Nutrition

Is Meal Timing Really Important for Dancers?

A common challenge for dancers who are just beginning their work with me is unraveling the topic of meal timing. For most dancers, a flexible meal and snack routine is the backbone that supports adequate nourishment. But even with flexibility, meal and snack guidance remains vulnerable to the same perfectionistic qualities that drive disordered eating. […]

How to Challenge The Food Police

The food police is a compilation of thoughts and messages that not only drive our food choices but also, judge them. As a dietitian, I’ve had my fair share of skeptical dancers and dance parents assume that I might police their mealtime choices. But this couldn’t be any further from the truth!

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 […]

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.

A Dancer’s Diet: Build the Perfect Trail Mix

Guests, Nutrition

Smart snacking is key to a dancer’s energy throughout the day. As a result, dancers often rely on convenient, packable, and non-perishable options. But sometimes, misguided food fears can make the concept of snacking tough to implement. To better understand why trail mix is a great snack option for dancers, let’s break it down.

The Best Bruschetta Recipe

Serious question: do you call it but-SHETTA or bru-SKETTA? I’ve been making this recipe for my family since that trip in 2012 and now I’m sharing it you. So many elements come together: the tang from ripe summer tomatoes, the crunch from a rustic baguette, the spice from fresh garlic, and of course, the aromatic but subtle hint of sweetness from fresh basil. There are a few secrets that I’ve learned since, which sets this recipe apart from your standard bruschetta.

Chocolate Chip Cookies

Simple ingredients with a not-so-simple taste. These decadent cookies are as real as it gets. No hidden nutrition agenda, no secret agent fiber additive, and absolutely no protein powder. Yup, straight from a dietitian’s kitchen to yours. It’s time we let cookies be cookies.

The Healthiest Breakfast Muffin Recipe

These delicious muffins are packed with nutrition from Greek yogurt, avocados, flax, and even carrots! Prep in advance and enjoy as the perfect on-the-go snack or meal!

Reintroduce Trigger Foods

Mental Health, Nutrition

Most “Type A” dancers have something in common when it comes to his or her relationship with food. Especially for those with a sparked interest in nutrition: Type A dancers love sticking to safe foods. Often times, these are highly nutritious, plant-based, and minimally processed (like the ones I mentioned above).