If your world has been turned upside down over the last few years, you’re not alone. Many dancers are still finding their balance in a post-lockdown world Zoom classes, reduced stage time, and shifting routines have made it harder to stay consistent.
When so much feels out of your control, it’s easy to turn to controlling habits, especially around food. But trying to control an instinctive, biological process like eating often leads to restrictive and unsustainable behaviours.
At Train Like a Ballerina we believe fuelling your body should feel empowering, not punishing. To help you reconnect with your body and your performance, here are 3 practical tips for building a healthier relationship with food.
1. Create a Flexible Eating Routine
Even when your training schedule changes, aim to keep a flexible but structured eating routine.
Make time for three main meals – breakfast, lunch, and dinner – and add one to three snacks throughout the day to maintain steady energy levels for class or rehearsal.
When you eat, make it mindful:
- Sit down without screens.
- Use a plate and utensils.
- Pay attention to your hunger and fullness cues.
Mindless eating often happens out of stress or boredom. Instead, tune in to how full or satisfied you feel your body gives you signals when it’s had enough.
Try pairing this with a recovery session in the Train Like app to strengthen your connection between body awareness and performance.
2. Ditch the “Eat Less” Mindset
Many dancers think they should eat less when training less but this mindset can lead to fatigue, irritability, and performance decline.
Your body still needs fuel to recover, regulate hormones, and maintain muscle tone. Restricting food only increases cravings and disrupts your natural hunger cues.
Instead, listen to your body and honour your hunger, even on lighter training days. Appetite may decrease slightly, but your body still requires consistent energy to repair and perform.
If you’re unsure how to build balanced meals, start with a mix of:
- Carbohydrates for endurance
- Protein for recovery
- Healthy fats for hormone support
3. Make Space for Your Emotions
Food is emotional — and that’s completely normal. Dancers often face stress, uncertainty, and body pressure, which can lead to emotional eating or restriction.
Instead of judging yourself, pause and ask:
“What do I really need right now?”
Maybe it’s a walk, a stretching session, or calling a friend. Addressing your emotions directly instead of masking them with food helps you regain control with compassion.
Remember, food is fuel, not a coping mechanism or a punishment.
If you’re struggling, consider working with a Registered Dietitian Nutritionist who understands the unique needs of dancers. Our TLB Dietitian Rachel Fine offers personalised nutrition guidance through the Train Like a Ballerina platform.
About the Author
Rachel Fine is a Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Nutrition (CSSD), and Certified Counselor of Intuitive Eating. She works with dancers and athletes worldwide to optimize performance, prevent burnout, and rebuild their relationship with food.
Rachel is part of the elite TLB professional team, bringing evidence-based nutrition and performance science to every program inside the Train Like App.
