Good, cheap food in Davis Square

While freshman are often impressed with the "all-you-can-eat" factor of campus dining, others eagerly explore the many Somerville dining options on their college student's budget. But budgeting isn't only about money; it is also about finding more healthful options, even when grabbing a bite to eat out. Why? Because the average person eats 4.2 meals per week away from home _ that's 218 meals per year. At this rate, it's easy to lose sight of good nutrition, especially when you're on your own. But around town there are many easy, cheap and healthful options that let you eat well and keep the "freshman fifteen" under wraps.



Speaking of wraps, the The Blue Shirt Caf?© in Davis Square is a great, though tiny, place to grab a wrap or gourmet sandwich. Located right on the square, you can pop in for a vegetarian Thai-Seared Tofu gourmet wrap ($5.95) or a meat-lover's Grilled Steak Burrito ($5.75). Or for a quick pick-me-up, order a fruit smoothie _ choices range from fruity flavors to milky milkshakes.

* The Bottom Line: You won't pay more than $6.50 for anything.

* Price Ranges: Breakfasts $0.95-6.50; Gourmet wraps and sandwiches $4.95-5.95; Salads $3.25-5.95; Soups $2.95-3.95; Fruit smoothies $3.50-4.25

* Health Tips: Most foods here are organic with plenty of vegetarian options. You can always leave the cheese off a wrap to cut calories and forgo some saturated fat. Choose wraps over panini or grilled sandwiches to further limit fat. Also, wraps can be served instead as a salad with fresh greens, helping to get those veggies in. FYI, beware of the "boosters" that can be added to the smoothies _ such supplements are unregulated by the Food and Drug Administration (FDA) and may not actually contain what their labels say they do.



Mr. Cr??pe, as you might guess, serves crepes. (Duh.) You're probably thinking "pancakes," and therefore, "breakfast," when you hear the word crepe, but here you can get either savory or sweet crepes any time of day. So, it is possible to make a lunch or dinner meal of cr??pes at this French-inspired locale.

* The Bottom Line: You won't spend more than $7.95 for a savory crepe, $6.90 for a sweet crepe.

* Price Ranges: Build your own cr??pe $4.95 and up; Vegetarian crepes $2.95-$7.50; Meat-filled crepes $5.71-$7.95; Dessert crepes $2.95-$6.90

* Health Tips: The most healthful cr??pes are those packed with a variety of fresh vegetables and lesser amounts of cheese and meat. Cheese can really pack calories and fat, so ask for less cheese. Or skip the dessert crepe if you get the normal amount of cheese in your meal.



* As the name implies, you might fill up at Diesel Caf?© to fuel your body. Stop in for a warm or cold beverage or for salads, soups or sandwiches. Try a simple Hummus Wrap or the "Monkey's Wrench" _ turkey topped with avocado, cheese, sprouts and tomato. This place stays open late and is a great place to bring some light schoolwork. And you might even take a pool-playing break with some friends.

* The Bottom Line: You won't spend more than $5.25 on any item.

* Price Ranges: Build-your-own sandwiches $4.25-$5.25; Salads $3.75-$4.75; Soups $2.95-$3.95; Hot teas (black, green and interesting herbal blends) $1.40 per cup; Coffee drinks $1.00-$3.00

* Health Tips: You can build your own sandwiches and leave off cheese if you want to cut calories and fat. You can also ask for your salad dressing on the side _ and use less. Old standbys include PB & J, like Mom used to make, bagel pizzas and even cereal.



Many students get the majority of those "218 meals a year away from home" at Anna's Taqueria during their time at Tufts. Even though it's early in the semester, surely there will be all-nighters in your future and Anna's will provide a hearty dinner to get you through the night. They're said to have the best burritos in Boston and they may be the best buy of the Square. And while the lines are lengthy during mealtimes, it's worth the wait. But just because it's fast food, you shouldn't assume it can't be part of a healthful diet.

* The Bottom Line: You won't spend more than $4 on any item.

* Price Ranges: Quesadillas and tacos $2.95 and up; Burritos $2.95 and up; Super Burritos $3.40 and up; Standard fillings are extra $0.55 and up

* Health Tips: The chips and salsa, while delicious, probably pack a little more fat than you'd want to add if you're eating at Anna's often. But the burritos with fresh beans, rather than refried beans, are a pretty well-rounded meal. They are completely stuffed with cheese, beans, rice, and then you can add grilled vegetables, chicken, or beef to the made-to-order Mexican meals. You could split half with a friend _ now that's a bargain.



Brown and Brew, although technically on campus at its Boston Avenue location, is a fabulous place to grab some food and a cup of Joe... you'll be glad it's so close when winter hits. The food's not bad either _ I would go there even if I weren't a student. You can choose from a few healthful meal or snack ideas, such as sushi and California rolls, a veggie sandwich, fruit, or Stonyfield Farm yogurt.

* The Bottom Line: They take meal cards _ Mom and Dad are paying. But if they aren't, you won't pay more than about $7.25 for anything.

* Price Range: Sushi $3.70-$7.25; Sandwiches $4.60 and up; Coffee and tea $1.25 and up

* Health Tips: When ordering your favorite espresso drinks or chai tea, ask for skim milk to save calories and fat _ depending on the size, you can save at least 100 calories. Of course there are treats such as Denise's Ice Cream, scones, muffins, and cookies, but don't make a meal of those treats. Try the veggie sandwich to get in some fiber and keep the fat at bay. Or sushi can make a great balanced meal.

So, there you have it _ the "low down" on a few of the highest quality food establishments with the lowest prices around Tufts. Bon Appetit!

Do you have a nutrition-related question for a Registered Dietitian? Send your question to tuftsnutritionmatters@yahoo.com