💬 Fat has long been misunderstood— from fear of weight gain to trendy high-fat diets. But for dancers, fat is essential: it fuels energy, supports hormones, aids vitamin absorption, and keeps your body performing at its best. In this episode, Registered Dietitian Rachel Fine breaks down the truth about fat in a dancer’s diet, including types of fat, common myths, and how to include it in a balanced way for performance and overall health.

You’ll walk away knowing how to:
✅ Include essential fats without guilt or fear

✅ Balance fat with carbs and protein for optimal performance

✅ Choose foods that support energy, recovery, and artistry

✅ Understand why fat restriction can harm both body and performance

📅 Perfect for: dancers confused by mixed messages about dietary fat who want evidence-based guidance for fueling their bodies effectively.

👉🏼 Read the full blog: https://dancenutrition.com/can-dancers-eat-fat/

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

0:00 – Introduction: Dietary Fat

Why fat has been vilified for over a century and why it matters for dancers.

0:35 – About Rachel Fine, RDN

Supporting dancers in building a clear, non-restrictive approach to nutrition.

0:44 – Today’s Focus: Fat as a Macronutrient

How confusion around fat and health impacts dancers.

1:02 – Where the Fear Began

The American Heart Association and the link between fat and heart disease.

1:28 – Keto Diets and Dancers?

Why Rachel does not recommend restrictive high-fat diets for dancers.

2:01 – Food Fear, Guilt, and Weight Cycling

How restrictive dieting leads to food stress and disordered eating risks.

2:22 – Why Yo-Yo Dieting Hurts Dancers

Connections to bone density, metabolism, and overall health.

3:16 – Nutrition Research Basics

Observational studies, limitations, and how findings are misused.

4:22 – 2018 Systematic Review on Heart Disease

Why evidence linking fat intake and heart disease is still inconclusive.

5:02 – Association vs. Causation

How restrictive eating is more harmful than balanced fat intake.

6:00 – Benefits of Fat for Dancers

Vitamin absorption, hormone health, bone strength, and satiety.

7:27 – Saturated vs. Unsaturated Fats

Breaking down different types of fats and their impact on the body.

8:58 – Omega-3s, Omega-6s, and Inflammation

Why these essential fats matter for dancers’ recovery and performance.

10:42 – Fat and Cholesterol

How weight cycling and restrictive eating may harm cholesterol more than fat itself.

12:24 – Gentle Nutrition Strategies

Practical tips for including fats in a balanced dancer meal plan.

14:15 – Mediterranean Diet & Accessibility

Why even “healthy” diets can become restrictive if misused.

14:24 – Easy Tips for Boosting Healthy Fats

Simple, budget-friendly ways dancers can add fats to meals and snacks.

15:12 – Final Takeaways

Recap of fat’s role in performance, balance, and food flexibility.

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.