Healthier You Program

The Healthier YOU Program

The healthier you program was designed to help patients create the healthiest lifestyle possible for those who participate. It is a supplemental health and wellness plan that is available at no cost for the patients of the Free Clinic of Meridian. This program is a great way to push yourself and keep improving your overall health.
While this program is in progress, patients are still encouraged to attend their regularly scheduled Free Clinic of Meridian appointments and have a lab done regularly. We are also able to offer transportation assistance throughout this program, and we will have special challenges throughout the year that will encourage a certain health behavior; all that participate fully will receive a special prize!

Not a patient? Click below to see the qualifications and apply!

New patient Application

Shopping List Criteria

Below is a list of the items that you are available to get through our program when you participate in the Healthier YOU Program. If there are any questions, feel free to contact us through the number above.

Please Include at Least One Item from Each of the Following For Categories:

Vegetable (non-starchy)
- Vegetables are some of the best things you can eat (as long as they are not fried)! Try out some new things you may have never tried before. If you need recipe or preparation help, feel free to ask and we will assist you!
Low fat dairy
- Examples - Greek yogurt, low fat cheese, cottage cheese.
Meat / Eggs / Beans
- Examples - Lower fat means things like lean turkey, chicken breast with no skin, or seafood; eggs or egg whites; beans
Fruit
- Fruits are a great sweet option instead of carbohydrates and candy; but diabetics need to be careful with fruit intake because they contain natural sugar.

If you have funds available, include items from the following areas:

Whole grains
- Examples - whole grain bread, whole grain pasta, brown rice, quinoa, whole oats.
Nuts
Water flavor enhancers or tea bags
- As a substitute for soda, sweet tea, or lemonade.
Seasonings
- Examples - olive oil, vinegars, and herbs.

Do Not Include:

Sweets
Processed foods
- Processed foods are anything that is not "natural." Shoot for only purchasing and eating foods that are as close to their natural state as possible. Processed foods are full of sugars, salt, preservatives, and lots of things that our bodies do not need.
Bottled water
- We cannot justify to paying for bottled water, because it can be expensive.
Sodas / sweet Tea / lemonade
Fatty meats
- Such as pork or ground beef

Healthier Cooking Techniques

In the south, we tend to want to fry anything, because of this some people find themselves lost on how to prepare foods differently. Below are some different cooking methods that can act as a healthier alternative to fried foods.

Baking - This can be a great option to prepare lower-fat foods such as seafood, poultry, lean meat, and most vegetables.
Roasting - Similar to baking but usually at higher temperatures. This uses dry heat to cook food and can be done on a baking sheet or a roasting pan.
Sauteing - This quickly cooks relatively small or thin pieces of food. With a good plan, you do not need much fat.
Stir-Frying - This is a traditional Asian method of cooking small pieces of uniform-sized food

New Ways to Flavor Foods

Creating meals with herbs, spices, and other natural flavorings is one of the best ways to add taste and aroma to foods without adding salt or fat. Below are some healthy flavor boosters

Fresh Herbs - Herbs that look bright and are not wilted can be added toward the end of cooking to add more flavor.
Dried Herbs - Pinches of dried herbs can be added earlier in the cooking stage, although avoid pre-packaged packs of seasoning because they usually contain a high amount of salt.
Dried Mustard - Used very sparingly, it adds a strong zesty flavor to cooking.
Vinegar or Citrus Juices - add them at the very end of the cooking to vegetables or fruits for a great flavor
Marinades - Try a low-fat marinade for foods that you broil, grill, or roast. You can make your own by adding 1 part vinegar, 2 parts oil or citrus juice, and some herbs and spices.
Fresh Hot Peppers - Remove the membranes and seeds and then finely chop the peppers to give any food a little spice.
Dried Vegetables and Fruit - Some vegetables and fruit have a great flavor when dried, such as; mushrooms, tomatoes, chilies, cherries, cranberries, and currants. Add them to your cooking for a great burst of flavor!

Types of Exercise

Below is a list of types of exercise that the participants of the Healthier YOU Program will be doing.

Some activities fit into more than one type of exercise: for example, some endurance activities help build strength, and some flexibility exercises also improve balance.

Your goal is to be creative and choose exercises from each of the four types. Mix it up and you will start to notice the benefits!

Include All Four Types of Exercise

Endurance: Exercises like brisk walking, dancing, or hiking improve the health of your heart, lungs, and circulatory system. They can make daily activities easier such as mowing the lawn or climbing a flight of stairs.
Strength: Strength training - like lifting weights or using resistance bands - can increase muscle strength and help with everyday activities like carrying groceries or lifting gardening supplies.
Balance: Balance exercises, such as standing on one leg or doing tai chi can make it easier to walk on an uneven surface and help to prevent you from falling
Flexibility: Stretching exercises can help your body stay flexible. They give you more freedom of movement for daily activities like bending to tie your shoes or looking over your shoulder as you back out of the driveway. Flexibility can also help prevent minor injuries such as sprains and pulled muscles.