Nutrition

Is Organic Food Healthier?

Organic food is often marketed as the healthier choice, but is that really true? While the USDA organic label reflects specific farming and production standards, research shows little nutritional difference between organic and conventionally grown foods. Pesticide residues in both are far below safety limits, and “natural” doesn’t always mean safer or more sustainable. The real takeaway? Eating more fruits and vegetables— no matter how they’re grown— is what truly supports your health and performance as a dancer.

Nutrient Density for Dancers: What It Means (and Why It’s Often Misused)

Nutrient density refers to how many vitamins, minerals, and macronutrients a food provides relative to its calories. At first glance, this might suggest that the more nutrient-dense food is always the “better” choice. But for dancers, nutrient density isn’t about ranking foods; it’s about understanding how different foods serve your body.

5 Signs Your Meal Plan Isn’t Working- And how to fix it!

Meal plans can be helpful, but only if they actually support your energy, performance, and relationship with food. In this post, dancers learn to spot five common red flags that signal their meal plan isn’t working — from feeling drained on rest days to obsessing over “clean” eating — and discover practical, sustainable fixes that promote nourishment, flexibility, and balance both in and out of the studio.

The Problem with the 80/20 Diet Rule (and What to Do Instead)

The 80/20 diet rule promises balance: eat “healthy” 80% of the time, and save 20% for “unhealthy” foods. Sounds flexible, right? In reality, this mindset often backfires, leading to guilt, restriction, and the “cheat day” cycle. For dancers especially, the pressure to eat clean can make the 80/20 rule feel like another form of dieting in disguise.

From Dancer to Dietitian – The Roadmap

Do you have an interest in nutrition, food, or helping others? Many dancers inquire about the road to becoming an expert in nutrition for dancers. This article will share tips for you to consider if interested in blending your passions for dance and wellness.

Mindful Eating For Dancers

Mental Health, Nutrition

Mealtime mindfulness sometimes feels out of reach. The reality? Mindful eating can be a gentle skill that brings satisfaction back to your plate. In this article, we’re uncovering how mindful eating can help dancers, and 10+ steps to benefit from this useful tool.

5+ Signs the Dieting Mentality Is Holding You Back

Wellness culture is sneaky and oftentimes seemingly harmless habits can be a guise for very disordered eating behaviors. I’ve previously discussed how “clean” eating and diets like Noom can make it difficult to spot diet culture. But there are even subtler ways in which the dieting mentality shows up for dancers and this article will discuss them.

How to Handle Disappointment at Your Dance Audition

Mental Health, Nutrition

Audition rejection is tough, but it doesn’t have to define a dancer’s journey. This post explores how to validate your feelings, reflect on the experience without blame, and create a practical strategy for moving forward. By shifting away from restrictive food or training behaviors, dancers can protect both their performance and well-being. With compassion and sustainable tools, rejection becomes redirection toward growth and new opportunities.

Dancers & Picky Eating

Picky eating is common in childhood, but for dancers, it can impact growth, energy, and performance. From toddlerhood through adolescence, dancers need consistent support to expand their menu without pressure or stress. This guide explores age-specific strategies, what not to do, and how to foster curiosity and confidence around food. With patience and the right tools, even the pickiest dancer can learn to fuel their body and artistry.

The Best Milk for Dancers: Dairy vs. Dairy-Free Alternatives

From soy to oat to cashew, dancers today have endless options. Curious whether plant-based milk or dairy is the better choice? What if you’re lactose intolerant? This guide breaks down nutrition, taste, and performance benefits so you can find the option that best supports your dancing and your health.

Healthy School Lunches: A Guide For Dancers

Packing school lunches for dancers doesn’t have to be stressful. The key is balance: meals that provide energy for training, support focus in the classroom and studio. This guide walks you through dancer-friendly lunch strategies, including the bento box method for variety, and highlights practical snack swaps. Whether your dancer is adventurous or picky, these lunch ideas will help fuel both their artistry and athleticism.

Nutrition Without Obsession

Mental Health, Nutrition

The Healthy Dancer® centers around Nutrition without Obsession to build a healthy relationship with food while freeing oneself from rigid rules and diet culture pressure. Only then can tools like the nutrition facts label be used in a supportive, non-restrictive way. In this post, you’ll learn when labels can help you fuel for performance, when to set them aside, and how to integrate them into your choices without losing flexibility or joy in eating.

Dancers and Bone Health: 5 Steps to Stronger Bones

Strong bones are essential for every dancer, but they don’t just happen on their own. From fueling adequately to embracing fats and understanding your set point weight, this guide breaks down five essential steps dancers can take to support long-term bone health and reduce injury risk.

Nutrition for Dancers: Your Training Diet

When it comes to a dancer’s schedule, training takes up the bulk of time. While some dancers might be in the studio 4–5 hours per week, others can log up to 30 hours of dancing weekly. Whether you’re dancing a few hours or committing to a full-time training schedule, your body needs consistent nourishment to support this demand. That’s where your training diet comes in.

How Can Dancers Eat Healthy When Traveling?

Whether you’re heading on holiday, vacationing with family, or traveling on tour, staying nourished and grounded can feel surprisingly challenging, especially for dancers who rely on routine. Even for the seasoned intuitive eater, stepping away from familiar surroundings can stir up discomfort around food, movement, and self-care. Let’s explore how dancers can stay fueled and feel good while traveling.

Your Best Tool to Navigate Cravings as a Dancer

When dancers think about cravings, it’s often through a lens of guilt and fear, especially when those cravings involve foods like cookies, fries, or donuts. In this article, we’ll unpack why dancers experience cravings, what those cravings mean, and how to manage them without falling into the all-or-nothing mindset.

Can Dancers Eat Dessert Every Day?

Many dancers question whether dessert can truly have a place in their daily lives. Can it be part of a balanced, performance-supportive lifestyle? How much is “too much,” and is dessert inherently “bad”? This article will help you navigate dessert decisions and offer a powerful mindset shift, so you can build a relationship with sweets.

What Does It Mean to Have Unconditional Permission To Eat?

If you’ve felt like intuitive eating isn’t “working” for you, pause and reflect. It’s not that you’re doing it wrong. More often, it’s that you’re still healing from the residue of diet culture: the scarcity thinking, the fear of abundance, the moralizing of food. You need to trust yourself around food. This happens with unconditional permission to eat.

Dance Parents: Your Role Matters

Mental Health, Nutrition

As a dance parent, your role in fundamental to the success of your dancer’s career. This article provides first-hand experience and 5 key strategies to consider to support your dancer’s passion.

Dance Parents Share Their Stories: The Reality Behind Raising a Young Dancer

Real dance parents share their honest experiences raising young dancers—from managing injuries and school stress to navigating nutrition and body image in the dance world.