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.

Do you struggle to eat a variety of foods each day, even when you know it’s important for performance and health? Many dancers face time constraints, budget limitations, or restrictive eating patterns that make variety challenging. In this episode, Rachel Fine breaks down why food variety matters and offers practical strategies for incorporating more diversity into your meals.

You’ll learn:

✅ Why variety promotes nutrient diversity and supports optimal performance

✅ How eating a range of foods helps maintain energy and digestive health

✅ The connection between food variety and a positive relationship with food

✅ Practical tips for overcoming barriers to variety in busy schedules

✅ How to gradually and mindfully expand your meals without stress

📅 Perfect for: dancers who struggle to include a range of foods, parents and educators supporting dancers’ nutrition, and anyone looking to improve their relationship with food while maintaining energy for dance.

📖 Read the full blog: https://dancenutrition.com/food-variety/

📲 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: Why Food Variety Matters
Overview of the topic and why getting a variety of foods can be challenging for dancers.

0:14 – A Dietitian Nutritionist for Dancers
Rachel Fine introduces herself and her role in helping dancers fuel their bodies.

0:47 – The Healthy Dancer®: Food Variety
Introducing the six-stage approach and focusing on the principle of food variety.

1:09 – Barriers to Food Variety
Identifying time, money, and restrictive eating patterns as key challenges.

1:23 – Using Patterns & Bulk Buying
How familiar routines and buying in bulk can initially support nutrition.

2:00 – Benefits of Food Variety: Nutrient Diversity
Explaining how varied foods provide essential macronutrients, micronutrients, and vitamins.

3:07 – Meal Balance & Mixed Meals
Importance of including multiple components in meals for balanced nutrition.

3:51 – Supporting Digestive Health
How variety contributes to a diverse gut microbiome, immunity, and mood.

4:23 – Supporting Relationship with Food
How variety makes meals more exciting and strengthens emotional connection to food.

5:09 – Structured Approach for Food Inflexibilities
Addressing picky eating and restrictive patterns with slow, structured strategies.

6:21 – Reducing Barriers to Variety
Practical tips for busy dancers: small swaps and convenience options.

7:36 – Mindful Eating to Increase Variety
Using awareness and senses to challenge rigidity and introduce new foods.

8:30 – Slow Introduction of New Foods
Gradually changing familiar foods, flavorings, and meal presentations.

10:24 – Gradual Process & Persistence
Emphasizing patience and consistent exposure to new foods to build comfort.

11:33 – Additional Resources
Directing viewers to the blog for more strategies to increase food variety.

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.

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.

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.

Food labels and wellness marketing can be incredibly deceptive—especially for dancers. From “clean ingredients” to “guilt-free” snacks and “superfoods,” these catchy claims might seem harmless, but they often fuel food rules, guilt, and even disordered eating. In this episode, Rachel Fine uncovers the most misleading marketing phrases in the wellness world and explains how dancers can make food choices without falling into restriction.

You’ll learn:
✅ 5 common marketing claims that mislead dancers
✅ Why “guilt-free” foods create unnecessary shame around eating
✅ The truth behind “clean ingredients” and “all-natural” labels
✅ Why no food is more “super” than another
✅ How “food freedom” can be misused—and what it really means
✅ Practical ways to make confident, flexible food choices

📅 Perfect for: dancers navigating confusing food labels, parents supporting their dancer’s fueling, and educators teaching dancers how to spot red flags in nutrition marketing.

📖 Read the full blog: https://dancenutrition.com/misleading-marketing/

📲 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 – How Marketing Shapes Food Choices
The influence of marketing on dancers’ perceptions of health and performance.

0:41 – Why Awareness Matters
Introducing today’s goal: spotting misleading food marketing claims.

0:58 – About Rachel Fine, RDN
Helping dancers fuel their bodies without falling for food myths.

1:22 – The Problem with “Shoulds”
How marketing creates rigid, unsupportive eating behaviors.

1:53 – Harmful Effects of Food Marketing
From restrictive rules to the rise of “clean eating.”

2:16 – First Claim: “Only Eat Foods You Can Pronounce”
Why this advice oversimplifies nutrition and ignores food safety.

3:08 – Beyond Nutritional Value
How food processing and additives are tested and regulated.

4:02 – Whole Foods vs. Processed Foods
Breaking down misconceptions about ingredients you can’t pronounce.

4:13 – Second Claim: “Guilt-Free” Foods
Why no food should carry guilt and how this label fuels fear.

5:23 – The Hidden Harm of Guilt-Free Marketing
How these claims reinforce shame around other food choices.

5:57 – Third Claim: “Clean Ingredients”
Why “clean eating” language perpetuates anxiety and food guilt.

7:30 – Fourth Claim: “Superfoods”
Why all foods can be supportive and why “superfood” isn’t regulated.

8:37 – Fifth Claim: “Food Freedom”
How the anti-diet message is being co-opted by restrictive marketing.

9:38 – The Healthy Dancer® Food Flexibility Algorithm
A practical tool for making mealtime decisions beyond buzzwords.

10:46 – Final Takeaways and Next Steps
Encouragement to work with a dietitian and links for dancer nutrition support.

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.

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.