For many dancers, eating healthfully can feel challenging when income is limited. In addition, the ability to eat intuitively— at least as depicted on social media—can also feel like a financial privilege.
It is possible, however, to eat healthfully— mindful and respectful of your body’s needs— even on a budget. It doesn’t require expensive food, but rather, a shift in our relationship with it. This article provides actionable tips for dancers who want to nourish their bodies and maintain a healthy relationship with food while sticking to a budget.
#1: Shop in Season
When you buy fruits and vegetables in season, they’re not only fresher but also significantly cheaper. Here’s a quick guide to what’s in season during each time of year:
- In the springtime, you’ll find great deals on broccoli, carrots, peas, asparagus, artichokes, celery, and collard greens.
- During the summer, opt for recipes that incorporate berries, green beans, okra, bell peppers, cucumbers, corn, lima beans, celery, carrots, and tomatoes.
- Autumn is a perfect time to try Swiss chard, broccoli, mushrooms, cauliflower, bell peppers, carrots, cabbage, celery, lettuce, onions, and potatoes.
- Inexpensive produce is limited during the winter, especially for dancers living in colder climates. Carrots, cabbage, kale, onions, Brussels sprouts, potatoes, and sweet potatoes are often accessible.
If certain produce is out of season, consider purchasing frozen varieties. Frozen fruits and vegetables (like berries, peas, spinach, and carrots) are often just as nutritious as their fresh counterparts and are typically more affordable. Plus, they last longer, which helps you avoid food waste!
Recipe Ideas:
- Winter Veggie Stew: Use frozen kale, carrots, potatoes, onions, and Brussels sprouts to create a hearty and affordable stew.
- Summer Berry Smoothie: Stock up on frozen berries to blend into smoothies with frozen spinach and a scoop of protein powder.
#2: Swap your proteins
High-quality proteins don’t have to come at a high price. Look for cheaper cuts of meat and poultry, such as pork shoulder, chuck roast, chicken thighs, or chicken legs. These are often more affordable than boneless chicken breasts or steak.
Alternatively, plant-based proteins are a cost-effective and nutritious choice. Dried beans, lentils, canned chickpeas, and frozen edamame can be bought in bulk and used in various meals.
Recipe Ideas:
- Lentil Tacos: Use canned lentils instead of ground meat for taco fillings. Add in onions, bell peppers, and a sprinkle of your favorite spices for a budget-friendly meal.
- Chicken Thigh Stir-fry: Toss chicken thighs (cut into strips) with stir-fried veggies (such as bell peppers, onions, and frozen peas) for a quick, protein-packed dinner.
#3: Stock Up on Low-Cost Starches
Starches are essential for providing the energy dancers need. Freeze loaves of bread to extend their shelf-life (pop ’em into your toaster before serving). Grains like quinoa, oats, rice, corn, and barley are often affordable and can be purchased in bulk. You can store them in dry places for up to two years. Pasta is another option for long-term storage and is perfect for quick meals.
Recipe Ideas:
- Rice Bowls: Cook a big batch of rice, then top with beans, veggies, and a simple dressing or sauce for an easy and filling meal.
- Oatmeal: Start your day with a hearty bowl of oatmeal made from bulk oats, topped with frozen berries and a spoonful of peanut butter.
#4: Look for Coupons and Discounts
Many grocery stores offer loyalty cards and regular sales that can save you money on your weekly shop. Signing up for savings cards and checking for online discounts (especially for dry goods like beans, oats, and condiments) can cut costs. Walmart and Target are great websites for ordering shelf-stable options.
Tip: Keep an eye out for BOGO (Buy One Get One Free) deals on items like dairy (milk, yogurt, cheese), which are staples in many dancers’ diets.
#5: Change Your Cooking Method
Investing in a slow cooker (crock-pot) can save you time and money. This versatile tool allows you to make large batches of meals from affordable ingredients like dried beans, whole grains, and tougher cuts of meat.
Recipe Idea:
- Chili: Use inexpensive cuts of beef or turkey, along with canned beans, tomatoes, and frozen corn. This hearty meal can last several days and be repurposed in different ways.
#6: Meal prep
Meal prepping is key to avoiding waste and saving money. By preparing meals, you’ll ensure you’re eating what’s in the fridge instead of wasting food. Plus, meal prep makes it easy to repurpose leftovers. When planning your week’s meals, consider options that can later be made into sandwiches or salads (ie. poached chicken, meatballs). You can learn more about meal prep in this article.
Recipe Idea:
- Grilled Chicken Salad: Grill extra chicken one night and use the leftovers in salads or wraps the next day.
- Vegetable Stir-fry: Chop extra vegetables for a stir-fry that can be packed for lunch the next day.
#7: Stock Up on Non-Perishables
Non-perishable pantry staples are perfect for dancers looking to cut costs. Items like beans, peanut butter, canned tuna, oats, pasta, rice, and cooking oils can be bought in bulk and last for months. These staples are essential for building balanced meals and snacks.
Recipe Ideas:
- Peanut Butter Banana Sandwich: Use whole-grain bread, peanut butter, and a banana for a quick and nutritious snack.
- Tuna Salad: Combine canned tuna with beans, veggies, and a simple dressing for a filling, protein-packed meal.
#8: Try Meatless Monday
Including more plant-based meals in your diet can be both budget-friendly and nutritious. Lentils, beans, nuts, and whole grains provide energy and the necessary nutrients for dancers. Plus, they’re generally cheaper than meat.
Recipe Ideas:
- Vegetable Curry: Make a flavorful curry using chickpeas, lentils, and frozen vegetables, served with rice or quinoa.
- Black Bean Burritos: Mash black beans with spices, then wrap them in a tortilla with lettuce, tomatoes, and avocado for a filling meal.
#9: Stop Stressing Over the “Dirty Dozen”
While many are concerned with buying organic due to pesticide residue, conventionally grown produce is just as safe and nutritious as its organic counterparts. In fact, even organic produce contains pesticide residue. The bottom line? If finances are tight, the pros of eating conventionally grown produce outweigh the supposed cons. Read more about organic foods here.
#10: Generic is totally fine
Generic brands often offer the same quality as name-brand products at a fraction of the cost. Look for store brands for pantry staples, dairy, snacks, and frozen items. Compare ingredient labels to make sure you’re getting similar products.
20 Budget-Friendly Healthy Groceries for Dancers
- Frozen berries
- Frozen spinach
- Fresh apples, oranges, and bananas
- Potatoes
- Raisins (buy in bulk)
- Canned tuna
- Black beans
- Lentils
- Chickpeas (canned and rinsed)
- Hummus
- Peanut butter
- Peanuts
- Generic Yogurt
- Oats
- Rice
- Corn (buy frozen)
- Pasta
- Edamame (buy frozen)
- Sunflower seeds
- Cheese (block or wedge)
Key Takeaways: Intuitive Eating on A Budget
- Prevent waste: practice preparing smaller meals so you don’t throw out food (especially If you often eat less than the amount you make).
- Remember leftovers: you can even repurpose them for meals the next day differently. For example, if you had dinner for dinner, then add it to a salad for tomorrow’s lunch.
- Utilize your freezer: If your leftovers won’t get used right away, or if you’re not in the mood for them, pop ’em in the freezer for next week… you may want them!
- Respect your body: you’re not a human garbage disposal. If you’re feeling full and still have food left on your plate, make space for some mental discomfort. Yes, the temptation to clean your plate is very understandable when considering a budget. But also, you deserve to prioritize your physical comfort as well. This doesn’t make you a bad person not wasteful.
