How To Improve Your Mindset Around Food Choices
If you are a dancer who constantly stresses about making food choices…
If you often find yourself in an “all or nothing” mindset with eating…
If you feel like you are always either “on track” or “off track” with your nutrition…
This is for you!
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Here are my tips to rewire the way you think about your food choices and nutrition to have a more positive, healthy relationship with food:
Reframe “on track” and “off track”: Instead of thinking of meals as "good" or "bad," try to see each one as an opportunity to nourish yourself and enjoy food. You don’t have to be "on" or "off" track—every meal is a chance to choose what feels good for you.
Focus on balance, not perfection: Remember, balance is about making choices that fit your goals most of the time, not all the time. If you enjoy a less nutritious meal, it doesn’t mean you’re off track. It’s just part of a well-rounded approach to eating.
Think of a sliding scale, not all-or-nothing: Instead of labeling days as “on” or “off,” imagine each food choice on a sliding scale. Some meals might be more nutrient-dense, and others more indulgent, and both are okay. This can help you enjoy social occasions without guilt.
Healthy eating isn’t about restriction: Try focusing on adding foods that make you feel good rather than restricting. When you’re eating out, think about including things that make you feel your best, like a side of veggies or a hydrating drink, without feeling like you have to cut anything out.
Practice mindful eating: When you’re eating out, take a few moments to savor each bite and check in with your hunger and fullness cues. This can help you feel more in control and satisfied with your meal, no matter what’s on the plate.
Look at the whole week, not just one day: Think of your eating habits over a week instead of meal by meal. That way, if you have a couple of more indulgent meals, there’s no need to “correct” anything—they’re just part of your normal rhythm.
Set flexible goals for eating out: If you have specific nutrition goals, make them flexible when you’re eating out. For example, aim to choose a protein and veggie-rich option if it feels good, but also allow yourself to fully enjoy other choices when you want to.
Focus on the next meal, not a “reset”: If you feel like you’ve gone “off track,” just think of the next meal as another chance to support your goals. You don’t have to start over—just keep going and make choices that feel supportive.
Celebrate wins beyond food choices: It’s important to recognize wins that aren’t only about food. Maybe you tuned into your body’s needs, enjoyed yourself socially, or practiced mindful eating. These wins matter just as much!
