Free · Virtual · Miami-Dade

Healthier Together

A free, student-led program to educate Miami-Dade residents on nutrition and exercise — offered in English and Spanish.

Join a Cohort Learn More
2020
Founded
3×
Cohorts per year
6
Week program
100%
Free
Healthier Together Logo

"Every new day is another chance to change your life."

About Us

A Program Built Around You

Free, accessible health education for every Miami-Dade resident.

Healthier Together is a free, group-based educational program run by first-year medical students at the University of Miami Miller School of Medicine. Founded in 2020, our mission is to address the disproportionate burden of obesity and chronic disease affecting low-income adults in Miami-Dade County.

Our curriculum was adapted from the National Diabetes Prevention Program and developed in collaboration with Jackson Health System's registered dieticians. All sessions are held virtually via Zoom — removing barriers like transportation, childcare, and weather — and are offered in both English and Spanish.

3
Cohorts per year
(Fall, Spring, Summer)
EN/ES
Bilingual program
1 yr
Follow-up support
The Process

How It Works

From referral to alumni — we support you every step of the way.

1

Community Referral

Participants are referred by community partners such as CHAT at FDOH, Urban Health Project, DOCS Health Fairs, and local clinics.

2

1:1 Lifestyle Coaching

Each participant is paired with a first-year medical student Lifestyle Coach for individual check-ins before, during, and after the program.

3

6-Week Workshop

Weekly group sessions via Zoom cover nutrition, exercise, sleep, stress, and smart shopping — with handouts and homework to reinforce learning.

4

Alumni Network

Graduates join our alumni network, receive monthly check-in calls for one full year, and are invited to future events and health fairs.

Benefits

What You'll Receive

Every participant gets the tools and support needed to make real, lasting changes.

🩺

Free Blood Pressure Cuff

Each participant receives a free blood pressure cuff to monitor their health at home throughout the program.

📋

Educational Handouts

Evidence-based handouts on nutrition, exercise, and healthy habits — yours to keep and reference at any time.

📞

1-Year Follow-up Calls

Your Lifestyle Coach checks in with you monthly for a full year after completing the program to help keep you on track.

🎁

Completion Gifts

Attendance-based gifts are awarded throughout the program as a thank-you for your dedication.

🤝

1:1 Coaching

Personal, one-on-one sessions with your M1 Lifestyle Coach for customized guidance and accountability.

🌟

Alumni Community

Stay connected through our alumni network and get invited to future health events and workshops.

Curriculum

Our 6-Week Program

Each weekly session builds on the last — covering the fundamentals of healthy living in a supportive group setting.

1

Nutrient Narrative

▼

Learn to read nutrition labels, understand macronutrients and micronutrients, and discover how dietary fiber and iron support your body.

  • Reading Nutrition Facts Labels
  • Dietary Fiber & Iron
  • Portion Control Basics
  • Food Diary Homework
2

Portion Distortion & Move Those Muscles

▼

Understand how portion sizes affect your health, learn practical strategies to eat the right amounts, and get started with safe, accessible exercise routines.

  • Tips for Portion Control
  • Recommended Dietary Intake
  • At-Home Workout Suggestions
  • Fitness Goal Worksheet
3

Sodium Swap

▼

Discover how much sodium is hiding in everyday foods, why it matters for blood pressure and heart health, and how herbs and spices can make your meals flavorful without the salt.

  • Sodium on the Nutrition Label
  • Types of Salt
  • Ways to Cut Down on Salt
  • Herbs & Spices Instead of Salt
4

Sugar & Beverages

▼

Uncover the hidden sugars in drinks and packaged foods, learn what added sugar does to your body, and explore healthier hydration habits — including the facts on alcohol.

  • Added Sugar on the Nutrition Label
  • Sugar Facts & Statistics
  • Healthy Hydration & Water Benefits
  • Beverages & Alcohol Handout
5

Savvy Shopping & Snacking

▼

Learn to navigate the grocery store with confidence: plan your meals, build a smart shopping list, understand food label claims, and make the most of seasonal produce.

  • Grocery List Planning
  • Seasonal Produce Guide
  • Food Label Meanings
  • Meal Planning with MyPlate
6

Stress, Sleep & Mental Health

▼

Explore the powerful connection between mental wellbeing, sleep, and physical health — and learn practical strategies for managing stress and building a healthier mindset.

  • Stress & Weight Connection
  • CDC Sleep Facts
  • Mindful Eating
  • Mental Health Resources
Testimonials

What Our Participants Say

Real words from real people whose lives have been changed by this program.

"

The main reason I signed up for this was to learn about nutrition and I did. You guys gave me insight about things I wasn't even thinking about. It's useful on a daily basis — we eat every day.

La razón principal por la que me inscribí fue para aprender sobre nutrición, y lo logré. Me dieron información sobre cosas en las que ni siquiera estaba pensando. Es útil todos los días — comemos todos los días.

English
"

I learned so much and will be much more mindful with sugar intake in my drinks and food.

Aprendí muchísimo y voy a tener mucho más cuidado con el azúcar en mis bebidas y comidas.

English
"

Para tener esta información provocará cambios en su vida.

Having this information will trigger changes in your life.

Español
"

Las conversaciones grupales me son gratas ya que hay intercambio de ideas y se aprende de otros.

The group conversations were pleasant — there was an exchange of ideas and I learned from others.

Español
Resources

Health Resources

Curated tools and information to support your journey beyond our weekly sessions.

🥦

MyPlate.gov

The USDA's guide to balanced eating and healthy portions, with recipes and meal planning tools.
🏷️

FDA Nutrition Labels

Official guidance on reading and understanding the Nutrition Facts label on packaged foods.
🩸

NIH Iron Fact Sheet

Science-backed information on dietary iron — why it matters and which foods provide it.
🚶

CDC Physical Activity Guidelines

Evidence-based recommendations for adults, older adults, and people with chronic conditions.
🦴

Arthritis-Friendly Programs

CDC-approved low-impact activity programs designed specifically for older adults and those with joint conditions.
🏠

At-Home Workouts

No equipment needed. Simple routines you can do safely in your home at your own pace.
🌙

Sleep & Health

Learn how sleep quality directly affects weight, mood, and chronic disease risk — and how to improve it.
🍽️

Mindful Eating

Practical strategies to slow down, enjoy your food, and recognize hunger and fullness cues.
💚

Mental Health Resources

Local and national support resources for stress, anxiety, and general mental wellbeing.
🚶

The Benefits of Walking

Mayo Clinic on how a daily brisk walk supports your weight, heart, blood pressure, mood, and sleep.
🍬

Ultra-Processed Foods & Diabetes Risk

Replacing some ultra-processed foods in your diet may significantly lower your Type 2 Diabetes risk.
🍷

Alcohol & Cancer Risk

What experts say about how much alcohol increases cancer risk — and what "too much" really means.
🏃

Short Bursts of Activity

Research from the University of Sydney links brief daily activity to reduced cancer risk.
Miami-Dade

Local Resources

Free and low-cost resources available right here in our community — food, healthcare, and prescriptions.

🥗 Food Access

🏥 Health Programs

💊 Affordable Prescriptions

Enroll Today

Ready to Get Started?

Healthier Together is completely free and open to all Miami-Dade residents. We run three cohorts per year — fall, spring, and summer — all via Zoom in English and Spanish. Reach out to your community health provider or contact us directly to learn about the next available cohort.

🍂 Fall Cohort
🌸 Spring Cohort
☀️ Summer Cohort
Interested in joining? Contact us at healthiertogether.med@gmail.com