The Dangers of ‘Clean’ Eating for Dancers

Eating ‘Clean’ can often start with good intentions. You might make changes to eat more ‘healthily’ by including lots of fruit, vegetables and wholegrains. This might not seem like a problem but if other foods are starting to be cut out or demonised, it can lead to ideas of what a ‘perfect’ diet should look like. The trouble is, there is no ‘perfect’ diet because everyone is different! The label ‘clean’ eating implies that other ways of eating are ‘unclean’ or ‘dirty’ which is simply not true. All foods can be included in a healthy, balanced diet to support optimal dance performance and a healthy relationship with food.

If you are not sure if your eating is becoming a little restrictive here are a few things to consider:

• Have I cut out specific foods or entire food groups?
• Do I find myself feeling guilty after eating “bad” foods or a sense of pride/achievement after eating good or “clean” foods?
• Is it very difficult (or impossible) for me to eat a meal prepared by someone else?
• Am I starting to limit socialising with others so that I am able to stick to my eating routine?
• Do I judge other people’s eating habits or encourage them to eat in a similar way to me?
• Do I often spend time researching wellness blogs that stipulate the need to follow specific ways of eating?
• Am finding it difficult to concentrate because I can’t stop thinking about food, planning my meals, or perfecting how I am eating?

(this list is taken from the CCI Resource linked here as it really hits the nail on the head)

Understanding the Risks of Rigid Eating

If you found yourself answering ‘yes’ to several of the questions above, it’s important to consider that your relationship with food might be stepping into disordered territory. The concept of “normal” eating can become distorted by restrictive habits. Trying to follow extremely strict diets or ‘clean eating’ plans can negatively impact both your mental and physical health. This kind of rigid eating can lead to:

• Nutrient Deficiencies: Cutting out entire food groups means your body might not get the nutrients it needs to function properly.
• Emotional Distress: Constant worry about food, guilt after eating certain things, and social isolation can lead to anxiety and low mood.
• Disordered Eating Patterns: What starts as a healthy interest in food can turn into an obsession, which puts you at risk of developing an eating disorder.
• Social Isolation: Avoiding social events because of food restrictions can put strain on relationships and create feelings of loneliness.
• Cognitive Impairment: Spending excessive time thinking about food can make it hard to concentrate which can impact your ability to pick up choreography and affect work/school as well as your dancing.

Steps to Reclaim a Healthy Relationship with Food

It’s possible to change these patterns and develop a healthier, more balanced approach to eating. Here’s how:

1. Embrace Balanced and Flexible Eating:
   • Instead of strict rules, focus on a well-rounded diet. This means including a variety of foods from all food groups; Carbohydrates, Protein, Fats, Dairy (or dairy alternatives) and Fruit and Vegetables. Allow yourself to enjoy foods like chocolate or cake without feeling guilty. Food should be enjoyed, not feared!
2. Limit and Critically Evaluate Information:
   • Reduce the time you spend searching for dietary advice online. Although some information is from registered health and nutrition professionals (ahem, hello!) many wellness blogs promote restrictive diets which are not sustainable and can be harmful to both physical and mental health.
   • When you find information, ask yourself:
     • Who is providing this information? Are they qualified?
     • Is the information based on scientific evidence?
     • Does it promote a balanced and flexible approach to eating?
   • Be aware that social media is FILLED with misinformation regarding food.
3. Seek Professional Help:
   • If you’re struggling, don’t hesitate to reach out to a qualified professional.
   • Your GP should be able to provide initial support and referrals. It may be that specialists in disordered eating (e.g., a registered dietitian, therapist or psychologist) can help you to regain freedom around food so you can get back to living the life you love!

Remember, a healthy relationship with food is about balance, flexibility, and enjoyment. It’s about nourishing your body and mind, which is  vital for both dance performance and overall health.