As a parent, it is important to model and encourage a healthy, active lifestyle for your child, as habits formed during childhood are likely to be continued in adulthood. A new year is a great time to refocus the family on healthy routines after the excesses of the holiday season. Consider embracing the “5-2-1-0 approach” to help get your family on track for a healthy 2026.
5-2-1-0 is code for the following guidelines:
- 5 – Eat five fruits and vegetables per day.
- 2 – Minimize screen time, limiting it to two hours or less per day.
- 1 – Include one hour of physical activity a day.
- 0 – Limit sugar-sweetened drinks (juice, soda, etc.)
Why 5-2-1-0 is a Winning Formula
Talk with your kids in age-appropriate language about the meaning of 5-2-1-0 and why these elements work together to promote a healthy life.
- Eating five fruits and vegetables daily helps provide our bodies with essential vitamins, minerals, fiber, and antioxidants. These substances promote a healthy gut, help manage weight and lower risks of disease.
- An hour of physical activity per day lowers the risk of chronic diseases, helps build strong bones and muscles, supports weight management and improves sleep.
- Sugary drinks are full of empty calories that lead to weight gain, obesity, type 2 diabetes, tooth decay and more.
- Restricting screen time to two hours or less enhances sleep, physical health and encourages real-world connections with family, friends and pets that can help promote well-being.
Making all the Pieces Fit
Parents can promote elements of 5-2-1-0 and make it fun for the entire family.
- Prepare healthy meals and have children help with the preparation in age-appropriate ways.
- Let children help select produce in the grocery store or farmer’s market, or start a family vegetable garden.
- Make physical activity fun. Options can include a game of tag, family dance time, bike riding, playing at a neighborhood park and more.
- Encourage playdates with your children’s friends.
- Model limiting your own screen time to set a good example.