Dancers are three times more likely than the general population to struggle with disordered eating—and much of this comes from nutrition misinformation and restrictive “clean” eating trends. In this episode, Rachel Fine outlines the five fundamentals of dancer nutrition and explains how to fuel in a way that supports performance, health, and a positive relationship with food.

You’ll learn:

✅ The 5 pillars of The Healthy Dancer® Functional Fuel system

✅ Why eating enough (nutritional adequacy) is the first priority

✅ How to build balanced meals with carbs, protein, and fats

✅ Why mealtime consistency and food variety matter for dancers

✅ The importance of food flexibility in preventing guilt and restriction

📅 Perfect for: dancers wanting a clear starting point for nutrition, parents seeking to support young dancers, and educators hoping to guide students toward balanced fueling.

📖 Read the full blog: https://dancenutrition.com/nutrition-for-dancers/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

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 – The Most Important Nutrition Tips for Dancers
Why fueling choices matter as much as hard work and motivation.

0:23 – Clearing Up Nutrition Myths in Dance
How outdated ideals and diet culture confuse dancers.

0:52 – Your Relationship with Food Comes First
Why sustainable habits at meals and snacks set the stage for performance.

1:20 – The Problem with Clean Eating
How a “healthy lifestyle” can actually mask disordered eating.

1:59 – Introducing the Healthy Dancer® Framework
Why nutrition comes later—and what must come first.

2:41 – Perfectionism and Food Rules in Dancers
How striving for “perfect eating” often leads to burnout and injury.

3:30 – The Core Nutrition Concept: Balance
Carbs, protein, and fat—and why dancers need all three.

5:01 – Carbohydrates as a Dancer’s Preferred Fuel
How glycogen powers jumps, turns, and stamina.

5:32 – Why Fat Is Essential (Not Optional)
Supporting vitamin absorption, bone health, and satisfaction.

6:19 – Protein’s Role in Repair and Recovery
Building muscle strength and reducing risk of overuse injuries.

7:13 – Should Dancers Avoid Any Foods?
Why the answer is no—and how inclusion beats restriction.

8:12 – The Dangers of Underfueling and RED-S
How calorie deficits increase injury risk, anxiety, and fatigue.

9:36 – Food Beyond Fuel: The Importance of Fun Foods
Why joy, culture, and trust around food matter for dancers.

11:09 – Five Effortless Tips to Support Dancer Nutrition
Adequacy, consistency, balance, variety, and flexibility.

13:49 – Final Takeaways & Where to Get Support
Why personalization matters—and where to find qualified help.