Grocery shopping- the chore you either love or absolutely despise. Dancers (and everyone for that matter) need food to fuel themselves, therefore making grocery shopping inevitable.

In the suburbs grocery shopping is a simple task: you drive to the store, park your car, go shopping, put your groceries into you car, drive home, and then carry the groceries inside. However, living in a large city (such as New York), grocery shopping is not as simple, especially if you don’t have a car.

Price Shop

Be smart and price shop. There’s nothing wrong with going to a grocery store and just looking to see what they offer. Check prices on your staple items that you buy each week. Calculate if this grocery store helps you stay within your weekly or monthly food budget. Larger chains have their items and prices listed online so you can price shop from home.

You might learn that some grocery stores have better prices on produce while another one has a better natural foods section. Be open to having more than one go-to grocery store. Also, don’t be afraid to frequent the produce vendors on the street (in NYC). They have low cost produce that is very fresh. Just remember that they only take cash.

Budget

Make a food budget for the week or month and stick with it. Food can be expensive in any major city – so don’t let your food expenses get away from you. Jess wrote a great article about food budgeting for dancers, which you can check out here.

Grocery Shop on Your Way Home

Kill two birds with one stone- go grocery shopping on the way home from class, rehearsal, work, the gym, wherever. It just makes life easier and saves time so you don’t have to make a separate trip. Also, there can sometimes be better grocery stores where you work than where you live. For example, there’s a Trader Joe’s a block from my part time job. It’s so easy to grocery shop after work and then jump on the subway to go home.

Use and Reuse Reusable Bags

Reusable bags are you best friend when living in a large city. No only do you have a piece of mind that your bag won’t break – spending your produce flying, apples rolling, and eggs smashed – but you’re saving the planet as well. Reusable bags are much easier to carry on the subway (or any form of public transportation) than plastic or paper bags. It keeps everything contained to one or two bags. Plus, it’s a good arm workout on the way home.

Don’t Shy Away from Using the Granny Cart

For larger grocery shopping trips or errands, consider using a granny cart (or as they call it in the UK: shopping trolley). Using a cart is an easy way to prevent straining your arms and back while carrying your groceries home. However, it might be a pain getting the cart up and down the stairs in the subway if there is not an elevator or escalator at your stop.

Another option is a reusable bag with wheels. It rolls up so you can throw it in your dance bag and then wheel it home full of groceries later that day.

Granny carts are also a great way to take your laundry to the Laundromat if you don’t have a washer or dyer in your building.

Basket > Cart

Very few grocery stores in Manhattan or anywhere in New York City offer grocery carts to shoppers because their stores are too small to maneuver full size carts. (This is where having a granny cart can really come in handy!) If you are going to carry your groceries home, carry them (in a basket) throughout the store. There is nothing worse than loading up a cart and then realizing you’ll never be able to carry your groceries home on your own.

Be Open to Making Multiple Trips Per Week

Some weeks it’s just impossible to carry your entire week’s worth of groceries home in one trip. Be open to doing a 2-3 small trips during the week that are easier to carry home. More frequent trips to the store also means a more constant cycle of fresh produce in your home.  

Use a Grocery Delivery Service

This is a great option for people who feel that they don’t have time for grocery shopping or don’t want to carry their groceries home. There are several groceries services, but availability will depend on your location.

Peapod from Stop and Shop is popular service. Keep in mind that they do have an order minimum of $60 and their delivery charges are based on your order amount and location. They are prompt with delivery; giving you a two hour window they will deliver your groceries.

Trader Joe’s delivers as well (in Manhattan), but keep in mind their delivery charges range depending on how far your home is located from the store you ordered your groceries from.

Amazon recently launched their Amazon Fresh Program. It’s available to Prime Members in certain cities in the United States for $14.99 a month in addition to your current Prime fees. Currently there is an offer than you try Amazon Fresh free for a month. Orders under $50 incur a $9.99 delivery fee. You can schedule your delivery for that day or the next morning.

In the end, don’t be afraid to shop around until you find your favorite grocery store- or what stores are good for certain items or how shopping fits into your schedule.

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Depending on where you’re dancing and living your situation with wages is going to vary. From an overall budgeting standpoint it’s important to look at what you’re paying for rent, what your fixed expenses are each month, how much you’re saving and then how much you’d like to spend on groceries.

When I lived alone I’d spend about $50-$60 a week on groceries.

Whether you think that’s a lot or a little, there are ways to save that everyone could employ.

Shop bulk – find a grocery store with a bulk section (ie bins of loose dry goods – you scoop out what you need) and buy things like oats, nuts, seeds, trail mix, lentils, rice, and other shelf – stable goods in bulk. The price is usually much less than a pre packed item and if you bring your own containers (which you’ll have to get ok’d by the grocery store first) you’ll be doing the environment a favor as well.

Use online services like Thrive Market to stock your pantry. This is a good alternative if you don’t have a store with a good bulk section. On Thrive Market they have discounted dry goods available for members after you pay a yearly membership fee. Maybe ask for the membership as a gift! Isn’t healthy food the best gift?

Shop produce that’s in season. In season, local produce tends to be less expensive since it’s abundant. It will also be higher quality since it didn’t travel 1000’s of miles over seas to get to you. If you can find a farmers market or farm share nearby that is usually more cost effective as well.

When you want a specific produce item that’s not in season see if it’s available in the freezer section. Flash frozen, organic produce is more cost effective and sometimes even more nutrient packed than far traveling produce. This is a tricky tip because honestly some produce tastes pretty gross after it’s frozen. I’ve found that blanching frozen produce then straining it or roasted in the oven are the best ways to prepare frozen veggies.

Avoid waste by featuring your produce front and center in your refrigerator. Without fail, when I ask my clients where they keep their fruits and vegetables the vegetables are often hidden away in drawers. In this case, “Out of sight, out of mind” is totally relevant. When fresh veggies are the first thing you see when you open your refrigerator you’ll be 1000% more likely to use them before they go bad.

I don’t know about you but when I have to throw out produce I feel like I’m literally throwing money in the trash can. Avoid it by ensuring that you’re eating all the good stuff before it’s no good.

Buy the store brand. Most grocery stores have their own in house brand that’s significantly cheaper than name brand. Now, keep in mind if there’s a smaller company that you like to support with your dollar than maybe pay a bit more to support small business

Don’t buy the things you can make yourself : granola, granola bars, energy balls, hummus, desserts, etc. can be made not only more healthfully but also for less money if you make them at home. Obviously the initial investment in ingredients might be more money but once your pantry is stocked you’ll be set.

Which brings me to stocking your pantry. It’s one of those things that can take an initial investment of time and money but afterwards you’re going to have an easier time creating intriguing and healthy meals for yourself.

Pay attention to the different components going into each meal. If you make a batch of soup and the total cost of ingredients to make the soup is $10 but then it provides 5 meals over the week than it’s only $2 per serving. Compare that with eating a bunch of packaged snacks when sometimes a single granola bar costs $2 try to find the ways to make your eating as cost effective as possible.

There are cost differences between various protein sources. Meat and fish sources, especially high quality animal proteins, tent to be more expensive than animal protein sources. Things like lentils, beans, or tempeh go a long way and cost very little per serving. With animal proteins you need to be more aware of the way the meat was raised and what it was fed which can drive up the cost.

Some animal sources proteins that are less expensive include canned Tuna. I like this one from Thrive Market because it’s tested to have the lowest Mercury levels of any brand (that tends to be the concern with eating fish – oceans are unfortunately contaminated thus leading to contamination of the fish with things like Mercury).

Food is your fuel. What you put into your body is going to fuel your dancing, change your energy levels, and protect you against injury and disease. It’s vitally important that you make the best choices possible. So definitely keep that in mind when you’re doing your monthly budgeting.

Your grocery bill is an investment in your health. Try not to look at it as an area to skimp or go for the bargain if the food is lesser quality. Instead, get creative! Do some research and look for healthy, cost – effective recipes. Some of my favorites include oatmeal, avocado toast, smoothies made with frozen fruit, veggie chili, soups, quinoa or brown rice bowls, and soba noodle bowls.

How do you save when you grocery shop? Have any tips or ideas I missed? Share below! I’d love to hear what’s working for you and how you prioritize health without breaking the bank!

Photo credit: mattymatt on VisualHunt / CC BY-SA

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If your pantry is stocked and  you’ve got a freezer full of organic produce you’ll be able to prep a quick, healthy and satisfying meal at a moments notice.

I created this list specifically for dancer’s because you’ve got unique needs.

This list will provide you with some items to keep on hand to be ready to make a delicious meal in a pinch.

1. Nutritional Yeast

Nutritional yeast is a great food to jazz up vegetables and give them a cheesie quality sans cheese. Often sold in the bulk section of a health food store or in a sprinkle container.

In addition to adding nice flavor to food nutritional yeast also provides B – Vitamins and protein. Those B – Vitamins are going to boost your energy and immune system!

2. Liquid Aminos

Another food used to jazz up vegetables or add the salt component to dishes. Liquid Aminos contain 8 of the 9 essential Amino Acids.

Amino Acids make up proteins and in order to rebuild and repair muscles you’ve obviously got to make sure you’re covering your amino acid bases. Liquid Aminos can help with this especially if you’re on a vegetarian or vegan food plan.

3. Coconut Milk
Keeping canned coconut milk on hand will provide you with an easy way to add some beneficial fats to your eating plan and will make soups and curries more filling.

It’s a great addition to a soup if you’d like to make it creamier or a nice addition to curry or vegetable dishes for flavor. For dancers, coconut milk is great because it provides electrolytes that help prevent muscle cramps and fatigue.

4. Spices

Healthy food should not be bland or boring. One of the best ways to keep your food tasty and exciting is to use lots of spices. Some of my favorites include cayenne, turmeric, chili powder, curry powder, garlic granules, and cinnamon.

Turmeric is an anti – inflammatory spice and cinnamon helps your body regulate blood sugar!

5. Brown Rice

Choose brown rice over white because it’s less processed and provides additional fiber. Rice is also a gluten free grain so if you’re gluten intolerant or sensitive it should be ok for you digestively.

Combined with low starch vegetables, lean meats, fish or beans, and topped with a sauce made with healthy fats (like avocado, tahini or nuts) you’ve got a complete and filling meal that you’ll enjoy coming back to.

6. Quinoa

Often mistaken for a grain, quinoa is actually a seed, it’s gluten free and it’s a complete protein. It’s also a good source of B – vitamins and some trace minerals.

Use it as an alternative to brown rice to make a complete and satisfying meal.

7. Organic Maca Powder

This list wouldn’t be complete without at least one superfood. The one I’d pick for dancer’s is Maca powder.

Maca Powder is an adaptogen. An adaptogen is defined as, “any of various natural substances that work through the  adrenal glands to produce adjustments in the body to combat stress and  increase resistance to stress, and which usually produce no side effects.”

Maca is said to boost energy and immunity, balance hormones and enhance stamina, memory and focus. The easiest way to add it to your diet is in a smoothie.

8. Tahini

Tahini is a “seed butter” made from sesame seeds. If you whisk it together with Liquid Aminos, lemon juice, water, garlic and nutritional yeast – you’ve got a super easy AND nutrient dense dressing for salads or warm vegetable dishes.

If you want to start making your own hummus at home – definitely add tahini to your recipe. It’s great source of iron and it provides stress reducing minerals magnesium and calcium.

What’s your pantry staple? Share it in the comments below!!

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