Four simple numbers can help parents raise healthy kids. With high obesity rates across North America, government bodies on both sides of the border are encouraging families to eat healthy and be active. A recent campaign that is catching on and still spreading is summarized by these numbers, “5-2-1-0.” The slogans vary from 5210 Healthy Hero, 5-2-1-0 Healthy NH (NH standing for New Hampshire) to Live 5-2-1-0!
Five Fruits and Vegetables
It’s recommended that kids eat at least five fruits and vegetables a day. Parents can incorporate fruits and vegetables into their three main meals and also offer them up for snacks. Try to make the fruits and veggies raw if possible, which can be as easy as apple slices or carrot sticks for snack time. Even though there is 100% fruit juice available at stores, it contains a lot of natural sugar and it doesn’t offer benefits like the high fiber content of real fruits and vegetables, so try to limit how much children drink.
Two Hours of TV
Keep screen time down to two hours or less per day for your children. This includes time in front of the TV, computer screen, video games and other electronic devices involving screen use. Children under two are not even recommended to watch television. Have simple arts and crafts, board games and toys available for kids to play with and make that a routine afterschool and on weekends to do on their own or together as a family.
One Hour of Physical Activity
Find a way to work in at least one hour of active indoor or outdoor time for your kids for each day. It should be moderate to vigorous physical activity which means an activity like running, dancing, riding a bike or swimming where the child’s heart rate and breathing are increased. Parents can join in with kids to get some exercise
Zero Sugary Drinks
Pop commercials pop up all over TV and vending machines are always easy to access, but soda pop and other sugar-sweetened drinks are not healthy for children. Sugary drinks can be detrimental to teeth and add on unwanted weight. Healthier options are water, milk and fortified soy beverages. Sports drinks, energy drinks and beverages with caffeine in them are not recommended for children.
5210 Websites
There are a number of websites about the 5210 movement available online that offer statistics, tips and examples of how to live healthy using the 5210 guidelines. The first two sites are American and based on US Food Guide standards while the latter is a Canadian site based on the Canada Food Guide. There are some differences but all the sites offer valuable information for raising healthier children:
With obesity a problem faced in American and Canada, more parents are looking for ways to raise healthier kids. The 5210 campaign provides an easy formula for parents to remember to help their kids eat healthy and be more active. Remember these rules every day:
- 5 servings of fruits and vegetables
- 2 hours of screen time
- 1 hour of physical activity
- 0 sugary drinks
Sources:
Foundation for Healthy Communities, 5210 Healthy NH, accessed December 2010.
Greater Rochester Health Foundation, What Is 5210?, 2010.
Sustainable Childhood Obesity Prevention Through Community Engagement, 5-2-1-0: Raising Children with Healthy Weights, 2010.
Tami Nicholson - Tami is the Topic Editor for Parenting Methods at Suite101. She is a mother of two with a background in education and journalism.
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