4 Easy Activities for Nutrition Month

Written By Judy Doherty, MPS, PCII

1. The Power Plate Challenge

Focus: Build a Heart-Healthy Plate

Objective: Teach participants how to build a plate that supports heart health using the updated dietary guidance.

Activity:

  • Provide paper plates or printable templates.

  • Participants “fill” their plate by drawing or using food cut-outs.

  • Requirements:

    • Half the plate fruits and/or vegetables

    • One serving of whole grains

    • One serving of lean protein (beans, fish, poultry, tofu)

    • One serving of dairy or calcium-rich milk/yogurt

    • Keep saturated fat under 10% of total calories

    • No ultra-processed foods

    • Make it about your favorite foods

Heart-Healthy Lesson Tie-In

  • Saturated fat: limit to 10% of calories

  • Sodium: keep under 2,300 mg/day

  • Added sugars: limit to 10% of calories

  • Emphasize potassium-rich produce and fiber from whole grains

Power Message: “Half your plate plants = Power for your heart.”

2. Sodium Swap Lab

Focus: The Power of Smart Swaps

Objective: Demonstrate how small swaps dramatically reduce sodium and protect heart health.

Activity:

  • Present two versions of common foods:

    • Canned soup vs. homemade soup

    • Processed deli sandwich vs. whole-food version

    • Frozen meal vs. meal built from scratch

  • Have participants compare labels and calculate the total sodium.

Extension: Create a “Power Swap Wall” where participants list:

  • Flavor swaps: herbs instead of salt

  • Beans instead of processed meats

  • Plain yogurt instead of heavy cream

Heart-Healthy Lesson Tie-In

  • Sodium limit: 2,300 mg/day

  • DASH principles: emphasize fruits, vegetables, low-fat dairy, nuts, legumes

Power Message

“Flavor is power — salt isn’t.”

3. Fiber Is Power Game

Focus: Whole Foods vs. Ultra-Processed Foods

Objective: Teach how fiber lowers heart disease risk and how to recognize ultra-processed foods.

Activity:

  • Display real food packages and whole foods.

  • Participants sort them into:

    • Whole / minimally processed

    • Ultra-processed

  • Then identify fiber content per serving.

Teaching Points

  • Fiber supports cholesterol reduction

  • Whole grains > refined grains

  • Short ingredient lists usually indicate less processing

Heart-Healthy Lesson Tie-In

  • Emphasize whole grains, beans, fruits, and vegetables

  • Limit ultra-processed foods high in sodium, added sugars, and saturated fat

Power Message: “Fiber fuels your heart.”

4. Build a Day of Power

Focus: Heart-Healthy Meal Planning

Objective: Apply the Dietary Guidelines by planning a full day of heart-healthy meals.

Activity

Participants design:

  • Breakfast

  • Lunch

  • Dinner

  • Snack

Rules:

  • Stay under 2,300 mg of sodium

  • Keep saturated fat under 10%

  • Include 5+ servings of fruits/vegetables

  • Use whole grains

  • Include a calcium-rich dairy option

Advanced Version: Have groups calculate approximate saturated fat grams and sodium totals.

Power Message: “Every meal is a chance to keep a healthy heart.”

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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March 2026 Nutrition Month Theme