This simple message is easy to remember. It is a great way for you and your family to eat healthy and be active. Here's what it means:

5 fruits and veggies a day
2 hours or less of computer or TV time
1 hour of active play
0 sugary drinks

Why 5-2-1-0?

5—Eat fruits and vegetables at least five or more times on most days
The vitamins and minerals in fruits and vegetables helps kids grow. They also help fight off illness. Eating fruits and vegetables may prevent weight gain. They fill up a stomach with low-calorie, healthy foods.

2—Limit screen time (unrelated to school) to two hours or less everyday
Many kids sit and watch TV and snack for hours every day. As a result, they reach an unhealthy weight and have trouble keeping up with their friends in active play. Too much TV has been linked with low reading scores and attention problems. Kids under two years of age should not watch TV.

1—Get one hour or more of moderate to vigorous physical activity everyday
Active play is fun and great for your child’s health. Active kids will likely become active adults. What you teach them early will become part of how they live as an adult.

0—Drink less sugar. Try water and low-fat or fat-free milk instead of sugar-sweetened drinks and whole milk

• Soda, sports drinks, chocolate milk, and juice have a lot of sugar, which adds empty calories
• Sugary drinks also lead to tooth decay and end up replacing milk in children’s diets. Low-fat milk is best for kids. They don’t need the extra fat and calories in whole milk

How and where do I start? 5-2-1-0!

Food and Sugary Drinks

Look in your cupboards.

• Are there a lot of chips, crackers, microwave buttered popcorn, and cookies?
• Are soda, sports drinks, or juice boxes always there for the kids?
• Is candy always within reach?
• Are noodles and pasta part of every day’s meal?

Look in the refrigerator.

• Is the milk whole or low-fat?
• Is the yogurt, cheese or sour cream low-fat?
• Do you eat chicken without the skin?
• Do you eat some fish each week?
• Are there fresh or frozen fruit and vegetables for meals and snacks?
• Is your mayonnaise regular, low fat or fat free? What about your salad dressing? (They have many hidden calories)

Look at your grocery bill.

• How much do you spend on snack food and beverage?

Keep your restaurant receipts for two weeks.

• What are you spending and eating?
• Learn what healthy choices are at each restaurant (some fast food places do have healthy choices).

Keep a food log for a week for each of you. Make it a fun task, not a chore.

Active Play and Screen Time

• Never put a TV in a child’s bedroom.
• Keep a computer and TV log.
• How much time do you spend sitting watching tv or at the computer? Kids will movel your behavior.
• Get active year round inside and out. Make a game of how many steps it takes to walk through your house or apartment.
• Count the steps on the stairs.
• Play one active game for 15 minutes every day. Over the weeks, add more games and more active play.
• Help your kids invent new games and share with other friends.
• Take a walk. 

¹² Adapted From the Harvard Prevention Research Center 2/1/08