National Nutrition Month^® is an annual campaign established in 1973 by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

This year’s theme is “Beyond the Table,” which addresses the farm-to-fork aspect of nutrition, from food production and distribution to navigating grocery stores and farmers markets — and even home food safety and storage practices. It also describes the various ways we eat — not only around a dinner table but also on the go, in schools and restaurants, at games and events. This theme also includes sustainability, for instance, decreasing food waste from school and work to home and beyond.

According to the Academy of Nutrition and Dietetics at eatright.org, getting the most nutrition for your food budget starts with a little extra planning before shopping. Some ways to save money on the foods you eat include:

• Cook more, eat out less. Eating out can be expensive. Preparing foods at home not only saves money but can be made healthier too. Find a few simple, healthy recipes your family enjoys and save eating out for special occasions.
• Plan ahead. Deciding on meals and snacks before you shop can save both time and money. Review recipes and make a grocery list of what ingredients are needed, then check to see what foods you already have and make a list for what you still need to buy. Shop with a list to cut down on impulse purchases. To “Create a Grocery Game Plan,” visit MyPlate.gov.
• Decide how much to make or purchase. Making a large batch can save time in the kitchen and you can freeze portions for other meals. Buying in bulk or purchasing extra sale items that you can store until ready to use can save money. Be sure you can use perishables before they spoil to avoid food waste.
• Determine where to shop. Check out ads, and coupons, and compare unit prices to determine where you can get the best buy for your food dollars.
• Shop for foods in season. Fresh fruits and vegetables that are in season are usually easier to get and may be less expensive. Frozen and canned produce are also good options and may be more affordable at certain times of the year. Look for fruit that is canned in 100% juice or water and canned vegetables that are labeled “low in sodium” or “no salt added.”
• Watch portion sizes. Eating too much of even lower-cost foods and beverages can add up to extra dollars and calories. Use smaller plates, bowls, and glasses to help keep portions under control. Fill half your plate with fruits and vegetables and the other half with grains and protein foods such as lean meat, poultry, seafood, or beans. Have fat-free yogurt and fruit for dessert.
•  Focus on nutritious, low-cost foods Certain foods tend to be less expensive than others. Make the most of your food dollars by finding recipes that use the following ingredients: beans, peas, and lentils; sweet or white potatoes; eggs; peanut butter; canned salmon, tuna, or crabmeat; grains such as oats, brown rice, barley, or quinoa; and frozen or canned fruits and vegetables.
• Make your own healthy snacks Convenience costs money. Many snacks, even healthy ones, usually cost more when sold individually. Make your own snacks by purchasing large tubs of low-fat yogurt or cottage cheese and dividing them into smaller containers. For trail mix, combine unsalted nuts, dried fruit, and whole grain pretzels or cereal, and store small portions in airtight containers. Air-popped popcorn and whole fresh fruits in season also tend to cost less compared to pre-packaged items.
• Start a garden or visit a Farmers Market. A garden can be a lot of fun, especially for kids. It’s also an affordable way to eat more fruits and vegetables. Plants can be started from seed or purchased at a low price. Another way to increase your family’s variety of produce is to visit a farmers’ market. Locally grown fruits and vegetables are often available for less money than at the grocery store.
• Make water your preferred beverage. Water from the tap is a low-cost way to stay hydrated. Substituting plain water in place of sweetened beverages not only saves you money but may also help you reduce extra calories from added sugars.

For more information on eating healthy, contact the Arkansas County Cooperative Extension Service at (870) 659-2058 or visit https://www.uaex.uada.edu/life-skills-wellness/food-nutrition/. Visit www.eatright.org for more information on National Nutrition Month.