5-2-1-0 is the combination to unlock healthy eating and physical activity for families in the Monadnock Region. Follow these simple guidelines to help establish healthy habits to last a lifetime:
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Eat fruits and vegetables at least 5 times a day. Limit intake of 100% fruit juice. Whole fruits are better! |
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Cut non-educational screen time to 2 hours or less a day. Screen time includes television, computer, and video games. |
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Participate in at least one hour of moderate to vigorous physical activity every day. |
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Restrict soda and sugar-sweetened sports and fruit drinks. Drink water and fat-free/skim or 1% milk instead. |
10 strategies for success… and fun
- Provide kids with healthy choices for snack and celebrations at school.
- Pack low-fat milk or water with lunches.
- Reward kids with fun activities instead of food, like a play-date or sleepover with a friend, a backyard campout, a special outing, or a family game night.
- Explore local farmers markets as a family.
- Limit daily access to screens, including TV, iPads, video games, etc.
- Sign up for fun-walks or fun-runs as a family.
- Volunteer at the local park to pick up trash as a family instead of movie time.
- Introduce new nutritious foods at the breakfast or dinner table.
- Encourage kids to walk or bike to school if possible.
- Help kids track their exercise throughout the week.