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Community Health

5210 Challenge

 

Have you heard of 5210? 5210 Let's Go! is a movement started to improve the health of youth and families.

This message is a perfect fit to the Healthy Kids Club vision to make being healthy and active, fun!  Create your own 5210 challenges at home and make it part of your daily family tradition.

  Eat 5 fruits and veggies. Less than 2 hours screen time. 1 hour of activity. 0 sugary drinks.

  fruits and vegetables each day.
Play this trivia game with the entire family.

What is a serving?

Adults

  • A whole fruit the size of a tennis ball.
  • ½ cup of chopped fruit or veggies.
  • 1 cup raw, leafy greens.
  • ¼ cup of dried fruits.

Kids

  • One serving is the size of the palm of their hand.

Make it part of your daily routine.

  • Try the three bite rule. Offer new fruits and veggies different ways and try at least three bites each time. It can take 7-10 tries before you like a new food.
  • Buy fruits and veggies that are in season – don't forget that frozen fruits and veggies are always available and are a healthy choice.
  • Many fruits and veggies taste great with a dip or dressing. Try a low fat salad dressing with yogurt or get extra protein with peanut butter.
  • Make fruit smoothies with low fat yogurt.

(Back to 5210)

 

 or less hours of recreational screen time each day.

Did you know?

  • Screen time includes TV, computer and video games. All are important to limit. 
  • Watching TV is associated with more snacking, increased obesity, lower reading scores and attention problems.
  • Too much TV has been linked to lower reading scores and attention problems.

What is healthy screen time?

  • No TV/computer under the age of two.
  • No TV/computer in the room where children sleep.
  • One hour of educational TV/computer time between ages two and five.
  • After the age of five, two hours or less.

Tame the TV and computer

  • Set some basic rules, such as no TV or computer before homework or chores are done.
  • Do not watch TV during mealtime.
  • Use a timer. When the bell rings, it's time to turn off the TV. 

(Back to 5210)

 

 or more hours of activity each day.

Did You Know?

  • One hour of physical activity means doing activities where you breathe hard like hiking or dancing.
  • Vigorous physical activity means doing activities where you sweat, like running, aerobics, or basketball.

Fun, indoor activity ideas for kids

  • Use music for stepping, hopping, jumping in place.
  • Freeze dance! Dance to music and freeze when it stops.
  • Play "keep the balloon up." Use one balloon per child or one balloon per small groups. The group can add additional balloons for more of a challenge.
  • Sitting exercises – do a variety of arm, leg, foot, and trunk exercises while sitting – use music.
  • Play "Follow the Leader" using exercises.
  • Measure heart rates after various movements (hop, walk, jump or skip).

(Back to 5210

 

  sugary drinks each day.

Try water and low-fat milk instead of soda and drinks with lots of sugar.

Did You know?

  • Soda has no nutritional value and is high in sugar and often caffeine.
  • Energy drinks are NOT sports drinks and should never replace water during exercise.
  • Water is the #1 thirst quencher and the most important nutrient for active people.

Encourage low-fat milk and water instead of sugar sweetened drinks

  • Children ages 4-8 should consume 2.5 cups of milk or other dairy each day.
  • Children ages 9-17 should consume 3 cups of milk or other dairy each day.
  • Children over age two should drink low fat milk. Gradually make the change from whole milk to low fat milk.

Put limits on juice

  • Juice products labeled "-ade," "drink," or "punch" often contain 5% juice or less. Always try to choose whole fruits over juice.
  • 100% juice should be limited to 4-6 oz. for children ages 1-6; 8-12 oz. for children 7-18; no juice for children under six months old. 

 (Back to 5210)

 

This message is adopted from Let's Go! at letsgo.org.

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