Ever wondered how food journaling differs from meal planning—and when each tool is actually helpful for dancers? Many dancers use meal planning to stay fueled, but journaling can offer insight into patterns, triggers, and emotional connections with food. In this episode, Rachel Fine explains how to use food journaling as a supportive, non-restrictive tool for building body attunement and self-trust.

You’ll learn:

✅ The difference between meal planning and food journaling

✅ When meal planning supports energy and performance

✅ How food journaling fosters mindfulness and awareness

✅ Situations when journaling may become problematic

✅ How to approach a food journal positively, without judgment

✅ Practical tips for integrating journaling into an intuitive eating framework

📅 Perfect for: dancers looking to build mindful eating habits, parents and educators supporting dancers’ nutrition, and anyone working to strengthen their relationship with food while fueling high-intensity training.

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

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Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Should Dancers Track Food?
Opening question and overview of the topic.

0:16 – A Dietitian Nutritionist for Dancers
Rachel Fine introduces herself and her approach to non-restrictive eating for dancers.

1:02 – Intuitive Eating & The Healthy Dancer® Framework
Rebuilding body attunement, hunger, fullness, and satisfaction cues.

1:45 – Misconceptions About Intuitive Eating
Clarifying what intuitive eating is and isn’t for dancers.

2:43 – Prioritizing Body Needs Over Rules
Moving away from external food rules, calorie counts, and rigid regimens.

3:41 – Common Challenges Dancers Face
Busy schedules, overactivity, and history of restrictive eating can make intuitive eating difficult.

4:01 – Food Journaling: An Overview
Introducing the concept of food journaling vs. meal planning.

4:32 – Meal Planning vs. Food Journaling
Differences, benefits, and examples for dancers’ schedules and budgeting.

5:14 – Food Journaling Defined
Tracking what, when, and sometimes how much a dancer eats, including patterns and emotional states.

6:00 – Benefits of Food Journaling
Using it as a tool for exploration, mindful eating, and identifying fullness cues.

6:32 – Risks of Food Journaling
Potential for obsessive tracking, calorie/macro counting, and restrictive behaviors.

7:04 – Using Journals for Pattern Recognition
Identifying functional digestive patterns and emotional responses to food.

8:34 – Food Journaling as a Temporary Tool
Focusing on exploration, reconnecting with hunger/fullness, and building body attunement.

9:31 – Guidelines for Healthy Journaling
Using journals for baseline nourishment, identifying patterns, and working with a dietitian.

11:15 – Next Steps & Support
Encouraging dancers to reach out to a registered dietitian nutritionist for safe journaling practices.

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.