Brookey's Cafe Blog

Happy Monday everyone!

If you're looking to make a lifestyle change by eating healthier AND saving money, this is a must read! I had to share these great tips with my blog family - thanks to our guest blogger, Ms. Violet Reign!


Tips for Healthful Eating on a Budget...by Violet Reign

In this economic climate, we’re all struggling to find ways to make do with less. With food prices soaring, it can be difficult to find ways to stay on task with our budgetary goals while also eating healthfully. With careful and creative planning, you can prepare healthy meals on a budget. Let’s review some fundamentals for healthy eating:

■Limit alcohol – It slows down your metabolism and adds unnecessary calories

■Drink water –Aim for one ounce per pound of body weight, but at least 8 glasses per day

■Avoid foods with high salt and sugar content

■Avoid eating out – Do so as a treat. Eating out multiple times each week wrecks havoc on your diet and your wallet.

■Variety – Don’t be afraid to try new foods.


Try the following to save money without sacrificing nutrition:

1.Know what your body needs. Numerous meal-planning programs are available on the internet. Understand your body’s nutritional needs. Get a sense of the ratio of protein, carbohydrates and healthy fats in order to plan your meals effectively.

2.Set aside a few hours each week to plan, shop, and prepare your meals for the week. We tend to overeat when no plan is in place. Think ahead.

3.Search for recipe ideas. Try a new recipe each week to prevent boredom and give you something to look forward to.

4.Shop the perimeter of the grocery store. Here you will find healthy proteins, fresh fruits and vegetables, and most of your unprocessed foods.

5.Don’t buy pre-made meals – Too much convenience translates into more money leaving your wallet and extraordinary amounts of sodium. When in doubt, see step 1.

6.Buy foods in season or on sale- Eat fresh fruit and vegetables in season for optimal taste and nutrition. Prices on proteins like beef, chicken, and fish occur in cycles. Start tracking the trends at your store. When prices hit a low, stock up and freeze. Ask the manager about upcoming sales.

7.Make seasonings your friend. Curries, marinades in moderation, herbs and spices are great ways to add flavor to foods without adding calories.

8.Use self-checkout lines – This helps you avoid impulse buys such as last minute items to snack on - items not only blow your diet but stretch your budget. There is a reason why stores place the candy at the checkout.

9.Use cash– Have you ever noticed how money seems to leave your account whenever you use your trusty debit card? Most financial analysts agree that if you use cash, you have greater control over your budget and spend less.

Finally, as with any journey, remind yourself about your commitment to healthy eating as part of a lifestyle change. There will be ups and downs and times when you resort to old practices, however to get yourself through, think of the rewards – a healthier you – both physically and financially.