Friday's Food

THE FIVE BEST FOODS FOR YOU THAT DON'T BREAK THE BANK!

This Friday's Food offers you the best foods you can eat for your health and diet and best of all they're cheap! Who says eating healthy is too expensive?

1.) Black Beans- At only 1/2 a gram of fat and 90 calories per serving, these little beans still pack a punch with 7g of protein. Use them instead of chicken in tacos or burritos or add them to salads or rice dishes to make a hearty meal. At only $0.99 per can (one can has 3.5 servings) black beans will really be a bang for your buck!

2.) Plum Tomatoes- Cheaper than some of their cousins like beefsteak or vine, they still offer the same cancer fighting benefits (if you have been spending a lot of time in the sun, stock up on these tomatoes!). They also are a great source of Vitamins A and C and with only 15 calories and 0g of fat, you can eat a ton of them! Try dicing them and adding to salads or sandwiches or make a pasta sauce or pico de gallo with these great almost seedless variety.

3.) Bananas- One of the cheapest fruits you can buy at only $0.79 per lb, bananas are rich in potassium and are much more filing than other water-based fruits. Have one sliced in your morning cereal, smoothie or yogurt. Eat one before hitting the gym for an instant energy booster. Or try slicing one and dipping it in melted chocolate for instant fondue!

4.) Shrimp- One of the cheapest seafoods you can buy, shrimp is so versatile and low in fat. Its a great choice for a protein in your meals and it is so versatile you can add it to Italian pasta dishes, Asian stir-fries, or Mexican tacos. Try seasoning it with spices prior to cooking like oregano or chipotle chilli and the shrimp will add a punch of flavor to your dish.

5.) Eggs- Stay away from the organic, corn-fed or free range chicken and you can pick up a dozen eggs for about $2.00. Eggs last a long time in the fridge so no need to eat them up right away and with a dozen of them, you'll have plenty of egg options! Try hardboiling them for a quick breakfast or combine one egg with 2-3 egg whites and scramble them for a more laid back breakfast. Use the eggs in your sandwich instead of cold cuts (even low-fat cold cuts can still provide a ton of sodium so its good to take a break!) or mix it with mayo and make egg salad. Hardboiled eggs are also great in pasta salads (use a light vingaigrette instead of mayo). Best of all, eating all the protein in eggs will keep you full all day!

Readers, are there any healthy foods you eat that are low cost?

Friday's Food

If the warmer weather is prompting you to go for a picnic, try these smart ideas to stay frugal and fit on your picnic!

Crackers and Cheese- This old staple can be made more healthy by simply opting for light cheese and light crackers. A favorite of FitBritt's is the Laughing Cow Light Cheese. These individual cheese wedges are only 35 calories a wedge and 2 grams of fat. They also have lots of flavors like French Onion, Garlic and Herb, Blue Cheese and more! Visit the Laughing Cow's website for more information (and also some yummy recipes using their cheese). As for crackers, most brands offer a low-fat versions of your old favorites but two great options are Health Valley's Garden Herb crackers and Carr's Table Crackers which come in a variety of flavors and have few calories and are low in fat.

Fruit- This is always a great way to fill up on a picnic. Try seasonal fruit because it will be the cheapest and the best tasting. A few good options are berries such as raspberries, strawberries, blueberries and blackberries, chopped watermelon or pineapple, grapes, sliced apples, pears or peaches. Try combining them for a yummy fruit salad. Another great option is combining sliced strawberries with some fresh mint, a splash of lemon juice and a pinch of sugar for a sweet treat!

Lean Sandwiches- To best satisfy your appetite you should give yourself small portions of a lot of different tastes rather than a large serving of one dish. Making a number of different mini sandwiches for a group is a great way to do this. Try buying a baguette and making small slices or cut sandwich bread into smaller portions and then experiment away! Keep your meats to low-fat (like ham, turkey, chicken) and order low-sodium from the deli if you are watching your sodium intake. Then try interesting spreads like olive tapenade, hummus (try a flavor like roasted red pepper or jalapeno) or mashed avocado. Keep your spreads light, the purpose is to add flavor not calories. Then load on veggies like tomatoes, watercress or arugula or lettuce, sprouts, shredded carrots or cabbage, cucumber or peppers.

Dessert- Yes you can have dessert! A bar of dark chocolate split among friends is a heart healthy option. Or try angel food cake. You can pick up a pre-made cake at a local grocery and just add sliced strawberries and fat free whip cream! Meringue cookies are also a great and healthy dessert.

Fit Tip: Don't forget that a picnic is a great time to get active as well! Bring along a frisbee or a soccer ball or a football to toss around with friends or just take a stroll through your local part looking for a perfect place to park your picnic!

Friday's Food

A great way to get healthy food is to visit a local farmer's market. Farmer's markets offer tons of fresh produce that have sometimes been harvested within the last 24 hours. They also offer other products like dairy, meats and seafoods. Shopping at a farmer's market supports the local community and it can be enjoyable to shop outside. Check your local newspaper or city's website to see if you can find a listing for farmer's markets in your area.

Another good option is to join a CSA, which is a subscription with a local farm to receive a box of fruits and vegetables available from the farm. This is a great way to boost your fruit and vegetable intake. Visit localharvest.org to find out if there is a program in your area.