4 Easy Activities for Nutrition Month
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.”
