nutrition advice red flags 🚩

Dancers, let’s be real— there is a lot of nutrition advice on the internet. Some of it is helpful, science-based, and genuinely supportive. But a lot of it? 🚩 Not so much.

Maybe you’ve come across posts like:

⚡ “Avoid these 5 foods for a lean dancer body!”

⚡ “This one trick will flatten your stomach overnight!”

⚡ “If you’re bloated, you need to cut out dairy and gluten ASAP!”

Sound familiar?

The problem? A lot of what’s marketed as “health” is actually just fear-based, misleading, or outright harmful. So how can you tell the difference? Keep reading for five major red flags in nutrition advice—and why it might be time to unfollow certain accounts.

🚨 red flag #1: labeling food as "good" or "bad"

❌ 🚩 Example: “Sugar is toxic!” “Dairy is inflammatory!” “Carbs make you gain weight!”

The truth? No single food will make or break your health or performance.

Food is more than just nutrients—it’s fuel, culture, connection, and enjoyment. Labeling foods as “bad” leads to guilt and restriction, which often results in underfueling or disordered eating patterns (whether intentional or not).

✔️ Instead, look for advice that emphasizes balance, variety, and fueling for performance.

🚨 red flag #2: promoting extreme restriction

❌ 🚩 Examples:

“Cut out all carbs for a flat stomach!”

“Avoid fruit because of sugar!”

“Intermittent fasting is the key to leanness!”

Dancers need consistent energy throughout the day—not extreme restriction.

Skipping meals, avoiding entire food groups, or drastically cutting calories can lead to:

🚫 Fatigue and burnout

🚫 Increased injury risk

🚫 Poor muscle recovery

🚫 Brain fog and lack of focus in class

If the advice makes you fear eating enough to fuel your dancing, it’s NOT good advice.

✔️ Instead, follow experts who prioritize energy availability and performance nutrition.

🚨 red flag #3: making big claims without science to back it up

❌ 🚩 Examples:

“This one ingredient causes bloating!”

“If you don’t eat organic, you’re poisoning your body!”

Bold claims without scientific backing are a major red flag. Nutrition is not black and white, and one-size-fits-all approaches don’t work for dancers (or really anyone for that matter!).

Reliable nutrition advice isn’t based on fear—it’s based on science. If someone is making extreme claims without referencing credible sources, it’s best to scroll on.

✔️ Instead, look for experts (like registered dietitians or sports nutritionists) who provide evidence-based information.

🚨 red flag #4: pushing expensive supplements or "must-have" products

❌ 🚩 Examples:

“This one supplement will boost performance instantly!”

“You NEED this greens powder to get all your nutrients!”

Reality check: Most dancers don’t need fancy supplements, detox teas, or overpriced powders. The majority of nutrients should come from real food, and, if needed, supplements can be used strategically—not as a quick fix.

If someone is constantly pushing products over education, be cautious. They might be more interested in making sales than actually helping you fuel properly.

✔️ Instead, prioritize accounts that focus on whole-food nutrition and transparent recommendations.

🚨 red flag #5: ignoring performance nutrition fueling

❌ 🚩 Examples:

“Just eat clean and listen to your hunger cues!”

“You don’t need snacks if you eat the right meals!”

For general wellness? Sure, that might work. But for dancers? This advice ignores the reality of high-intensity training and performance demands.

✔️ Instead, seek out nutrition advice specifically designed for active people. Performance fueling isn’t just about what you eat—it’s about when, how much, how consistently, and ALL the Beyond Your Plate factors I frequently talk about.

✨ how to clean up your feed (+ protect your mindset)

👀 Take 5 minutes today to scroll through your feed.

Ask yourself:

❓ Does this content educate or just make me feel guilty?

❓ Is this advice backed by real expertise or just a personal opinion?

❓ Does this account support fueling for performance—or is it focused on shrinking my body?

If a post makes you feel anxious, restricted, or guilty about food… it’s time to unfollow. 🚫

You deserve nutrition advice that supports your performance, energy, and long-term health—not content that creates unnecessary stress.

💡 final thoughts: what to look for instead

✅ Advice that prioritizes balance, flexibility, and long-term sustainability.

✅ Information from qualified professionals (like licensed dance/sports nutritionist).

✅ Content that makes you feel empowered—not restricted or guilty.

If you’ve ever felt confused by the nutrition advice floating around online, you’re not alone. That’s exactly why I do what I do—to help dancers fuel smarter, feel better, and perform at their best.