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/

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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.