The 5-2-1-0 Campaign to Keep Kids and Families Healthy
Life gets crazy! Dealing with work, family, activities, and everything else can push your family's health to the bottom of the to-do list. Focusing on 5-2-1-0 is a simple way to get back on track.
5-2-1-0 is a campaign to keep kids and families healthy through healthy eating and active living. The formula is easy and the payoff is big: 5 or more fruits and vegetables every day, 2 hours or less of recreational screen time, 1 hour or more of physical activity, and 0 sugary drinks (more water and low-fat milk).
5 or More Fruits and Vegetables:Most fruits and vegetables are low in calories and fat, making them a healthy choice any time. Many also contain phytochemical (fight-o-chemicals) that work to benefit your health in many ways. Some tips to make your way to 5 a day:
•Try new fruits and vegetables multiple times. It often takes 5 to 10 tries before you like a new food
•Make fruits and vegetables visible-the more you see it, the more you eat it
•Always choose whole fruits over juice
2 Hours or Less of Recreational Screen TimeAmerican children and adolescents spend 22-28 hours per week in front of the screen-more than any other activity except sleeping! Too much screen time is associated with more snacking and increased obesity: To tame TV and other screen time:
•Have the TV in a common room and do your best to keep TVs, computers, DVD players, and video games out of your child's room
•Turn the TV off during meal time
•Set basic rules around screen time like no TV or computer before homework or chores are done
1 Hour or More of Physical ActivityPhysical activity has a long list of benefits like making you feel good, helping you get to or stay at a healthy weight, and keeping your heart strong. One hour a more a day can feel impossible to fit in when schedules are so full, but keep in mind it can be broken down into smaller increments throughout the day. Tips for moving more:
•Make family time fitness time…and keep it fun!
•Try tracking your physical activity with a pedometer. Work toward 10,000 steps per day
•Make gradual changes to increase your level of physical activity
0 Sugary DrinksSoda has no nutritional value and is high in sugar--one 12-oz can of soda contains ten teaspoons of sugar! Other high sugar drinks include sports drinks, energy drink and juice. Sugary drinks damage teeth and can add up to unwanted weight. Water is the winner when it comes to choosing a beverage. Tips for drinking less sugar:
•Reach for water when you are thirsty
•Cut back slowly on sugar sweetened beverages
•Be a role model-follow the same guidelines you are giving your children
High Plains Community Health Center has made a commitment to the 5-2-1-0 campaign to help prevent childhood obesity and help your family stay healthy. The 5-2-1-0 campaign is happening in healthcare, schools, early childhood centers and home day-cares. By following the guidelines, you can bring the 5-2-1-0 movement into your home and ensure a lifetime of health for you and your family.