Healthy Eating

Too many people in the Healthy Northland Arrowhead region of Minnesota cannot find fresh fruits and vegetables near their homes, or what they can find is limited and expensive. Therefore, SHIP works with communities to increase access to and consumption of fruits and vegetables through farmers markets, healthy corner store initiatives and other community-based healthy eating strategies like community gardens. SHIP also works in schools and workplaces to help increase access to healthy foods.

Good health is created where we live, work, learn and play. Schools, businesses, apartment owners/managers, farmers, community groups, senior organizations, hospitals, clinics, planning entities, Chambers of Commerce, faith communities and many more partners are creating better health together through SHIP all across Minnesota.

Making Simple Changes for Individuals and Families

Individuals and families can make simple changes in food choices that make a


big difference in our health. The resources available through can help you create a lifestyle and environment that supports nutritious eating and healthy living.

MyPlate reminds Americans to think about healthier choices. Foods like vegetables, fruits, whole grains, low-fat dairy, and lean protein foods contain the nutrients needed to build a better plate, meal, or snack. provides practical tips and tools to promote healthy lifestyles for individuals, children and families.

How Do I Eat a Healthier Diet?

  • Make half your plate fruits and vegetables
  • Add lean protein
  • Make at least half your grains whole
  • Savor food and eat more slowly
  • Drink water instead of sugary drinks
  • Compare the sodium in your foods
  • Switch to fat-free or low-fat (1%) milk
  • Learn to read food labels

Tips to Keep You Going

  • Use a Smaller Plate. Use smaller plates to help with portion control. A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Adjust the portions on your plate to get more of what you need without too many calories.
  • Eat Some Foods Less Often. Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.
  • Eat the Right Amount of Food for You. People who are successful at managing their weight track how much they eat every day, even if they don’t count every calorie. Make more meals at home, where you can control the amount and what goes in your food.
  • Try New Foods. Keep it interesting by picking out new foods you have not tried before, like mango, lentils or kale. You may find a new favorite! Go to for more information.
  • Learn about portions.

Other Healthy Eating Resources

Healthy Eating website – University of Minnesota Extension

SuperTracker website – USDA

Breastfeeding Information

Talk with your doctor or health professional about special dietary education and resources

Healthy Eating Resources

Hunger Solutions – Access to resources and find help

Two Week Menu Kit 

  • Buying 14 days or more worth of food can be a financial stretch. Take the guesswork out of what to purchase by using this 14-day menu kit.

COVID-19/Emergency 14-Day Meal Kit for Rural Grocery Stores 

  • This meal kit fact sheet will help grocers working in their communities to prepare and deploy pre-made boxes with 14 days of emergency food that is healthy, shelf stable, easy to prepare, calorie sufficient for vulnerable populations facing hardship due to coronavirus.

Curbside Pickup and Delivery Model for Grocery Stores 

  • This tip sheet provides basic instructions for your small-town grocery store to include a curbside pickup and delivery model
  • Resource for providers

Healthy Northland Region Community GardensMany community gardens are now accepting reservations for summer 2020. 

US Breastfeeding Committee: Infant and Young Child Feeding in Emergencies, including COVID-19 

Minnesota Breastfeeding Coalition COVID-19 and Lactation Resources 

  • Resource for mothers 

La Leche League International Breastfeeding and Coronavirus Resources