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Whether enjoyed plain or enhanced with toppings, oatmeal is a nutritious cornerstone in the dancer’s diet. As a complex carbohydrate, oatmeal offers sustained energy release, crucial for fueling intensive rehearsals and performances while helping to maintain stable blood sugar levels. Its high fiber content aids in digestive health, promoting a feeling of fullness. In this blog post, enjoy over 25 recipe and ingredient boosters for your oatmeal.

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.

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.

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 […]

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!

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!

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!

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.

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!

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.

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!

Meal prep involves setting aside time to prepare meals and snacks for the upcoming week, ensuring that you have nourishing options ready to go. While many dancers understand the importance of meal planning for health and performance. In this article, discover practical meal prep strategies for dancers to heal their relationship with food. Learn how to save time, reduce stress, and nourish your body with balanced meals and snacks tailored to your busy lifestyle.

While going home for the holidays is normal for busy dancers, it often presents challenges. The key lies in creating routine while making room for flexibility— much of what we master in The Healthy Dancer®— without the stress of extremes or obsessing over food and movement. In this blog post, we’ll discuss strategies for dancers looking to maintain supportive eating and movement habits while at home for the Holidays.

Meal planning involves setting time aside to plan your day’s or week’s meals and snacks. In this guide, we’ll break down how to effectively meal plan for your schedule, focusing on the key nutrients dancers need, how to create balanced meals, and tips to maximize your meal plan efficiency.

Do you feel like you cannot trust yourself with Halloween candy? Perhaps you feel out of control this time of year. Halloween can be an opportunity to try intuitive eating and build a supportive relationship with candy (yep… that’s a thing!)

Clean eating suggests an idea of purity in food choices, often promoting the elimination of processed foods and a strict emphasis on whole, unrefined ingredients. While on the surface, this may seem like a good thing, especially for dancers who rely on proper nutrition to fuel their bodies, the truth is that the concept of clean eating can be harmful and even detrimental to a dancer’s performance, mental health, and long-term relationship with food.

Restricting the amount and types of food eaten can lead to energy deficiency— a direct marker of reduced stamina, strength, and focus. In this blog post, we’ll explore a handful of affirmations and reminders to help you move through instances when you feel the urge to restrict your food.

We’ve all had moments when we need to eat, but not because we’re physically hungry—it’s because something simply *sounds* or *tastes* good. Taste hunger occurs when you desire the flavor or experience of eating without needing to eat for physical reasons. In this blog post, we’ll break down what taste hunger is, why it happens, and how to navigate it supportively.