Popular Posts

Am I On A Diet? The Four Eating Personalities

In their book, Intuitive Eating: A Revolutionary Program that Works, authors and registered dietitians, Evelyn Tribole and Elyse Resch, categorize four separate eating styles to distinguish between various eating behaviors. To dismantle diet culture, it can be very helpful to identify the type of eating (or dieting) personality that you feel is most relatable. This will increase your awareness of behaviors around eating and subsequently, dieting.

Dancers, Fear of Weight Gain isn’t helping

Mental Health, Nutrition

During a layoff or time spent not dancing, it is possible that you’ll gain weight. It’s also possible that you’ll lose weight and maybe even maintain your weight. If you’re coming from a place of extreme food restriction, it’s likely that you’ll experience weight gain upon healing your relationship with food. Coming to terms with a few truths is often part of the puzzle. Here are 10+ truths about dancer weight gain.

Dancers and discipline: a recipe for success or for disordered eating?

As a former dancer turned Registered Dietitian Nutritionist, I can attest to a few common traits that, for most dancers at some point in their training and careers, feel relatable. Self-discipline is one and preliminary research even suggests that a relationship exists between one’s degree of self-discipline and some forms of physical activity. For much […]

‘What I Eat In A Day’ As A Dancer and Nutritionist

I bet I caught your attention. With over 15 billion views (and counting) on the hashtag, “What I Eat In A Day” vlogs are everywhere and dancers need to understand their impact. Oftentimes the intent is harmless. ‘What I Eat In A Day” vlogs are short-form videos that display everything a dancer eats throughout their […]

What are “fun” foods and can dancers eat them?

Restrictive dieting behaviors, whether obvious (like calorie counting) or subtle (like “clean” eating) strip the fun from food― turning eating experiences into math equations riddled with angst and guilt. As discussed in this article, however, even “fun foods” that are technically considered to be less nutrient-dense can (and should) be included in your dance fueling […]

Holistic Nutrition for Dancers

[UPDATED] A holistic approach to nutrition is not prescriptive but rather, guided. Dancers utilize self-discovery to inform their decisions around food and movement. Ultimately, this supports a dancer’s whole being, including their physical, mental, and emotional wellbeing.

Overcoming The Orthorexic Identity

Mental Health, Nutrition

What is The Orthorexic Identity? Dancers who experience a history of disordered eating, including orthorexia, commonly face the struggle of overcoming the orthorexic identity. Perhaps family members have labeled you as “the healthy one”. Or friends consider you the “good dancer” for eating “right” and keeping up with your demanding cross-training schedule. For dancers who […]

Superfoods For Dancers

Superfoods are a buzzy topic in the New Year. But what actually deems a food to be a “superfood?” The Healthy Dancer® Functional Fuel technique identifies options to to refuel, rebuild and recover.

What “Should” a Dancer Eat in A Day?

An adequate meal plan has the ability to enhance jump height, build endurance, improve aerobic capacity, and reduce injury risk. A well-fueled dancer is better equipped to build sustainable habits and a supportive relationship with food. But when compared to the general population, dancers are 3 times more likely to develop an eating disorder — this article will break down one of the most common reasons why.

What should dancers eat before an audition?

A successful audition is a fueled audition, and there are several key strategies that dancers can implement to promote this. This article will provide you with actionable tips to move through our audition season seamlessly.

Understanding RED-S in Dancers

Mental Health, Nutrition

With at least 10-12 percent of dancers weighing below ideal body weight for health, it’s critical to take steps to reduce your risk of RED-S and thus, your risk of injury. Here are 3 effortless strategies to ensure your meal plan supports energy balance.

Dancers need to stop weighing themselves

The dos and don’ts of how can dancers track their progress without relying on the scale or other body-checking behaviors. As intuitive eating continues to reign in popularity, we see wellness culture attempt to twist tracking behaviors (particularly body weighing and food journaling) and reframe these actions as tools to help consumers regain trust in their bodies.

The Healthy Dancer® Dancer Testimonial

Disordered eating is a struggle for many dancers (here’s why). An influx of misinformation from self-proclaimed nutrition experts is often the reason. Those misinformed about how dancers can fuse the principles of intuitve eating with the fundamentals of sports nutrition translate recommendations into polarizing ideas like “eat whatever you want, when you want” and “clean” […]

15+ Plant-Based Breakfast Recipes for Dancers

For dancers choosing a vegan or vegetarian lifestyle, focusing on abundance and variety helps to ensure that that you’re eating enough to support your performance. But for some dancers, choosing a lifestyle that is 100% plant-based can risk vitamin and mineral deficiencies (if not well-planned) and even trigger disordered eating (if not implemented with the help of professional support). Here are our favorite vegan breakfast recipes!

Whole Wheat Chocolate Chip Banana Bread

There’s something magical about overripe bananas. Rather than tossing them out, they can be transformed into a comforting, delicious, and nourishing snack. This banana bread recipe is the perfect remedy for those extra-ripe bananas hanging around your kitchen. The combination of flavors, moisture, and the added bonus of chocolate chips makes it irresistible— whether you’re […]

20+ Healthy and Delicious Snack Recipes

What exactly is a healthy snack? Convenience, variety, flexibility, and balance. With busy schedules, snacking is a must for dancers. Here are our 20+ favorite snacks to prep and pack for your week!

20+ Healthy and Delicious Dinner Recipes

Dinner is a great time to pause, enjoy the family (or alone) time, and reflect on your day. Incorporating a balance of macronutrients sets you up for tomorrow’s success. In this article, we’re sharing over 20 favorite healthy, easy, and delicious recipes to try!

20+ Healthy and Delicious Lunch Recipes

While time is often limited during a busy day, building a balanced lunch is key to surviving long afternoons. Prioritizing quick and easy nutritious meals can help to maintain your energy levels to beat that midday hump. But without a doubt, busy schedules often get the most of us.

20+ Healthy and Delicious Breakfast Recipes

What does a healthy and easy breakfast look like? Building a nutritious breakfast starts the day with the tools your body needs for an energized and productive morning. The following recipes are a compilation of favorites to enjoy. Bookmark this page as we’re adding new recipes to the list monthly!

The Healthy Dancer® Review: What Tiny Pretty Things Gets Right

Mental Health, Nutrition

As a nutritionist for dancers, my work goes far beyond meal plans and portion guides. It’s about advocating for a healthier, more sustainable dance world— one where artistry isn’t sacrificed for body image, and well-being is prioritized alongside technique. I’ve made it my mission to help shift our industry away from outdated, harmful standards. So naturally, I was apprehensive when I hit “play” on Tiny Pretty Things. Here’s my review of the Netflix drama.