Monika Saigal RD & ms nutrition

Monika Saigal RD & ms nutrition I specialize in dance nutrition & the prevention and treatment of eating disorders/disordered eating.

I'm passionate about building a better dance world and helping individuals develop nourishing and peaceful relationships with food & their body 🩰❤️🌱

Join me at the Capezio Flagship Store in NYC on March 7th!I’m really looking forward to this event NEXT Saturday, March ...
02/27/2026

Join me at the Capezio Flagship Store in NYC on March 7th!

I’m really looking forward to this event NEXT Saturday, March 7th from 5:30-7pm in NYC! Stop by and say 👋🏻, ask me your burning dance nutrition questions, and get a personalized, signed copy of 📗Nourishing Dance: An Essential Guide on Nutrition, Body Image, and Eating Disorders!

✨This event is FREE and a huge BONUS - attendees will also receive 20% off Capezio products with the purchase of the book!! Link in comments to learn more, save your spot, & pre-order a discounted (30% off) copy of the book to pick-up at the event. If you’re in the NYC area, I’d love to see you there next Saturday 🩰🌎❤️🌱

Eating disorders are complex, serious illnesses that profoundly impact physical and mental health and performance. Altho...
02/25/2026

Eating disorders are complex, serious illnesses that profoundly impact physical and mental health and performance. Although eating disorders are preventable and treatable, they remain prevalent in the dance world, and tragically, most people with eating disorders don’t get the help they need. Together, we can change this!

In honor of Eating Disorders Awareness Week and this year’s theme, “Fighting for Change, Committed to Change,” I’m sharing some important reminders and ways you can help. (side note, if there was ever a theme that represents what I do, it’s this one ☝🏻)

Here are some resources to learn more and get support: 

Read: Nourishing Dance ➡️ nourishingdance.com

Learn: Book a Workshop/Training ➡️msnutrition.com/dancer-wellness

Visit: allianceforeatingdisorders.com ( has lots of wonderful free resources and support options)

I’m here to help: Links in bio to contact me 🩰🌎❤️🌱

📢UPDATE: This event is now happening on Zoom only! Unfortunately, I had to reschedule my trip to SF, but really happy th...
02/18/2026

📢UPDATE: This event is now happening on Zoom only! Unfortunately, I had to reschedule my trip to SF, but really happy that we're still able to make this ODC event happen. There are still spots available and I hope you'll join us! More info and link to register here (it's free, but RSVP is required): https://tinyurl.com/mr2h9yhb

I am thrilled to be a part of this year's Month For Dancers' Health series and would love for you to join us for this N...
02/02/2026

I am thrilled to be a part of this year's Month For Dancers' Health series and would love for you to join us for this Nourishing Dance - Conversation, Connection, & Community discussion on Sunday Feb 22nd at 1:15pm PT 🩰🌎❤️🌱

Bay Area Friends - hope to see you live and in person 💕 And everyone else, hope to see you on zoom!! LInk in bio for more info and to register (it's FREE!) ✨

Repost

Hi Bay Area Friends! I am so excited to be a part of this year's ODC Month For Dancers' Health series. Hope you'll join ...
02/02/2026

Hi Bay Area Friends! I am so excited to be a part of this year's ODC Month For Dancers' Health series. Hope you'll join us for this Nourishing Dance: Conversation, Connection, & Community discussion 🩷 More info and link to register (it's FREE!) here: https://tinyurl.com/mr2h9yhb

My💓 is full as I head home from presenting a Head to Pointe® Nutrition Workshop to a lovely group of dancers . We covere...
01/16/2026

My💓 is full as I head home from presenting a Head to Pointe® Nutrition Workshop to a lovely group of dancers . We covered A LOT today including: 

🥨Strategies to stay well-fueled during busy dance days

🥤Water vs. sports drinks for hydration

🕜Meal timing to support performance and recovery

🩷Improving body image by changing how we think about, evaluate, & care for our body 

🩰How to honor your unique needs as a dancer  

The world is pretty dark right now which makes me all the more appreciative for moments of joy and light like today (even got some 🌞on this freezing day in NYC).

Thanks so much to for having me back and to all the dancers for your participation, questions, and vulnerability. You give me hope for the future of our dance world🌟

It’s January - Time to put on your diet culture armor 🛡️! Have you noticed that as soon as the calendar strikes January ...
01/05/2026

It’s January - Time to put on your diet culture armor 🛡️! Have you noticed that as soon as the calendar strikes January (and often in the weeks before), diet culture messaging gets louder and harder to escape? 

⚠️Diet culture tells us that thinner/leaner is better, eating less is virtuous, and hyper-controlling our food and body will make us healthier, happier, and more successful - common messages in the dance world too 😢.Repeated exposure to these myths–and the behaviors they encourage–moves us further away from true health and well-being and is especially harmful for dancers given their high risk for under-fueling, body dissatisfaction, and disordered eating.

So, new year, new opportunities to be intentional about what you let in and what you push back against. Here are a few mantras to help–diet culture armor to protect your mind, body, and dancing. As always, take what you find helpful and leave what you don’t.

✨My body deserves nourishment, care, and respect, even on the days I feel uncomfortable in it or let down by it.

✨Food is meant to be nourishing and enjoyable. Sometimes it’s more of one than the other and that’s ok.

✨My body is wise–I can trust and honor my body when it tells me what it needs (like nourishment, hydration, and rest).

✨I am grateful for all that my body enables me to do (tip: make a specific list that resonates with you).

✨I matter and have unique gifts to share with the world. I will not let diet culture define my worth.

Happy 2026! Wishing you a year filled with peace, joy, connection, good health, and dance!

🎁Still searching for that perfect gift for a dancer, dance teacher, dance parent, or dance provider in your world (or fo...
12/12/2025

🎁Still searching for that perfect gift for a dancer, dance teacher, dance parent, or dance provider in your world (or for yourself 😁)? You’re in luck!! Nourishing Dance is on sale NOW! It’s currently 40% off on Amazon and 20% off from the publisher Routledge. Don’t miss out…I’m not sure how long these sales will last.

Visit nourishingdance.com for more info, book reviews, and links to order (link in bio) 🩰🌎❤️🌱

Here are 5 Tips to help you stay well-fueled through this BUSY Nutcracker/Winter performance season beyond!📌Remember, wh...
12/02/2025

Here are 5 Tips to help you stay well-fueled through this BUSY Nutcracker/Winter performance season beyond!

📌Remember, when you are dancing more (hello Nutcracker season!), you need to eat more.

🍽️Rather than relying solely on hunger cues to tell you when to eat and how much, use a combination of strategic & intuitive eating.

🕧Consistency is key. Aim to have a meal or snack every ~2-4 hours to make sure you are giving your body the energy and nutrients it needs regularly throughout the day.

💪🏻Prioritize recovery. Consuming carbs + protein (eg, chocolate milk, crackers + cheese, fruit + yogurt) within 30-60 minutes after dancing helps replenish energy stores and repair muscles so you can bounce back quicker for your next class/rehearsal/performance.

🍪Food is more than just fuel–it’s also pleasure, culture, connection, celebration, & more! Including your favorite foods in your fueling plan is a great way to meet your energy needs while also helping to nurture a peaceful & nourishing relationship with food.

Optimal fueling will look different for every dancer. Working with a dance dietitian to get an individualized plan and tailored strategies can make all the difference to help you thrive on and off the stage (dancers, don’t settle for merely surviving the season!). Get in touch to learn more about how we can work together (link in bio) 🩰🍏

 

That's a wrap on my first conference in beautiful Montreal 🇨🇦 ❄️It’s been a short but sweet couple of days filled with ...
11/10/2025

That's a wrap on my first conference in beautiful Montreal 🇨🇦 ❄️

It’s been a short but sweet couple of days filled with presenting, chatting about my 📗 Nourishing Dance, learning from dance colleagues, reconnecting with friends and making new ones 💕. I always feel invigorated after sharing space with people who share my passion for improving dancers’ health and well-being (and wow the wellness philosophy and approach   gives me so much hope) ✨

Pictured:
🥨 Presenting on optimal fueling in dancers 

🌷Loved this panel discussion with Maria Tanielian, , , and the wonderful Jo-Anne Laflèche on what it means to be well-nourished (this convo also provided the perfect set-up for my talk!)

📚Getting better at this book-table thing! 

👏🏻Would it be a dancer health conference without dancing? I loved all of the performances, including this piece titled Rang: The Colour of Community danced by

🩷So lovely to catch up

🙏🏻Merci to for hosting and to everyone from who put so much work into this event. Hope to see you again soon!

😬Side note: my flight out of Montreal was cancelled last night. Please send good travel vibes my way. Hoping I’ll make it back home to NYC today 🤞🏻🤞🏻🤞🏻

 

I'm so looking forward to presenting and being an exhibitor at the Healthy Dancer Canada Conference this weekend! Hope y...
11/06/2025

I'm so looking forward to presenting and being an exhibitor at the Healthy Dancer Canada Conference this weekend! Hope you'll stop by my book table on Sat to say 👋🏻! I'll only have a limited # of books available, so DM me to reserve a copy! Can't wait to be in beautiful Montreal and connect with everyone ❤️

Address

39 West 32nd Street
New York, NY
10001

Telephone

+19175664699

Website

https://msnutrition.com/

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About Us

Monika Saigal, MS, RD, CEDRD-S, CDN is the founder of ms nutrition, PC, a New York City based nutrition counseling and consulting practice that specializes in: eating disorders/disordered eating, nutrition for dancers & performing artists, and a non-diet approach to health and wellness. We love helping clients Learn to Nourish so you can Live to Flourish!