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!
- 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.
5 fruits and veggies
- Healthy Coalition for Parker County wants kids to eat their fruits and veggies!
- Johnson County Alliance for Healthy Kids wants kids to eat their fruits and veggies!
2 hours or less of screen time
- Healthy Children Coalition for Parker County discusses screen time for kids
- Johnson County Alliance for Healthy Kids discusses screen time for kids
1 hour of physical activity
- Healthy Children Alliance for Parker County discusses the "1" in 5-2-1-0!
- Johnson County Alliance for Healthy Kids discusses the "1" in 5-2-1-0!
0 sugary drinks
Questions or comments
If you have any questions or would like more information about our program, please email Mandy Ebner.