Can Dancers Eat Processed Foods?
In my previous article, I debunked the myth of “clean eating” and revealed why the concept of “empty calories” is a total misconception. But now, let’s address a pressing question: Should dancers be avoiding processed foods?
The Problem with the “Avoid Processed Foods” Mindest
Before we dive into the details of processed foods, let’s first unpack the rhetoric surrounding them. Whether it’s the advice to “limit” or “avoid” processed foods, or the notion of choosing a “diet high in minimally processed foods,” we are often subjected to messaging that divides food into “good” and “bad” categories. This black-and-white thinking is not only unhelpful, it cultivates guilt, shame, and anxiety— fueling a disordered relationship with food.
After over a decade of educating dancers on body image, nutrition, and food (along with personal experience), I can tell you confidently that this mindset is dangerous. For those prone to all-or-nothing thinking or perfectionism, this rigid food advice can easily escalate into restrictive eating habits.
What Does Food Processing Really Mean?
Food processing refers to the mechanical or chemical transformation of raw agricultural products into consumable forms. Processing enhances food palatability, accessibility, shelf life, and even reduces the risk of contamination. Take pasteurization, for example: it kills harmful bacteria in dairy products and juices. Fortification —like adding iron, calcium, or vitamin D to commonly consumed foods— has significantly reduced micronutrient deficiencies (particularly iron, folate, B12, iodine, vitamin C, calcium, and vitamin D) in vulnerable populations, including children, the elderly, and pregnant individuals.
Processed foods range from minimally processed (e.g., cooked vegetables) to highly processed or ultra-processed (e.g., packaged protein bars, and frozen meals). Generally, the more processed a food is, the longer its shelf life. This often results from the addition of ingredients like sugar, sodium, and fat— three words demonized in our culture.
The Truth About Processed Foods and Added Sugar
Some studies indeed link high added sugar consumption with cardiovascular disease (CVD). But if you dig deeper into this research, you’ll find that even those with the lowest risk of CVD still consume up to the recommended threshold of added sugar— around 10% or 50 grams per day on a 2,000-calorie diet. This means that even highly active dancers (who require well over 2000 calories per day) can safely consume over 50 grams of added sugar daily without compromising their health.
I’m not suggesting that you aim for this amount of sugar every day, but it’s important to understand that the occasional convenience snack or dessert is unlikely to pose any harm. To learn more about sugar, check out my previous article on the subject!
FYI… there’s conflicting research about the impacts of added sugar intake on Type 2 Diabetes risk. A recent 2020 study even associated an increase in intake with a decrease in disease risk.
Food Processing, Fat, and Sodium
We’ve already debunked the myths around fat, and since 2018, the FDA has banned partially hydrogenated oils (the primary source of trans fats in packaged foods). Regarding sodium, the Dietary Guidelines for Americans recommend a daily intake of less than 2,300 mg. Since sodium is often added to processed foods, it’s wise to aim for 600 mg or less per meal and 100-250 mg per snack. Here are a couple of practical tips to help: rinse canned vegetables to reduce sodium or add extra fresh or frozen veggies to fast food meals.
And keep in mind, these numbers balance out if you’re incorporating a variety of whole grains, fruits, and vegetables into your day. These foods are rich in potassium and other nutrients that can help to offset the excess sodium.
Are Long Ingredient Lists and Unfamiliar Additives Really That Bad?
Seeing ingredient lists filled with unfamiliar terms can be stressful, especially for dancers. But let’s take a closer look at the role of food additives and whether they should be feared.
What are food additives?
Food additives, as defined by the World Health Organization, are substances added to food to maintain or improve its safety, flavor, texture, or appearance. Regulatory agencies around the world carefully monitor and approve these additives. While the wellness industry often fuels fear about food safety in the U.S., it’s important to know that additives are tightly regulated here. In fact, there are many additives banned in the U.S. while still available elsewhere. Though the system has its flaws, regulatory agencies like the FDA are constantly reviewing the research and if needed, recalling potentially dangerous foods from shelves.
Artificial vs. Natural Additives: Are They Really So Different?
Although natural additives may seem like the “healthier” option, they aren’t always safer than their artificial counterparts. Research shows that natural food colorings, for example, haven’t been tested as thoroughly as synthetic ones.
Food Dyes
Research addressing concerns about Americans consuming unsafe levels of food coloring has shown that these worries are largely unfounded. Findings confirm that the “exposure to food-color additives in the United States, even among high-intake consumers, is well below the acceptable daily intake for each color additive.” The FDA’s 2016 study reached similar conclusions, affirming that even those with the highest food coloring intake are not at risk for negative health effects.
Should You Be Concerned About Red 40?
Concerns about artificial food dyes, particularly Red 40 date back to the 1970s. While some studies suggest a potential link between artificial food dyes and hyperactivity in children, these claims remain contentious. A 2007 study found that artificial colors and the preservative sodium benzoate increased hyperactivity in children, leading the European Union to require food labels identifying these additives. A number of anecdotal reports also suggest the relationship between food dyes and hyperactivity to be true, but nobody can say for certain that these dyes universally impact behavior.
In fact, in 2011, the FDA determined that there was insufficient evidence to confirm that artificial food colorings cause hyperactivity in the general population. A more recent meta-analysis also highlighted the inconclusive nature of the data. In opposition to the label requirements in the E.U., the FDA decided a label warning on food packages was unnecessary. So, what’s the take-home message?
While some children may respond well to limited food dyes to reduce symptoms of ADHD, it might only be in children with pre-existing hyperactivity. There’s not enough scientific evidence to support a broad recommendation for avoidance. The decision should be made individually, and it’s best to consult your medical doctor or a Registered Dietitian Nutritionist before removing any foods (including those with food dyes) from your diet.
How About Red Dye #3?
Red #3 (also known as erythrosine) is another food dye that gets lots of heat. Early research from the 1980s suggested a possible association between Red #3 and cancer tumor growth in rats, but this was later disproved. Despite a 2018 joint statement from the United Nations and World Health Organization deeming safe amounts of Red #3 in the current food supply, the FDA has chosen to ban the additive in 2025.
If you’re curious to learn more about food additives, I highly recommend Food Science Babe who tirelessly debunks myths surrounding ingredients like BHT (Butylated hydroxytoluene and high fructose corn syrup. Christy Harrison also debunks many fears surrounding food additives in her book, The Wellness Trap. Here are additional articles that I encourage you to read:
- Regulated Food Additives Don’t Deserve To Be Demonized
- The differences between natural and artificial colorings
- The Spread of Misinformation
Dancers and Processed foods: Key Takeaways
From a public health standpoint, there needs to be more initiative in ending food scarcity and making fresh foods accessible to all communities (I talk more about this here). But the cultural obsession with avoiding processed foods often encourages a rigid, “good vs. bad” mentality toward food, fostering guilt and shame around eating. Even if medical professionals or nutrition experts advise you to steer clear of processed foods, this advice is outdated and unrealistic. For dancers —especially those with hectic schedules— processed foods can provide convenient, energy-dense options when fresh foods aren’t available.
Of course, eating ultra-processed foods all the time may not leave you feeling your best. But instead of demonizing these foods, let’s focus on finding ways to make nutritious choices in a busy life, incorporating more whole, lesser processed options where possible. Nutrition can coexist even among the least nourishing foods. It’s about utilizing a flexible, non-obsessive approach (read more about this here) to build a balanced and sustainable fuel plan.
