Restrictive thinking around food can have a big impact on a dancer’s relationship with eating. Thoughts like “I shouldn’t be eating this” or “I’m so bad for wanting that” often lead to guilt and stress, making it harder to fuel properly for training and recovery. In this video, Rachel Fine explains what restrictive food thoughts are, why they’re common in dance culture, and practical strategies to respond to them in a supportive, non-judgmental way. Learning to manage restrictive thinking is key for both performance and long-term well-being.

You’ll learn:
✅ What restrictive thinking is and how it develops in dancers
✅ How diet culture and food rules contribute to unsupportive food thoughts
✅ Strategies to identify and respond to restrictive food thoughts
✅ Techniques to replace “should” statements and reduce food guilt
✅ Ways to build a more supportive, intuitive relationship with food

📖 Full blog post here: https://dancenutrition.com/restrictive-food-thoughts/

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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 – What Are Restrictive Food Thoughts?
Rachel introduces the concept of restrictive thinking and how it shows up for dancers.

0:39 – Meet Rachel Fine, Creator of The Healthy Dancer®
Rachel explains her role as a dietitian and how she helps dancers rebuild food relationships.

1:02 – Restrictive Thinking vs. Food Restriction
The difference between mental restriction and physical restriction—and how both impact dancers.

1:37 – How Restrictive Thoughts Affect Behavior
Why food guilt and “should/shouldn’t” thinking shape your eating patterns.

2:15 – The Influence of Dancer Diet and Wellness Culture
How cultural messages in dance lead to food fears and guilt.

3:01 – Introducing Intuitive Eating and the Food Police
How the intuitive eating framework helps dancers recognize the “food police.”

3:38 – Where Restrictive Food Beliefs Come From
Parents, teachers, and early food messages that shape dancers’ restrictive thoughts.

4:22 – Setting Realistic Expectations for Change
Why the goal isn’t to erase restrictive thoughts, but to learn how to respond to them.

5:23 – Step 1: Identify Restrictive Food Thoughts
Rachel explains how to spot the thoughts that carry self-doubt and food guilt.

6:16 – Common Restrictive Thoughts Dancers Experience
Examples like “processed food is bad” or “I shouldn’t eat carbs.”

7:00 – Step 2: Differentiate Food Rules vs. Food Choices
How to know when your decisions are flexible and self-supportive.

8:04 – The Healthy Dancer® Food Flexibility Algorithm
How Rachel’s step-by-step framework helps dancers make balanced choices in real time.

9:12 – Step 3: Challenge “Should” Statements
Using fact-checking to replace rigid food rules with supportive nutrition truths.

11:03 – The Bigger Impact of Restrictive Thoughts
How they lead to confusion, indecisiveness, and disordered eating patterns.

12:39 – Building Food Neutrality and Self-Compassion
Why learning to view food without judgment helps dancers fuel and perform better.

13:45 – Strengthening Your Food Flexibility Muscle
Rachel’s final encouragement to keep practicing neutrality and intuitive fueling.