5-2-1-0 Tips » Walk On! Challenge

5-2-1-0 Tips

5 fruits and veggies a day
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.

2 hours or less of screen time
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.

1 hour of active play
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.)

0 sweetened drinks(1)
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