Sally Squires

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The Lean Plate Club
With Sally Squires
Washington Post Staff Writer
Tuesday, June 11, 2002; 1 p.m. EDT

Welcome to The Lean Plate Club, hosted by Washington Post health and nutrition writer Sally Squires. On Tuesdays at 1 p.m. ET, Sally leads a discussion for people who want to eat healthier, move around more and otherwise get better but not bigger. We're not about fad diets or crash weight-loss plans; we're about eating wisely and living healthy for the long haul.

We want to hear from you -- your tips, strategies, meal plans, successes, warnings, setbacks and more. Of course Sally will be happy to answer questions, and turn others over to the Club. None of this, of course, is a substitute for medical advice.

Health section editor Craig Stoltz will join Sally sometimes. Stoltz has none of Sally's impressive credentials but labors under a decade-long medical directive to control his weight and eat wisely, takes a statin to lower his blood cholesterol and keeps track of everything he eats on a Palm handheld computer, a fact most of his acquaintances no longer find interesting.

Want to get the upcoming Lean Plate Club E-newsletter? Send your E-mail address with "LPC" in the subject line to squiress@washpost.com to be added to the list.

A transcript follows.

Editor's Note: Washingtonpost.com moderators retain editorial control over Live Online discussions and choose the most relevant questions for guests and hosts; guests and hosts can decline to answer questions.

Sally Squires: Welcome everybody to the Lean Plate Club. The question of the day: Can you eat healthfully on a budget? Give us some great tips for doing this and one of the following could be yours:

The freebies this week are:

The Smart Weigh: The Simple, New 5-Point Plan for Losing Weight Forever--Without Losing Your Soul by Pamela M. Smith, (Lifeline Press; $21.95)

Picture Perfect: Weight Loss 30-Day Plan by Dr. Howard M. Shapiro (Rodale; $29.95)

Strength Basics: Your Guide to Resistance Training and Optimal Performance by Brian B. Cook and Gordon W. Stewart (Human Kinetics; $14.95)

Turn Off the Hunger Switch: Reset Your Brain to Change Your Weight by Paul Rivas, M. D. (Prentice Hall; $24).

As usual, our offering does not endorse any particular diet or exercise program.

And if you want to subscribe to the upcoming Lean Plate Club weekly and yes, free electronic newsletter, send an e-mail message to leanplateclub@washpost.com and please put subscribe in the subject line. (And we expect to be up and running by mid-June.) Now, on to the chat!

Bethesda, Md.: Hi Sally,

I'm so glad you mentioned some of my favorite (low cost) foods in your column today! My regular breakfast is frozen mixed berries, sliced banana and plain yogurt. The fruit provides sweetness and fiber and the yogurt lets me get some protein in the morning, and this combo doesn't have all the extra sugar and/or aspartame that you get with a lot of yogurt. Now that summer fruits are getting a little cheaper I'll substitute them as well. I love starting my day with this combo!

Sally Squires: Good for you Bethesda. Sounds like a great breakfast, and yes, there are going to be so much wonderful produce around for the next couple of months. It will be hard to choose.

Gaithersburg, Md.: I love pretzels. I mean I eat a lot of them. I eat a balanced, low fat diet, but a lot of pretzels. The bag says that there are 110 calories in a serving and 12 servings in a bag and I'll eat a bag in two days. Tell me about what this is likely doing to me.

Thanks!

Sally Squires: Nothing Gaithersburg. Pretzels are a great snack. Of course, they need to be figured into your daily intake, which means no eating the whole 12 serving bag at one sitting.

Houston, Md.: Hello Sally:
How can one find out the quailty of vitamin brands? How does the consumer know they are getting a good product that is what it says it is? Thanks.

Sally Squires: This can be tough, Houston. Start with a well-known vitamin brand. The big guys have a lot to lose if their labels don't match the product. Second, you might check out Center for Science in the Public Interest, www.cpsinet.org, a consumer group which has evaluated multivitamins. Also check out consumerlab.com and there's a newsletter, Dietary Supplements worth looking at. All can be helpful.

Kingstowne, Va.: Sally, I enjoyed your piece this morning about the price of eating healthfully. But I wish you had addressed the issue of why soy-based faux meats (soy salami, phony bologna, tofu pups, etc.) often cost more than their meat-based counterparts. It would seem to me that it's cheaper to raise, process and slaughter soybeans to make fake deli sandwich meat than it is to raise, process and slaughter cows, chickens and turkeys to make regular sandwich meat. Did you do any research into this? Why are the soy products often more costly than animal products? Thanks.

Sally Squires: This is an excellent point, Kingstowne. Boca burgers are not very expensive (about 4 for $3.50). But you're right, some of this vegetable stuff can be quite pricey. I don't know the answer, but I will find out because you've intrigued me too.

Cheap Chicken Girl: I have found that one of the most economical foods is a large, whole roasting chicken. This also works with a small turkey. A simple way to fix it is to rub salt and pepper on the outside. Pierce holes in two lemons, stick them in the cavity and then roast. The meat is delicious by itself, and has a great lemony flavor. You can then make chicken sandwiches, chicken salad (with low-fat mayonnaise), chicken tetrazzini, (with non fat yogurt instead of sour cream), chicken curry and all kinds of other chicken casseroles. Also boil up the carcass and make chicken soup (with rice or pasta). Even my finicky kids go for it. We have gotten as much as six meals out of one chicken.

Sally Squires: Yes, indeed. We can all take lessons from the way folks cooked a few decades ago. There is no question that making it from scratch really saves money. And as you so aptly demontrate, you don't have to bake bread from scratch to see some real cost savings and stretch those food dollars.

Gaithersburg, Md.: Dear Sally:
Thanks for a timely article -- just what I needed. I have to shop for a family of six -- three adults and three kids has anyone any suggestions on was to buget at the supermarket and which ones in this area are really the cheapest. I try to buy items especailly Salmon, Fruits and veggies chicken when they go on sale and for other household items use coupons whenthey go on sale but it still addes up. Keep the LPC going it is wonderful have lost 21lb to date.Thanks to you.

Sally Squires: Great going on those two pounds, Gaithersburg. And sounds like you have quite a full household. It was a real eye opener to go to different stores and see the same products for sometimes twice the price. Of course, you can also drive yourself crazy going to multiple stores and use up a lot of valuable time too.

Monthly visits to Costco or Sam's Club could save you a lot, if you're not already doing that, although I've also noticed that Safeway and Giant are matching the bulk buying. I find some great buys at Trader Joe's and don't overlook food coops and farmer's markets where you can get some great deals.

Washington, D.C.: So I am trying to experiment with frozen fruit. How do folks eat it? Do I just set it out on the counter until it thaws? Thanks!

Sally Squires: Many of us eat it just slightly thawed (otherwise you could get one of those brief "cold" headaches. My personal favorites: frozen cherries, blueberries and peaches. Eat them with a dollop of yogurt on top or plain and a graham cracker and you might actually think that you're having a very cold pie. Other suggestions out there?

Erie, Pa.: Hey sally, this is the best column ever! it's really helped me a lot!

About pinching pennies and still eating healthy, I developed this system in college when I was on a really tight budget. I would make a budget every month, taking out necessary amounts for rent, books, school expenses, etc. The next big chunk was obviously food. I would then budget that money to see what food I would by. Depending on the season, these would vary. For example, fresh fruit and vegetables are a lot more abundant and cheaper in the spring and summer, so I would be able to buy a lot of those and save some much needed cash. In the winter, I would stock up on canned soups, fish, and beans to make hearty and healthy meals throughout the week. This monthly budgeting was a great way to shop, and surprisingly there was money left over for goodies, such as a manicure or a massage.

Sally Squires: Great going, Erie. Thanks for posting!

Washington, D.C.: Here's a tip for keeping lettuce fresh all week: store it in the salad spinner. Put a tiny bit of water in the bottom and you're set. The (cleaned and cut) lettuce will last all week and sometimes longer. The bit of water helps keep it perky. Much cheaper than buying the salad in a bag.

Sally Squires: Thanks DC and I'd add an alternative--something my dear mother-in-law taught me--which is to wrap the lettuce--or arugula or whatever, in paper towels and place in a plastic bag. Re-wrap after use. I've found it also extends the shelf life.

Bowie, Md.: One of my favorite topics!

Favorite ways to save money and eat healthfully:

1. Buy chicken when it is on sale, separate the breasts into dinner servings and freeze;
2. Trader Joes; and
3. Most importantly, GROW YOUR OWN VEGETABLES and HERBS in the summer. Even if your do not have a yard, many plants will grow in containers. Example, peppers are $3-$4 per lb., but one plant costs a dollar and yeilds pounds of peppers! Plus, nothing tastes as good as a vegetable right from the plant! YUM!

Thanks

Sally Squires: Thanks Bowie for mentioning the garden and especially the home containers. Something that we all overlook and it's easy and inexpensive to do. Plus, you get such fresh veggies.

Maryland: Sally, you pointed out the difference in unit price (or cost per serving) for larger "family" sizes vs. smaller "individual" sizes. It seems cheaper to buy the larger. I used to do that and think I got a deal. The problem is that my family was -- one almost-vegetarian, one definetly-not-a-vegetarian, and one complete herbivore (a rabbit). Our tastes were so different that we would never eat our way through an "economy" size before it rotted, went stale, expired, or grew mold. It is actually cheaper to buy the smaller sizes and use them than to buy the larger sizes and throw it out. No one wants to eat wizened carrots, even a bunny.

Sally Squires: Good point, Maryland. When I first started shopping at Costco, I had a similar learning curve, although pasta, rice, oils, canned goods, etc. will last a long time. But, yes, we did get some pretty stale crackers and cereal that had to be tossed. That's certainly not a savings.

Costs of Eating Well: I read your column and was stumped by an obvious omission: Shopping on sale. I live just south of D.C. after years in D.C. (and frequently travel north), and food prices in the two places are comparable. I would never pay $6/pound for boneless chicken breasts -- I buy them on sale for $2. Same goes for produce. There's usually something on sale, especially this time of year. Eating seasonally saves a lot of money.

Sally Squires: Absolutely sales are a must. Since they vary so much from store to store--and since you never know exactly what will be on sale--we figured we'd sidestep that one and go with the less expensive products that are pretty much available year-round.

Boston, Mass.: Help: I usually do a fairly vigorous cardio workout in the a.m. (5 miles powerwalking or a mix of biking and rowing) and can control my eating all day, but between dinner and bedtime I am often starving and can't keep myself in check. For breakfast I usually eat a large bowl of bran cereal and a banana. Lunch is yogurt and an orange. Two and 4 p.m. snack is apple (or other fruit) and carrots. Somewhere in there I eat something salty (crackers or pretzles). I eat dinner at 7 p.m.-- usually veggies, beans and a grain (rice or pasta). Around 8:15 it all falls apart and I snack on whatever is in the house (pita and hummus, raisens, fudgsicles, granola bars, crackers). Am I doing something wrong with my eating during the day? I know if I could just cut out that extra 300-500 calories I consume every night after dinner, I could drop 5 or 10 pounds of fat in a few months.

Sally Squires: Whoa, Boston. Sounds like you may not be eating enough. I know that sounds odd, particularly since you're trying to trim five more pounds, but you're getting good exercise and from a really quick estimate, it just doesn't sound like enough. That's probably why you find yourself starving--which likely means that you could also over-eat.

Step 1: measure and record everything that passes your lips for the next three days. To help you add calories, check out the Healthy Eating Index at www.usda.gov (It will even tell you how many servings of different food groups you're getting and whether you're eating according to the recommended guidelines.)

Step 2: Try boosting calories so that you eat about 400 to 500 per meal at three meals. Then give yourself a mid-morning and mid-afternoon snack of about 100 calories (a piece of fruit or a glass of skim milk.) (Aim for somewhere between, 1,600 to 2,000 daily.)

See what this does to your energy, hunger and finally to the scale. My guess is that you'll see some improvements. Let us know how you do.

Washington, D.C.: Sally...

Any ideas how to make sweet potato "fries" in the oven? I know sweet potatoes are supposed to be great for women, and I love them with some low-fat sour cream and a mango chutney, but don't know how to make them at home. Thoughts?

Sally Squires: Yes indeed. I've done this myself. Peel the sweet potatoes, slice any way you like. Place in non stick pan and bake at about 350 degrees for about 20 minutes, turning as needed. You might also sprinkle with cinnamon or spray lightly with olive oil and salt or not as your taste prefers. Sally Schneider's A New Way to Cook also has some good recipes for making baked fries of various kinds. It's worth checking out and as I recall, she bakes at a lower temperature for more time.

Arlington, Va.: I'd love one of those freebies.

My tip is to take time to sit down and plan out your meals for a few days before you go grocery shopping. It takes a little bit of time, but my husband and I find we eat healthier, waste less, and save money and time at the store when there's a specific list to follow. Plus, we often plan for leftovers, which prevents us from spending on additional lunch items.

Sally Squires: Great idea, Arlington. Thanks.

Baltimore, Md.: The greatest thing about eating healthily and cheaply is that whatever is cheapest in the produce section of your grocery store is also likely to taste the best! When fruits and veggies are in season, their prices go down AND they taste better.
I'm always baffled when people say that fresh produce is too expensive, though. It's so much cheaper than convenience foods! You can get five pounds of potatoes for what one bag of frozen french fries costs. It's even cheaper if you go to your local farmers' market. I'd say the farmers' market is definitely the tastiest way to save money on food.

Sally Squires: Well said, Baltimore. Thanks.

Somewhere, USA: Sally, I think that the "veggie" stuff such as boca burgers are expensive because the market is so small. As more people look for healthy alternatives, I suspect the price will drop.

Sally Squires: Could be. There's also a fair amount of flavoring to make those things taste so much like beef. And the packaging must be fairly expensive, although I have found veggie burgers at Costco.

Arlington, Va.: As far as saving money, my husband and I joke that we let the CEO of Giant decide what we should eat each week. On Saturday when the ads arrive, I cut out the coupons and make a grocery list using the ad as a guide. This method even helps diversify our diet and keep us from getting sick of certain foods.

Sally Squires: Now there's a plan!

For Cheap Chicken Girl:: Here's a Chicken recipe for you (note you can roast the garlic ahead if you don't want a really strong garlic flavor).

PSYCHO CHICKEN

Whole chicken (a small one -- like 3-4 pounds)
Approx 1 1/2 teaspoon dried thyme
Approx 1 tablespoon garlic, pressed
Approx 1 tablespoon cider or malt vinegar
Dry white wine (sauvignon blanc works well)
Salt
Freshly ground pepper
Preheat oven to 325 degrees. Clean chicken and remove giblets. Hack/slash chicken all over, thru skin and meat, with the tip of a sharp chef's knife to make gashes. (Invariably I find the music to the shower scene in Psycho running through my mind, thus the name, Psycho Chicken -- and lest you think I am thoroughly deranged, this manner of slash and season is actually very common in Cuban cooking.)
In a small bowl, mix together thyme, garlic, salt, pepper and vinegar, and slather liberally on chicken, taking care that mixture gets into slits in the meat. Place chicken on rack in roasting pan (if you don't have a rack, no biggie-- throw the thing directly into the pan) and roast about 1 1/2 hours(about 20-22 minutes pound) until golden and fragrant, basting every twenty or thirty minutes with a splash of wine and any juices in the pan. Your house will smell wonderful.
Now this is the crucial part, which will make or break the entire dish: If this is cooked properly, your chicken should be running with wonderful juices as you carve. Dredge each slice of carved meat in those juices before placing on platter -- the juices are loaded with garlic and herb flavor.
From Gail Cooking Light

Sally Squires: Thanks. Despite the name, this sounds really good. I also love to make a Cooking Light recipe that takes whole chicken and you put chili and other spices under the skin, then cook at a really high temperature--400 degrees--which can make for a smokey kitchen. Coarse, kosher salt goes in the bottom of the pan to help sop up the juices. It's quite good.

Scott Circle, Washington, D.C.: Finally, a question I can answer! C'mon, freebies!

I work for a nonprofit, which does not make for a plump wallet on grocery day. Also, I live a few blocks from Fresh Fields, which has become my main grocery store -- that intimidated me when I moved into my apartment, because I saw it as a glossy but expensive store. But here are some tips:

1. Buy store brands of essentials -- Jarred pasta sauces, yogurts, soups, etc, really don't taste that different from brand to brand, unless you're buying high end.
2. Generally I stock up on store-brand whole wheat pasta, jarred red sauce, bulk dried fruits and nuts, yogurt and low-fat cheeses, and "generic" soy milks -- none more expensive than at Shoppers or other discount grocery stores.
3. Another cheap way to make a meal is to buy big bags of pre-mixed salad (I know it's lame, but I am short on time as well as money), a few yummy fresh veggies, and dress it up with sunflower seeds or other nuts. Cheap enough that you can splurge on a good low fat salad dressing. I love Newman's Lite Italian.
4. Bananas -- ridiculously cheap and filling.
5. Buying in season is key. Strawberries, peaches and baby greens right now. This is hard for me because I could eat delicacies like artichokes and asparagus 365 days a year, but buying in season is much cheaper and also good for the environment -- produce doesn't have to be shipped from far overseas to satisfy our cravings.
6. And finally, the mighty egg. Soooooo cheap, has protein and is filling. I heartily endorse eggs-on-toast as a cheap and easy meal.

Sally Squires: Way to go Scott Circle. Fresh Fields intimidated me at first too but like you, I've found that you can find good bargains there.

20001: Just a thought -- it looks like Boston could use some more protein in her diet as well. I find that a veggie burger or some tuna can really take the edge off hunger when some higher carb choices don't always accomplish the same thing.

Sally Squires: Thanks, 2001. I agree. And Boston may have fallen in the trap of eating so few calories (based on activity) that the body actually thinks it's starving. I suspect that a better balance and more food will help. Hope we'll hear an update.

20003: Pedometer question -- I started wearing one a few weeks ago, but lately it only seems to work sporadically. Somedays it is counting all my steps and somedays not. Seems to depend on the pants/skirt I'm wearing -- but there's not much I can do about that! Seems to work with my lower-waisted (closer to the hip) outfits. Is it broken or am I not wearing it right? (I always wear it clipped on my waistband, level, above the knee.)

Sally Squires: Hmm. This doesn't sound very good. They're certainly not perfect, but there should not be this much variation. Don't laugh at this, but can you try putting it on your underwear so that it is consistent from day to day. (Yes, people really do this.) If you don't want to try that, I'd contact the manufacturer for advice.

Washington, D.C.: Does eating bananas cause weight gain?

Sally Squires: Not by themselves. But...if you eat those bananas with too many other calories and don't get enough exercise, that indeed can increase weight.

Washington, D.C.: RE: Why soy foods are more expensive --

Read the ingredients of pre-packaged hot dogs, sausage, and bologna and you'll see why these items are cheaper than their soy equivalents.
Many of these products are made with the leftover parts of the cow and pig -- the parts you won't see in the meat section of the supermarket.
It's poor quality muscle meat, some organ meats, bone bits (no kidding! look for "mechanically separated meat"), and lots of fat.

That stuff is scary, once you know what's in it!

Sally Squires: Sounds really inviting doesn't it? Another reason why Joby Warrick's fine series on slaughterhouses has changed some eating patterns.

Somewhere, USA: My hubby and I have saved quite a bit of money since we started to eat healthier. The reason, of course, being that pre-processed food is more expensive than make-your-own. The processing costs something. And it's not as good for you! Bulk foods also help, so long as they'll keep for a bit. We recently discovered that oranges at Costco are the same price for an entire crate as buying 5-6 in the grocery store. We've eaten an orange a day for the past two weeks and never felt better!

Sally Squires: Cha Ching! There you go. Healthier, tasty and less expensive. A winner all around. Thanks.

E-Guy: Hi Sally. Here’s my recipe for a faux baked potato: Split a large Idaho tater in half widthwise, and cut off the tip of each half’s narrow end. Then, nuke the halves for about eight minutes turning them every two minutes so that all sides get blasted. When done, cut the potato up liked a baked spud, drizzle olive oil or tomato sauce over it, spoon some cooked black beans or lentils on top, add salt and spices to taste, nuke it for another thirty seconds to heat the additions and voila A cheap, quick, low-fat, no-meat-but-complete-protein meal, perfect for budget-conscious singles!

Sally Squires: Hey E-Guy. Thanks. And a good way to get a great mixed meal of vegetables, protein and that lycopene rich tomato sauce.

Takoma Park, Md.: As a GS-4 payroll clerk in Boston, I had to learn to eat on a budget. This is what I did:
1. I made my own granola -- with bulk oats, raisins, flakes, and nuts from the health food store.
2. I scoured the local supermarket for sales, buying foods I wouldn't usually try. One memorable event was 10 turkey drumsticks for 39 cents a pound. I poached them and ate them for lunch for a week.
3. Reconstituted nonfat dry milk (OK, that was the first to go when my income increased).
4. I ate hardly any meat. I got my protein from milk, cottage cheese, and yogurt.
5. I looked for nutrient dense low cast foods, like store-brand whole wheat bread.
6. I ate out, but took home leftovers for another meal the next day.
7. I read NUTRITION LABELS to avoid spending money on empty calories.

I'm not a GS-4 anymore, but I still try to save money when grocery shopping.

Sally Squires: Great ideas, Takoma that can serve us all well, whether we're GS-4's or even SES (senior executive service for those outside the beltway.)

Concern for Boston, Mass.: This is a VERY skimpy diet. I should know, my diet was like that once and then they called me "anorexic." Thousands of dollars of doctors' bills later, I don't eat like that any more. My advice for Boston is to be evaluated by a nutritionist. You have no idea the harm you can be doing to your body by eating so little.

Sally Squires: Yes. That would also be a good strategy, although I bet that if Boston sees what is being consumed on the Healthy Eating Index--which is worth checking out by the way folks--he or she will start eating more.

Re: Fresh Fields: If you buy non-perishables in large amounts, they will give you a 5 percent discount. Just call them in advance to arrange it.

Sally Squires: What a great tip. Didn't know that. Thanks!

College Park, Md.: Pinching pennies while maintaining a healthy diet. This is too long so edit as needed.

First, find a large ethnic grocery store. Asian Market in Langely Park features a host of items including Tofu in various forms for a fraction of the cost at organic markets; noodles in every shape and size, including fresh Udon and low mein; tortillas in bulk, dried mushrooms and many different kinds of dried and canned beans. Further, you can find different kinds of produce such as sprouts and varieties of pak choi and broccoli I can’t pronounce—all at reasonable prices.

Secondly, make your own yogurt. Yogurt makers can be found under $20.

Third, I find the Wholey brand of frozen fish to be a decent alternative to fresh and expensive—not all, Whiting is OK but Cod is chewy.

Lastly, you may have to delete this but My Organic Market in College Park has very reasonable prices for most things; some non-meat substitutes cheaper than grocery stores.

Sally Squires: Great ideas! Thanks, College Park.

Basic Living: Hi Sally. I love these chats. I am definitely on a budget and live here in D.C. I have started making a "game" of grocery shopping. At the beginning of the week, I load up on basics: deli turkey, cheese, chicken breasts, beans (usually black beans or whatever is on sale), frozen veggies, oatmeal, yogurt, whole wheat tortillas, etc. etc. I try to get what is on sale or buy store brands. I then use those basics (that list is by no means exhaustive) to create meals throughout the week. However, I supplement daily with fresh produce that I pick up on the way home from work, as that is relatively cheap and goes bad fairly quickly. My game is to see how creative I can be with meals using my "basics," and then the following week I might "tweak" or alter my grocery store buys. This way I do not waste money picking up random items at the store on a whim! I would recommend this to your readers. Having basic items on hand, and supplementing with fresher items is an easy way to keep cost down. Also- don't forget about coupons! Of course you only save money on items that you REALLY need, but they are also good ways to experiment with newer food items as well for a fun change! Thanks Sally.

Sally Squires: Thanks, Basic. What a great plan. I'm with you, I also shop several times a week for fresher stuff, athough sometimes it can feel like perpetual shopping too!

Washington, D.C.: Your column today was incredibly helpful and inspires me to take a second look at things when I go to the store. I especially encourage people to purchase bigger containers of yogurt and other products, not just for the financial savings you mention but for environmental reasons as well. Those tiny yogurt containers are such a waste of plastic.

Sally Squires: Yes, indeed. And if you really want to save plastic, take a look at the LPC member who suggested making yogurt. I've got one of those very devices and it is great, although I probably haven't used it since my college days.

20001: This is more about taste than saving money but it is a savings just the same! Instead of buying pasta sauce in a jar, make your own -- it couldn't be easier and it is delicious. Take a 14.5oz can of crushed tomatoes (or any tomatoes, for that matter) and put them in a sauce pan with a touch of olive oil and a teaspoon of salt. Simmer for a while (30 minutes or so) occassionally stirring. I know it sounds simple, but it really is the best sauce around -- cook it a bit longer and it makes fabulous pizza sauce. It's cheaper than jarred sauce and you get all the benefits of cooked tomatoes as well!

Sally Squires: Great idea 2001. Thanks!

Minneapolis, Minn.: Hi there! I just wanted to thank Sally and the other LPCers who recommended the "skinny cow" frozen fudge bars a couple of weeks ago. I recently found them at the supermarket here, and wow! I can't believe they only have 60 calories. Just another excellent tip we've picked up from the Lean Plate Club -- thanks, all!

Sally Squires: Hey Minneapolis: Did they ship all of them there? My grocery store has been out of them since I wrote that!

Hyattsville, Md.: Sally: Your article reinforced for me that takes a bit of shopping around to find the best buys on what's good for you. It doesn't have to cost more except sometimes convenience does cost (bags of pre-washed/cut lettuce, baby carrots). Where possible I buy things from the bulk food sections of stores. These items are sometimes much cheaper than their pre-packaged equivalents and you can buy just what you need without large quantities spoiling before you can use them. One thing I haven't found a bargain for is whole grain pastas (dried not fresh), such as whole grain spaghetti, rotini, macaroni, etc. It seems they are always at least twice as much as their "non-whole grain" equivalents. And, I never see it on sale. Do you think this is due to low demand until others join the whole grain train?

Sally Squires: Try Trader Joe's, I believe that I have seen them there, and I'll bet that food co-ops have these. Of course, you have to join--and work--at the co-op. Anybody know of one that offers whole wheat pasta?

Woodley Park, Washington, D.C.: For eating cheaply, I have two words: DUMPSTER DIVING!
Not kidding -- check out the recent article about the practice on Salon.com.

washingtonpost.com: ick.

Sally Squires: Sorry Woodley, that goes too far for me.

Boston, Mass.: Hi Sally! A newcomer to LPC -- just in time as I refocus on eating right and getting enough exercise. Thanks for these chats, they're great inspiration!

My budget tip is to buy the snacks I like in large sizes, then portion them out to take with me to work or wherever. For salty snacks, I pour them out of the bag into half-cup Tupperware containers. For when I need chocolate, I buy bags of miniature-sized stuff and stick one in my lunch. I have also been known to cut up chocolate bars into bite-sized portions and make one last for a week! Usually one mouthful is enough to satisfy my craving, though I may need to hide the rest.

I also have a question about water: does what you drink during your workout count toward your daily intake? I normally forget to calculate it in, assuming I just sweated it right back out again!

Sally Squires: Welcome, Boston! I'm glad you found us. Thanks for the tip, and as for that water, yes indeed, what you drink during a workout certainly does count towards the total. Obviously, during really hot days like we're having today in DC, you'll want to boost intake even more.

Dupont Circle, Washington, D.C.: My favorite budget healthy stuff: