How to Get the Facts Straight
There's plenty of advice out there on how to help your
family eat better, exercise more, and maintain a healthy lifestyle.
So much advice, in fact, that sometimes the real message gets lost
in all the hype.
Fortunately, Nemours Health and Prevention Services (NHPS), a
nonprofit organization aimed at promoting children's health,
has made it easy for you to get the facts straight. Delaware-based
NHPS, like KidsHealth, is part of Nemours, one of the
nation's largest health systems devoted to improving the health
of children. Its formula - called
5-2-1-Almost None
- helps parents and kids remember the basics of a healthy
lifestyle.
What's involved?
- eating
5
or more servings of fruits and vegetables daily
- limiting screen time to
2
hours (or less) a day
- getting
1
or more hours of physical activity every day
- drinking
almost no
sugary beverages
The guidelines in the
5-2-1-Almost None
formula have been shown to help people prevent obesity, maintain a
healthy weight, and improve their overall well-being.
Read on to learn how you can incorporate some of these
guidelines into your family's lifestyle.
Lots of Fruits and Vegetables
We were all told as kids to "Eat your veggies!" And
now we're telling our kids the same. And why not? Most fruits
and vegetables are full of nutrients and naturally low in calories
and fat, making them a healthy choice. They're also full of
water and fiber, which makes them filling.
5-2-1-Almost None
recommends 5 or more servings of fruits and vegetables daily.
According to the U.S. Department of Agriculture, a serving size
equals 1/2 cup (about a small handful) of chopped-up fruit or
vegetables, or a full cup of leafy vegetables, like spinach.
Here are some ways to get more servings in your kids'
diet:
- Have fruits and vegetables in kids' view on the counter
or in the fridge; pre-cut them to make it easier to grab and
go.
- Ask kids to help choose different vegetables and fruits for
mealtime.
- Get kids involved in washing, chopping, and cooking fruits
and vegetables. They'll love to eat what they prepare.
- Offer fruit or vegetable options at every meal.
- Be creative: Add fruits and vegetables to pancakes, cereal,
oatmeal, scrambled eggs, pasta, tacos, and sandwiches.
- Offer new fruits and vegetables and old favorites together.
It can take several tries before kids accept a new food, so if
they don't like it the first time, try it again soon.
Limit Screen Time
Screen time includes television, video games, and recreational
computer use. While some screen time can be an excellent way to
educate and entertain kids, too much is associated with an
increased risk of becoming overweight.
5-2-1-Almost None
recommends no more than 2 hours of screen time each day. For
children less than 2 years of age, the American Academy of
Pediatrics (AAP) recommends no screen time at all.
Next time your older kids complain "there's nothing to
do" but watch TV, offer these alternatives:
- Ask kids to help make dinner, work in the garden, play
outside, or just turn on some music and have fun together.
- Go to the playground or take a walk around the neighborhood.
Do it together as a family - it's a great opportunity for
conversation and physical activity.
- Encourage reading, playing, and crafts. Have books,
magazines, board games, puzzles, and balls readily
available.
- Give your kids a screen time allowance. Help them choose only
the shows they really want to watch.
- Turn off the TV and have dinner together. Ask every person to
share the best and worst parts of the day with each other.
Get Active
Most kids don't spend enough time moving their bodies. At
least 1 hour of physical activity is recommended every day for kids
2 years and older.
Regular physical activity helps kids to have strong and healthy
hearts, bones, and muscles, and to achieve or maintain a healthy
weight. Those who are active may have an increased ability to
learn, feel more energetic, and sleep better.
Here's how to get the blood flowing faster and the heart
pumping harder:
- Schedule a regular time for daily physical activity.
- Use physical activity as family bonding time; be active
together.
- Set your weekend in motion by planning active family fun. Try
a hike, a walk through the zoo, a dip in the local pool, or toss
a Frisbee in the park.
- Insert physical activity into the things you already do. Park
farther away from store entrances. Take the stairs instead of the
elevator.
- Play outside whenever possible.
- Set up a safe area in your home where active play is OK -
nasty weather is no excuse to be idle.
Avoid Sugary Drinks
Besides causing cavities, sugary drinks are one of the main
culprits behind the childhood obesity epidemic. Since the 1970s,
soft drink consumption has more than doubled among teens and kids
in the U.S. So, it's no surprise that the number of overweight
and obese children has also increased.
But what's considered a "sugary drink"? You may be
surprised to know that besides soda, juice drinks, lemonades,
sweetened iced teas, sports drinks, and coffee drinks are also
loaded with sweeteners and offer little nutritional value.
It's best to give your kids water, fat-free milk, 1% milk
(for kids ages 2 and older), or 100% fruit juice. Because drinking
large amounts of fruit juice (more than 12 oz./day) is associated
with obesity, 100% fruit juice should be limited to one serving per
day for children 1-6 years old, and two servings for kids
ages 7-18. As an alternative, add flavor to water by throwing
in a few lemon or lime slices. Your kids will enjoy a refreshing
beverage that's good for them, too.
Here are more tips for getting your kids off the sugar-packed
soft drinks:
- When you go shopping, buy healthy beverages instead of sugary
drinks. Your kids learn from you, so let them see you choose
healthier options.
- At dinner, offer low-fat milk or water. Reserve soft drinks
for special occasions.
- When thirsty, choose water. Keep it on hand to quench thirst
at the big game and pack a water bottle in school lunches.
So try to make
5-2-1-Almost None
part of your family's life, and share the formula with your
kids. It can help prepare them to make good decisions on their own
about the foods they want to eat - and that can lead to a lifetime
of healthier choices.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2009
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.