⚠️ Struggling to stay focused in class or retain choreography? In this episode, Registered Dietitian Rachel Fine shares 7 foods and gentle nutrition strategies to help dancers support brain health, mental clarity, and memory retention.

Learn how to:

✅ Incorporate nutrient-dense foods that fuel both body and brain

✅ Use gentle nutrition to enhance focus without obsessing over “brain foods”

✅ Support memory and retention for auditions, rehearsals, and performances

📅 Perfect for: dancers, educators, and parents who want to boost focus and cognitive performance in dance.

👉🏼 Read the full blog: https://dancenutrition.com/what-are-the-best-foods-for-brain-heath/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

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

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Brain Food for Dancers
Using food to support mental clarity and focus in class.

0:14 – Meet Rachel Fine, RDN
Helping dancers use food to fuel performance and build a healthy relationship with their body.

0:47 – What Is “Brain Food”?

Exploring the concept and its potential benefits without diet culture pressure.

1:48 – Gentle Nutrition Approach

How to support focus and clarity without obsessing over clean eating.

2:12 – Managing Stress Around Food

Tools like food neutrality and food flexibility for a healthy mindset.

2:56 – Flax

Rich in omega-3 and omega-6 fats, essential for brain composition.

3:49 – Bread & Carbohydrates

Carbs fuel both muscles and brain cells; crucial for sustained energy and focus.

4:41 – Colorful Produce

Fruits and veggies provide antioxidants and vitamins A, C, and E for brain support.

6:13 – Lentils

Complex carbs and B vitamins help sustain energy and cognitive function.

6:50 – Dark Chocolate

Polyphenols, flavanols, and small amounts of caffeine for focus and antioxidant support.

7:23 – Nuts

High in omega-3 fatty acids (ALA → EPA & DHA) to support brain health.

7:49 – Eggs & Choline

Choline supports neurotransmitter metabolism, memory, and cognition.

8:21 – Key Takeaways for Brain Health

No single food is magic; prioritize supportive meals and a healthy relationship with food.

9:25 – Carbs & Fats

Essential macronutrients for both energy and brain function, despite being feared by dancers.

9:52 – Variety & Abundance

A diverse diet ensures broad micronutrient coverage for metabolism, brain health, and focus.

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.