Even though roughly 70% of Americans say that the rising costs of food make it “more difficult for them to eat healthy” (1), it’s still possible to eat healthy foods on a budget! Here we highlight 5 realistic and tasty ways to make it work.
#1. Try to cook/prepare food at home.
Eating out costs significantly more than making food at home. So, you’ve got to first take an honest look at your schedule. Before you despair about not having enough time, some of these ideas are faster than takeout. Everyone is busy, but here are examples of quick, lower cost options at the grocery store. Half of the week you could make tacos, burritos, wraps, bowls or soups. A full can of beans is only $1.00, a pouch of pre-cooked, ready-to-serve rice is $2.50. Even if you add on store-made guacamole, salsa and pre-washed organic greens, it’s still half the cost of a restaurant portion and you could have leftovers for the next day. Lentils, chickpeas and black-eyed peas have protein, fiber, calcium, iron and zinc for a small price tag. Vary it week by week depending on how much time you have. On a day off, cut costs even more by batch cooking beans and rice from dry. Buy dry beans, peas, lentils, rice and quinoa from bulk bins. Cook and freeze for cheap ready-to-eat meals in your freezer.
#2. Consider plant-based protein options.
Dancers need protein, but proteins are the category of food that has the highest variability in cost. Plant-based proteins like beans, peas, lentils, soy and edamame are considerably less expensive than meat. Everyone is talking about how much eggs cost now compared to last year, but eggs are a good source or protein and still a lower cost option compared to beef or pork. Vary your proteins to save money in the month. Cheap protein ideas are Buddha bowls with beans, chickpeas on a salad, tofu in a stir-fry, hard boiled eggs for a quick breakfast, a handful of nuts purchased from bulk bins. Choose the pasta brands made with chickpeas or lentils for a high protein pasta meal at around $4 for a whole box of pasta.
#3. Frozen is fine!
In fact, many veggies and fruits are flash frozen shortly after harvesting so they retain more of their vitamins and antioxidants than ones that have been sitting on trucks and shelves for long periods of time. Frozen berries are cheaper than fresh and can be used year-round in smoothies or mixed into oatmeal made with rolled oats purchased from bulk bins. Frozen veggies make a quick week night dinner of soup or stir-fry when added to one of the low-cost proteins highlighted above.
#4. Stock your fridge with longer lasting produce.
Healthy ingredients that last longer in the refrigerator are carrots, potatoes (including antioxidant rich purple and orange ones), turnips (great in soups), beets, celery, onions and garlic. Kale and cabbage are cheap and keep longer than mixed greens and also pack a lot of antioxidants. Can’t afford organic, that’s okay! What’s most important is that you’re getting 5-6 servings of fruits and veggies every day. Some stores will sell fruits and veggies at a discount just because they aren’t a perfect shape but they are still nutritious.
#5. Skip the expensive protein powders, juices and overpriced supplements.
First ask yourself if your dietary choices really are deficient and do you actually need these supplements and why? Most dancers need about 65-100 grams of protein per day (depending on the person). This isn’t as hard as you think to get through much cheaper dietary choices like legumes, nuts, seeds, soy, eggs, whole grains, dairy and meat which of course also give you energy to dance. Juice is not a bad choice however most store-bought juices are now $3-6/ bottle, while whole fresh or frozen fruit gives you more fiber and is cheaper. I’ve written extensively on supplements and nutrient deficiencies in dancers (https://dancemagazine.com.au/2016/06/supplements-necessary-safe/) but ask yourself or your dietitian if you need to be spending money on supplements. Could you be getting too much of a vitamin or mineral in pill form? A well-balanced diet is the best way to absorb nutrients. However, there are some that a dancer might need to supplement and those are Vitamin D3, B12, and sometimes calcium. In addition, it’s common for female dancers to be iron deficient however I prefer my clients to get iron from foods like beans, lentils, peas, greens, and meat. Many supplements like iron for example, should be dosed under the care of a dietitian or knowledgeable health care provider that can take your unique needs into account. Dosage varies.
You don’t have to spend all day in a kitchen or be a great chef to save money on foods. Don’t ever feel bad for just packing the classic lunch peanut butter and jelly on whole grain bread with a side of carrots and a yogurt. Buy nuts and seeds from bulk bins or from online bulk retailers. Consider splitting a larger order with a friend. Invest in kitchen equipment that will save money and time in the long run like a slow cooker and/ or a rice cooker.
Sources:
By Emily C Harrison MS, RDN, LD of Nutrition for Great Performances.
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, USA. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com
www.dancernutrition.com
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