Nutrition

Thanksgiving is a time for celebration, gratitude, and of course, delicious food. But for many dancers, the holiday can bring challenges. Whether navigating a table full of festive foods or dealing with the pressure to stay “on track” before Nutcracker, Thanksgiving doesn’t have to be stressful. You can enjoy the holiday while fueling your body for dance and honoring your needs. In this blog post, we’ll formulate solutions to the most common food- and body- struggles that dancers experience around holiday meals.

Potatoes, whether mashed, fried, or baked, are a classic comfort food adored by many. But misinformation and circulating food fears often leave dancers wondering if potatoes are an okay addition to their meal plans. In this blog post, we’ll delve into the benefits of potatoes and share unique recipes that showcase their potential as a convenient and balanced meal.

If you’re a dancer who has or is struggling with disordered eating, or perhaps you’re attempting to abide by strict “clean” eating rules, then cooking can easily become a daunting task. In this blog post, we will explore the reasons why cooking can be an unexpected challenge for dancers, and how to rekindle this activity in a way that feels joyful and supportive.

We can all benefit from including plants on our plate, but what about a dancer who is aiming for a lifestyle that’s 100% plant-based? A dancer’s, especially an adolescent dancer’s, nutritional needs are higher than the average person’s. Is it doable to follow a vegan diet and meet these extensive nutritional needs? You’ll also grab actionable tips for implementing your vegan diet in a supportive and non-restrictive way.

The holiday season is especially busy for dancers. Add Nutcracker to the list and you’ve got what feels like an overwhelming month-long marathon. This article will discuss common pitfalls when fueling for Nutcracker and help dancers formulate a meal plan that supports the high-energy demands of this extreme (and busy) performance season.

As a dietitian, one of my favorite aspects about smoothies is the opportunity for customization. Smoothies allow dancers to build a combination of ingredients that suits their taste preferences. For dancers, smoothies can provide a convenient way to consume a variety of nutrients, including vitamins, minerals, and antioxidants. In this blog post, I’m sharing 20+ smoothie recipes for dancers.

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive condition. Since dieting (even “clean” eating) closely resembles disordered eating, it’s plausible to wonder if symptoms like reflux are less related to weight and more related to the interventions prescribed to lose weight. For populations (like dancers) who are more prone to disordered eating, these traditional interventions can do more harm than good.

Granola bars are a healthy snack for dancers, offering a quick source of energy due to their carbohydrate composition, which is extra beneficial for dancers who need bursts of energy during rehearsals or performances. With countless options available for purchase, granola bars can be incorporated as part of a variety of snacks within a dancer’s well-rounded meal plan. To mix things up, this blog post will offer my favorite D.I.Y recipes to build a bar in 20 minutes or less. Each highlights a custom combination of ingredients to support sustained energy and performance.

Some dancers might restrict carbohydrate intake as a result of misinformation surrounding goals to achieve an “ideal” (often lower) body weight. Others might choose to restrict their carbohydrate intake in hopes of abiding by “clean” eating lifestyles, reducing inflammation, and supporting “health” goals. Dancers benefit from the macronutrient mix— I refer to this as a dancer’s fuel mix. A dancer’s fuel mix resembles a combination of carbohydrates, protein, and fat in each meal. While all three macronutrients contribute to a dancer’s metabolic functioning, carbohydrates, and fat provide the fuel for a dancer’s working muscles. In this blog post, we’ll explore why carbohydrates are essential for a dancer’s body.

Nutrition research is integral to how we understand the impacts of various foods and/or behaviors on health. But nutrition research gets messy. This article will dive into the reasons why. Christy Harrison is a fellow dietitian who covers these facts and more in her book, Anti Diet.

I once thought that a veggie-loaded salad (dressing on the side) was sufficient for lunch. Not only did it check the boxes of a “healthy” meal, but it also filled me physically and, according to what I thought was right for a dancer, gave me the reassurance of control— the hope that if I continued […]

Artificial intelligence (AI), as a mainstream medium for information, is quickly becoming the norm not just for everyday life, but also, in healthcare. AI for nutrition advice, from calorie targets to meal plans, has gained popularity due to its accessibility. But AI comes with major risks and limitations. This article will uncover everything you should be aware of when relying on chatbots, ChatGPT, and other AI-driven tools for nutrition advice.

Nutcracker is an exciting time— for some dancers, it’s the biggest performance of their year. For others, it’s a time of traditions and a balancing act between a crazy busy performance season and time off for the holidays. But alongside this excitement comes the road leading to it, and it starts with your audition. Chances […]

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder— a form of neurodivergence characterized by a shift in how the brain thinks and processes information. People with ADHD often experience an ongoing pattern of inattention, hyperactivity, and/or impulsivity that interferes with their ability to function. Dancers with ADHD can experience a variety of challenges in the studio. […]

In school, classes and assignments centered on the topic of nutrition can offer valuable opportunities for learning about the role of food on energy, sports performance, and disease management, to name a few. But when these assignments involve practices like food tracking and calorie counting, they can be triggering to disordered eating and self-doubt. The bombardment of diet culture can be challenging if you’re simultaneously recovering your relationship with food. In this article, we’ll uncover how to move through these assignments with less stress and more ease.

A new dance season is among us— new goals, higher expectations, and countless possibilities for growth. But with each new season comes a unique set of challenges. Whether you’re joining a new school, beginning a renewed company contract, or returning to your usual spot at the barre, a sense of overwhelm is likely. Regardless, we can look forward to this new season as one of opportunity. Evaluating your expectations and setting realistic goals is a major part of the process and this article will help you do just that.