Do you struggle to eat a variety of foods each day, even when you know it’s important for performance and health? Many dancers face time constraints, budget limitations, or restrictive eating patterns that make variety challenging. In this episode, Rachel Fine breaks down why food variety matters and offers practical strategies for incorporating more diversity into your meals.

You’ll learn:

✅ Why variety promotes nutrient diversity and supports optimal performance

✅ How eating a range of foods helps maintain energy and digestive health

✅ The connection between food variety and a positive relationship with food

✅ Practical tips for overcoming barriers to variety in busy schedules

✅ How to gradually and mindfully expand your meals without stress

📅 Perfect for: dancers who struggle to include a range of foods, parents and educators supporting dancers’ nutrition, and anyone looking to improve their relationship with food while maintaining energy for dance.

📖 Read the full blog: https://dancenutrition.com/food-variety/

📲 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: Why Food Variety Matters
Overview of the topic and why getting a variety of foods can be challenging for dancers.

0:14 – A Dietitian Nutritionist for Dancers
Rachel Fine introduces herself and her role in helping dancers fuel their bodies.

0:47 – The Healthy Dancer®: Food Variety
Introducing the six-stage approach and focusing on the principle of food variety.

1:09 – Barriers to Food Variety
Identifying time, money, and restrictive eating patterns as key challenges.

1:23 – Using Patterns & Bulk Buying
How familiar routines and buying in bulk can initially support nutrition.

2:00 – Benefits of Food Variety: Nutrient Diversity
Explaining how varied foods provide essential macronutrients, micronutrients, and vitamins.

3:07 – Meal Balance & Mixed Meals
Importance of including multiple components in meals for balanced nutrition.

3:51 – Supporting Digestive Health
How variety contributes to a diverse gut microbiome, immunity, and mood.

4:23 – Supporting Relationship with Food
How variety makes meals more exciting and strengthens emotional connection to food.

5:09 – Structured Approach for Food Inflexibilities
Addressing picky eating and restrictive patterns with slow, structured strategies.

6:21 – Reducing Barriers to Variety
Practical tips for busy dancers: small swaps and convenience options.

7:36 – Mindful Eating to Increase Variety
Using awareness and senses to challenge rigidity and introduce new foods.

8:30 – Slow Introduction of New Foods
Gradually changing familiar foods, flavorings, and meal presentations.

10:24 – Gradual Process & Persistence
Emphasizing patience and consistent exposure to new foods to build comfort.

11:33 – Additional Resources
Directing viewers to the blog for more strategies to increase food variety.

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.