What Type of Food do Models Eat for Peak Performance and Health?

October 29, 2025 •

4 min read

Over 60% of Victoria's Secret models follow a diet rich in nutrient-dense whole foods, challenging the stereotype of extreme starvation. So, what type of food do models eat to maintain their figures, energy, and radiant skin? The answer often lies in balanced, whole-food eating, not severe restriction.

Quick Summary

Models prioritize a balanced diet of lean protein, healthy fats, complex carbs, and high-fiber vegetables to maintain their physique, energy, and skin health. They stay hydrated and limit processed foods, refined sugar, and alcohol to perform at their best.

Key Points

Whole Foods Focus: Models prioritize unprocessed, nutrient-dense foods like lean protein, whole grains, and a wide variety of vegetables.
Lean Protein Intake: Essential for muscle maintenance and satiety, lean proteins from chicken, fish, eggs, and tofu are staples in their diets.
Healthy Fats for Skin: Avocados, nuts, and omega-3-rich fish contribute to skin health, suppleness, and hydration.
Avoidance of Processed Items: To prevent bloating and energy crashes, models significantly limit processed foods, refined sugars, and high sodium intake.
Consistent Hydration: Drinking plenty of water is a fundamental practice for digestion, energy, and maintaining healthy, glowing skin.
The 80/20 Rule: Many models practice a balanced approach, eating healthily 80% of the time and allowing for moderate indulgence 20% of the time.
Pre-Show Diet: Leading up to a show, diets become stricter, often focusing on reducing carbohydrates and sodium to minimize bloating.

The Shift from Extreme Diets to Whole Foods

The perception of models surviving on black coffee and salads is largely a myth, although some unhealthy practices do exist in the industry. The reality, especially among successful and health-conscious models, is a mindful and balanced approach to nutrition. Instead of severe caloric restriction, the modern model's diet focuses on nutrient density, hydration, and overall wellness. This shift is crucial for withstanding the demanding schedule of photoshoots, castings, and long-haul travel. Different types of models, such as runway versus fitness models, may have slightly different dietary goals. For example, fitness models focus more heavily on protein to build and maintain muscle mass, while runway models might concentrate on low-sodium, bloat-friendly foods before a show. A common, sustainable strategy is the "80/20 rule," where models eat healthily 80% of the time and allow for more relaxed eating during the remaining 20%.

The Core Components of a Model's Diet

Models build their nutritional foundation on a few key food groups:

Lean Protein: Essential for muscle repair and building, and for keeping you feeling full and energized. Sources include grilled chicken, fish like salmon and cod, eggs, turkey, and plant-based options like tofu and lentils.
Complex Carbohydrates: These provide sustained energy without the blood sugar spikes caused by refined carbs. Staples include quinoa, brown rice, oats, and sweet potatoes.
Healthy Fats: Crucial for skin health, hormone function, and satiety. Models incorporate healthy fats from sources like avocado, olive oil, and nuts.
High-Fiber Fruits and Vegetables: These are packed with vitamins, minerals, and antioxidants that protect the body from oxidative stress and keep skin healthy. Colorful varieties are emphasized, such as kale, broccoli, spinach, berries, and carrots.

Hydration and Mindful Eating Practices

Hydration is arguably one of the most critical aspects of a model's diet, impacting everything from skin radiance to energy levels and digestion. Models prioritize drinking plenty of water throughout the day, often aiming for 2 to 3 liters. Herbal teas, especially green tea, are also popular for their antioxidant properties and gentle hydration.

Beyond what they eat, the how is also important. Mindful eating is a common practice, focusing on portion control and listening to the body's hunger cues. Meal prepping is another strategy, helping models stay on track with healthy eating while managing busy and unpredictable schedules. This involves preparing meals and snacks in advance to avoid unhealthy, last-minute food choices.

Foods Models Limit or Avoid

Just as important as the foods they eat are the ones they avoid, especially before major events. Common culprits for bloating and energy crashes include:

Processed Foods: Packaged snacks, frozen meals, and fast food offer little nutritional value and can cause inflammation and sluggishness.
Refined Grains: White bread, pasta, and pastries can lead to blood sugar spikes and energy dips.
Excessive Sugar: Added sugars in sodas, candy, and baked goods are minimized to maintain stable energy levels and support skin health.
High Sodium: Before a show, models reduce sodium intake to minimize water retention and prevent bloating.
Alcohol: This is typically avoided as it can dehydrate the body and negatively impact skin appearance.

Nutrient Comparison for Skin and Energy


Nutrient	Beauty Benefit	Top Model Food Sources
Omega-3s	Reduces inflammation, boosts hydration for supple, glowing skin.	Salmon, flaxseed, walnuts, sardines.
Antioxidants	Protects skin from environmental damage and premature aging.	Berries, green tea, dark chocolate, leafy greens.
Beta-Carotene	Converted to Vitamin A, aids in cell growth and repair.	Sweet potatoes, carrots, spinach, mango.
Protein	Provides building blocks for skin, hair, and nails.	Chicken, fish, eggs, legumes, nuts.
Vitamin C	Vital for collagen production, maintaining firm, strong skin.	Citrus fruits, berries, red peppers, broccoli.

A Sample Day of Eating for a Model

Breakfast: A protein smoothie blended with almond milk, spinach, a scoop of protein powder, and a handful of mixed berries. Alternatively, oatmeal with nuts and seeds provides sustained energy.
Lunch: A large salad with mixed greens, grilled chicken or chickpeas, avocado, cucumbers, and a light olive oil and lemon vinaigrette.
Snack: A handful of almonds or pumpkin seeds, an apple with almond butter, or a container of Greek yogurt.
Dinner: Baked salmon or lean turkey breast served with quinoa and a side of steamed broccoli and sweet potatoes.
Hydration: Sips of water throughout the day, with a glass of warm lemon water in the morning to aid digestion.

Conclusion

The most successful and long-lasting careers in the modeling industry are built not on starvation, but on a foundation of balanced, whole-food nutrition. Models understand that their diet is a critical tool for managing energy, maintaining skin health, and optimizing performance. By focusing on lean proteins, complex carbohydrates, healthy fats, and ample hydration, they defy the outdated stereotype and demonstrate that a mindful, nutritious diet is the key to both a stunning physique and lasting well-being. Ultimately, their approach isn't about deprivation, but about intelligent and strategic fueling for a demanding career.

For more insight into general healthy eating, the World Health Organization (WHO) offers comprehensive guidelines.

Frequently Asked Questions

During intense periods like fashion week, models eat easily digestible, nutrient-dense meals. They often opt for lean protein and whole grains, and prioritize quick, healthy snacks like nuts or protein bars to maintain energy without causing bloating.

No, a model's diet varies widely based on their body type, metabolism, and specific goals. A personalized plan is often created with a nutritionist, and different categories of models, like fitness versus runway, have different needs.

While the stereotype of severe restriction exists, many models follow a balanced, calorie-sufficient diet focused on nutrient-rich foods to fuel their busy lifestyles. Unhealthy and dangerous practices still occur, but the industry is shifting toward wellness.

Hydration is extremely important for models. Drinking ample water helps maintain skin elasticity, prevents dehydration, and aids in digestion. Many models also drink herbal teas and lemon water for added benefits.

To prevent bloating, models typically avoid processed foods, refined carbohydrates like white bread, sugary drinks, alcohol, and excessive sodium. These can cause water retention and sluggishness before a show.

Yes, many models follow vegan and plant-based diets successfully. They ensure adequate protein and nutrient intake from sources like legumes, tofu, seeds, and leafy greens to maintain their health and physique.

Many models follow the '80/20 rule,' eating healthily 80% of the time and allowing for occasional indulgences. This approach helps maintain a healthy relationship with food and prevents burnout from constant, strict dieting.