5210+ Every Day

The Center for Children's Health wants to help families stay on the road to wellness. An easy way to do that is through 5210+ Every Day, a toolkit adapted from two national recognized and evidence based programs, "5210 Let's Go!" and Coordinated Approach to Children Healthy (CATCH). Currently, 5210+ Every Day education is provided by two community coalitions led by Cook Children's: Johnson County Alliance for Healthy Kids and the Healthy Children Coalition for Parker County. 5210+ Every Day encourages nutritious food choices, physical activity and restful sleep for every member of the family.

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

5 or more fruits and vegetables

Why?

They are naturally low in calories and fat.
They provide important nutrients to keep your body healthy.

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

Why?

Give you more time to play and be creative.
Allow you to connect more with family and friends.
Help you get better sleep at night.

Simple ways to unplug:

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

Why?

Keep you healthy and strong.
Improve your flexibility.
Make your heart happy.

Simple ways 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

Your body needs 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

Preschool and school-age children need an average of 10-12 hours of sleep every night.

How to get the best sleep:

Practice a consistent and relaxing bed time routine
Unplug recreational screen time an hour before bedtime
Limit sugar or caffeine before bedtime
Adjust bedroom light, noise and temperature to create a comfortable sleep environment

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.

Choose 5-2-1-0 everyday!

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 Dora Garcia.

5210+ Every Day

5 or more fruits and vegetables

2 hours or less of recreational screen time

1 hour or more of physical activity

0 sugary drinks, more water and low-fat milk

+ 10-12 hours of sleep every night

Making healthy food choices using GO, SLOW, and WHOA

Resources

Downloads

Videos

Questions or comments