5210+ Every Day

5210+ Everyday encourages families to make healthy lifestyle choices by eating nutritious food, getting physical activity and restful sleep. (5210+ Everyday was adapted from two national recognized and evidence based programs, "5210 Let's Go!" and Coordinated Approach to Children Healthy (CATCH).

Here are some tips to help your family live a healthier lifestyle.

5 or more fruits and vegetables

Eating more fruits and vegetables provides important nutrients your body and mind need.

Keep it simple:

Buy fruits and vegetables that are in season.
Let your child pick out a new fruit or vegetable to try when grocery shopping.

2 hours or less of recreational screen time

Reduced time on screens gives you more time for friends, family and sleep.

Ways to unplug from screens:

Plan family outings, game or movie nights.
Get more exercise, either outside or inside.
Read, journal or try arts and crafts.
Call friends and family to reconnect

1 hour or more of physical activity

Exercise helps your body stay flexible and strong.

Ideas to get moving:

Take the stairs.
Take a walk with your family.
Park your car at the back of the parking lot.
Play with your pet.
Go on a bike ride.

0 sugary drinks, more water and low-fat milk

Reducing sugary drinks and drinking more water helps keep teeth healthy and your body hydrated. We need six to eight glasses of water a day!

Drink Water:

When you wake up
With every meal and snack
When exercising

+ 10-12 hours of sleep every night

Quality sleep is important for the mind to focus and learn. Preschool and school-age children need an average of 10-12 hours of sleep every night.

Practice a regular and relaxing bedtime routine
End screen time an hour before bedtime
Limit sugar or caffeine before bedtime
Adjust bedroom light,m noise and temperature for comfort

Making healthy food choices using GO, SLOW, and WHOA

GO foods – nutrient dense foods that usually contain the smallest amount of salt, added sugars, unhealthy kinds of fat and no preservatives. A few examples of GO foods that you can eat or drink anytime are: apples, black beans and water.
SLOW foods - foods that usually contain a little more sugar, salt, and unhealthy fats and preservatives that would not be found in a GO food. A serving size of a SLOW food can be eaten 2 or 3 times a week. A few examples of SLOW foods are: applesauce, refried beans, pretzels and 100% apple juice.
WHOA foods - foods that contain a lot of sugar, salts, unhealthy fats and preservatives than both the GO and SLOW foods. A serving size of a WHOA food can be eaten 2 or 3 times a month. A few examples of WHOA foods are: apple pie, chips, fries and soda.

Resources

5 fruits and veggies

2 hours or less of screen time

1 hour of physical activity

0 sugary drinks

Questions or comments

If you have any questions or would like more information about our program, please email Mandy Ebner.