5-2-1-0 Tips » Walk On! Challenge

5-2-1-0 Tips


Eat 5 servings of fruits and veggies every single day.

Examples of fruit include:

  • Apples, bananas, oranges
  • Berries, grapes
  • Pears, plums, melon
  • Canned fruit (packed in 100% juice or water)

Examples of veggies:

  • Asparagus, broccoli
  • Carrots, celery
  • Spinach, collard greens
  • Tomatoes, peppers
  • Canned veggies

To reach your daily goal, try the following:

  • Avoid eating fried foods, and look for healthier options like baked or grilled options instead.
  • Cook a meal at home with your parents for your family. Remember your portion sizes: 3 oz. of meat is the size of a deck of playing cards, a 4 oz. bagel is the size of a hockey puck, one cup of pasta is the size of a tennis ball and 1 oz. of cheese is the size of four dice.
  • Look at labels of food that claim to be fruit-based, like gummy candy, because they may actually have a lot of sugar.
  • Avoid eating at fast-food restaurants.
  • Put food on small plates, like salad plates, instead of large dinner plates. Tell your family to do the same. Doing this will make your portion sizes look bigger.


Limit screen time to 2 hours a day.

Screen time includes:

  • Watching TV, videos or DVDs
  • Playing or being on a computer
  • Playing regular or hand-held video games
  • Going to the movies
  • Instant messaging or online chatting

To reach your daily goal, try the following:

  • Lower your screen time by at least 30 minutes a day, until you are getting less than two hours of screen time each day.
  • Remove the TV from your bedroom.
  • Suggest activities to do after dinner as a family, such as going for a walk or bike riding.
  • Avoid eating food in front of the TV.


Get at least 1 hour of physical activity.

Some ideas for physical activity:

  • Take a walk and bring your family along
  • Shoot baskets
  • Play volleyball
  • Dance
  • Jump rope
  • Skateboard
  • Walk or ride your bike to and from school
  • Swim at your local pool
  • Take a hike
  • Mow the lawn, wash the car or vacuum. You can be physically active when you are doing chores!
  • Start a basketball or soccer team with your friends and check out local pick-up games in your neighborhood park
  • Join a school sports team, outdoor club or dance class
  • Have a contest with a friend to see who is more active over a period time (a few weeks, a month, two months, etc.)


Limit sweetened drinks to 0.

Examples of sweetened drinks to stay away from:

  • Soft drinks, soda, pop
  • Juice drinks
  • Chocolate milk
  • Sports drinks

Instead, drink:

  • Plain water
  • Water with lemon, lime or orange to add flavor
  • 1% or skim milk
  • Unsweetened drinks

Ask your doctor about other healthy drink options