Everyone says they want to eat better – and while most people know that means more fruits and veggies and less sugary snacks, soda and fatty foods, there’s far more to it.

Eating well involves making smart choices daily. It can be challenging, but the foods you choose can make a difference.

March is the Academy of Nutrition and Dietetics National Nutrition Month – and it’s an excellent time to learn more about ways you can eat healthier and “Go Further with Food.”

One Size Does NOT Fit All

If you’re considering dieting to try and lose weight, understand that no one diet is made for everyone.

You might have to try a few different diets, and choose what works best for you. In general though, there are a few things to remember: Always keep fresh fruits and vegetables on hand, incorporate whole grains into your daily diet, choose foods low in saturated fats, cut back on processed foods, limit excessive sodium and incorporate physical activity into your daily routine.

Veggies taste good

Vegetables are an important part of a healthy diet. But what if you aren’t a fan?

Is there a way to make veggies tastier and ensure you won’t get bored of your fresh, healthy meals?

Yes. To keep vegetables tasty and your diet exciting, always choose a variety of veggies – and prepare them in different ways.

Many different vegetables are great fresh, but they can also be roasted, mashed or steamed. Mixing up the way you prepare your veggies will help keep things interesting.

Other ways you can add some zest to your vegetables (and keep your palate wanting more) include: Using low sodium spices and herbs, such as cracked black pepper, cinnamon or rosemary; adding olive oil and/or shredded parmesan cheese to veggies and sautéing onions and peppers for added savory flavor.

As you begin incorporating different flavors and tastes with your vegetables, you’ll likely find new favorites – and you’ll want to make them again (and again).

Eating Healthy on a Budget

Incorporating healthy foods into your diet doesn’t have to bust the budget. Here are a few tips to save money AND eat healthy:

• Don’t shop on an empty stomach. When we’re hungry, we tend to make poor choices – and overspend.

• Plan out a menu that provides a variety of different meal options. For example, roast with rice and gravy can later be enjoyed as roast beef sandwiches.

• Stick to a shopping list!

• Use or freeze leftovers. Don’t let food go to waste.

• Shop seasonally.

To avoid waste, or food going bad, buy frozen fruit and vegetables.

Low sodium canned vegetables or canned fruit in its own natural juices is another great low-cost option.

Consider planting your own garden – you’ll have a consistent supply of fresh fruits and veggies.

Check the local sales paper and the local farmers market for deals. Stock up on your favorite foods, and freeze them. Choose bean dishes instead of meat. Celebrate Meatless Monday!

Buy store brands, which can be 15-20 percent less expensive than name brands. The quality of the food is usually comparable. Always check the “sell by” and “best used by” dates to avoid waste or spoilage. Take a weekly inventory of what’s in the refrigerator, and use it.

Helping Kids Eat Healthier

Getting children to eat healthier can be a challenge, but persevere. Good eating habits begin at home! Even if you have a fussy eater, there are things you can do to encourage kids to eat healthy food.

Practice what you preach: Your kids will learn by example. If you’re eating healthy foods, they will too.

Encourage your children to try new foods prepared in different ways. Your child might not like fresh carrots – but they might enjoy them cooked with a meal.

Give your kids healthy snack options. Keep fruits and veggies on hand, along with dried fruit, low-fat cheese sticks, granola bars, and yogurt.

Choose whole grain instead of white. Make sandwiches with whole grain breads, or prepare brown rice instead of white rice with meals.

Make mealtimes special

Set routine times for meals, and eat as a family.

Don’t “forbid” certain foods, or use food as a reward. This can increase a child’s desire for those foods.

Limit sugary beverages, which provide empty, non-nutritious calories. Encourage kids to drink water or low-fat milk instead. Infuse water with fruit or vegetables, like cucumbers or strawberries, to promote water intake.

Stay active

Get your kids outside, instead of staying parked in front of the TV or electronics. Set limits on electronics, and don’t let kids eat while they’re watching TV – this encourages mindless eating. Eat with a purpose.

Eating well can be a great experience, filled with culinary adventures.

A healthy, balanced diet is important at any age. By incorporating healthy foods into your diet, you’re changing your eating habits for the better – and giving your body the fuel it needs to keep you moving in the right direction.

Katie Bilello, RD, LDN, is a registered dietitian at Thibodaux Regional Medical Center. She can be reached at 985-493-4765.