition season is here! In this episode, Registered Dietitian Rachel Fine shares how dancers can fuel for auditions without falling into restrictive habits or diet culture traps. Learn practical strategies to optimize energy, focus, and recovery before and during your audition.

Learn how to:

✅ Build a pre-audition meal and snack plan that works for you

✅ Prioritize carbs, protein, fats, and hydration for peak performance

✅ Navigate nerves, travel, and timing challenges

✅ Choose portable, easy-to-digest options during auditions

✅ Identify diet culture traps and work with food flexibly

📅 Perfect for: dancers, educators, and parents supporting dancers through audition season.

👉🏼 Read the full blog: https://dancenutrition.com/how-to-eat-for-dance-auditions/

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: What to Eat on Audition Day

Setting the stage for sustainable habits and performance support.

0:08 – Meet Rachel Fine, RDN

Guiding dancers on nutrition and mindset for auditions.

0:24 – Audition Stress Realities

Understanding nerves, anxiety, and pre-audition jitters.

0:34 – Redefining Success

Focusing on personal growth and showing up, not just the outcome.

1:59 – Mindset Shifts

How to manage comparison and overwhelm during auditions.

3:16 – Toolbox of Pre-Audition Activities

Personalized strategies to manage stress and anxiety.

3:39 – Music for Dopamine Boost

Creating energizing and calming playlists to regulate mood.

4:25 – Flexible Routine

Building comfort through adaptable morning routines before auditions.

5:20 – Visualization Techniques

Mentally rehearsing the audition to reduce anxiety.

6:13 – Pre-Performance Nutrition

Importance of fueling your body with energy for the audition.

7:00 – Carbohydrates for Energy

Complex carbs for sustained energy; simple carbs for immediate fuel.

9:14 – Recovery Nutrition

Optimal post-audition nutrition for glycogen replenishment and muscle synthesis.

10:20 – Protein Considerations

Animal vs. plant-based options and supporting recovery.

13:28 – Fat in Nutrition

Incorporating unsaturated fats for recovery and inflammation support.

15:27 – Planning Ahead

Pack emergency snacks, strategize meal timing, and prioritize recovery.

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.