For dancers, eating out can feel overwhelming—menus, food rules, and the pressure to stay “perfect” often take the joy out of mealtime. In this episode, Rachel Fine explores why dining out can trigger stress and shares practical strategies for turning it into a nourishing, enjoyable experience.

You’ll learn:
✅ How to navigate menus without guilt or rigid rules
✅ Why under-eating beforehand backfires
✅ Tools for embracing flexibility, mindfulness, and satisfaction
✅ Ways to enjoy dining out while supporting both performance and mental well-being

📖 Read the full blog: https://dancenutrition.com/dining-out/

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🔔 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: Dining Out as a Dancer
Excitement, bonding, and the challenge for dancers with disordered eating.

0:23 – Nourishment Beyond Food
Physical, mental, and emotional well-being as part of being The Healthy Dancer®.

0:44 – Meet Rachel Fine, RDN
Supporting dancers to fuel for performance while building healthy relationships with food.

1:18 – Defining The Healthy Dancer®
Integrating intuitive eating and proactive fueling for dancers’ unique needs.

1:49 – Proactive Fueling for Performance
Why intuitive cues alone may not meet dancers’ energy needs.

2:11 – Dining Out Without Restriction
Moving away from rigid “clean eating” and restrictive habits.

2:44 – Why Dining Out Feels Stressful
Discomfort with unpredictability, desire for control, and dancer diet culture.

3:55 – Key Signs of Meal-Time Anxiety
Checking menus, manipulating choices, or saving/compensating for food.

5:04 – Step 1: Don’t Restrict Beforehand
Eat adequately in the hours, days, and weeks leading up to dining out.

5:46 – Focus on the Experience
Enjoying social connection, environment, and mindful tuning into hunger cues.

6:43 – Gentle Nutrition While Dining Out
Balancing macros, promoting satisfaction, and embracing some discomfort.

7:34 – Mindful vs. Mindless Eating
It’s normal to eat mindlessly sometimes; permission and self-compassion matter.

8:29 – Embrace Flexibility
Enjoy a variety of foods without rigid rules; food choices don’t define moral character.

9:10 – Visualization Techniques
Mentally prepare for dining out to reduce stress and anticipate challenges.

9:54 – Summary & Resources
Combine curiosity, hunger/fullness cues, flexibility, and proactive fueling; link to blog for more tips.

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.