University of Miami Miller School of Medicine
Free health classes for adults in Miami-Dade
Six weekly group classes on nutrition and exercise, run by first-year medical students at the University of Miami.
- One class a week for six weeks
- On Zoom, from home
- In English or Spanish
How it works
A referral or an email
Community partners such as CHAT at FDOH, Urban Health Project, DOCS Health Fairs, and local clinics refer participants. You can also email us yourself.
Meet your coach
You are paired with a first-year medical student, your Lifestyle Coach, who checks in with you one on one before, during, and after the program.
Six weekly classes
Group classes on Zoom cover nutrition, exercise, sleep, stress, and smart shopping, with handouts and homework each week.
A year of check-ins
After the last class, your coach calls once a month for a full year. You also join our alumni network and get invited to future events and health fairs.
The six classes
One class a week. Each one builds on the last.
Week 1Nutrient 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 and iron
- Portion control basics
- Food diary homework
Week 2Portion 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
Week 3Sodium 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 and spices instead of salt
Week 4Sugar & 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 and statistics
- Healthy hydration and water benefits
- Beverages and alcohol handout
Week 5Savvy 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
- What food labels mean
- Meal planning with MyPlate
Week 6Stress, Sleep & Mental Health
Explore the connection between mental wellbeing, sleep, and physical health, and learn practical strategies for managing stress and building a healthier mindset.
- How stress affects weight
- CDC sleep facts
- Mindful eating
- Mental health resources
In their own words
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.
Me inscribí principalmente para aprender sobre nutrición, y lo logré. Me hicieron ver cosas en las que ni siquiera estaba pensando. Es útil a diario, porque comemos todos los días.
Said in 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.
Said in English
Para tener esta información provocará cambios en su vida.
Having this information will trigger changes in your life.
Said in Spanish
Las conversaciones grupales me son gratas ya que hay intercambio de ideas y se aprende de otros.
I enjoy the group conversations because there is an exchange of ideas and you learn from others.
Said in Spanish
Who we are
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 dietitians. All sessions are held on Zoom, which removes barriers like transportation, childcare, and weather, and are offered in both English and Spanish.
Trusted health information
Free reading from public health agencies, hospitals, and universities.
Nutrition
- MyPlate.gov in English
The USDA's guide to balanced eating and healthy portions, with recipes and meal planning tools.
- FDA: the Nutrition Facts label
How to read and use the Nutrition Facts label on packaged foods.
- NIH: iron fact sheet
Why dietary iron matters and which foods provide it.
Exercise
- CDC: activity for adults in English
How much physical activity adults need each week.
- CDC: programs for arthritis in English
More than 20 CDC-recognized programs proven to reduce arthritis pain and improve movement and daily function.
- NIA: exercises to do at home
Simple endurance, strength, and balance exercises, with free workout videos.
Sleep and stress
- CDC: about sleep in English
How sleep affects weight, mood, and chronic disease risk, and how to sleep better.
- Harvard: mindful eating in English
Slowing down, enjoying your food, and noticing hunger and fullness.
- Mental health support in Miami-Dade in English
Local and national resources for stress and anxiety, including the 988 crisis line.
In the news
- Mayo Clinic: the benefits of walking
How a daily brisk walk helps your weight, heart, blood pressure, mood, and sleep.
- Harvard: ultra-processed foods in English
Researchers link eating more ultra-processed foods to a higher risk of Type 2 diabetes and heart disease.
- CDC: alcohol and cancer
How drinking alcohol raises the risk of several cancers, and why drinking less lowers it.
- University of Sydney: short bursts of activity in English
Brief bursts of daily activity are linked to a lower cancer risk.
Help in Miami-Dade
Free and low-cost food, health care, and prescriptions.
Food
- SNAP Retailer Locator in English
Find stores near you that accept SNAP.
- Farm Share in English
Free food distributions.
- United Way Miami in English
Help with food, financial assistance, and more.
- Feeding South Florida in English
Find a food pantry near you.
- Florida DCF
Apply for SNAP and Medicaid.
- Urban Oasis Project in English
Local produce and farmers markets.
Health care
- Alliance for Aging in English
Free healthy aging workshops for adults 60 and older.
- Florida Department of Health in Miami-Dade in English
Chronic disease prevention.
- Jackson Health System in English
Financial assistance for medical care.
Low-cost prescriptions
- GoodRx in English
Compare prescription prices.
- Walmart $4 prescriptions in English
Low-cost generic medications.
- Publix Pharmacy
Prescription savings.
- GetInsulin (Beyond Type 1)
Affordable insulin options.
Join the next group
Healthier Together is free and open to all Miami-Dade residents. New groups start every fall, spring, and summer, on Zoom in English and Spanish.