There's a lot of advice out there about helping families 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 dedicated to 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.
5: eating 5 or more servings of fruits and vegetables daily
2: limiting screen time to no more than 2 hours a day
1: getting 1 or more hours of physical activity every day
almost none: 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.
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 (USDA), a serving size equals ½ cup (about a small handful) of chopped 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.
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.
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 — don't let nasty weather be an excuse to be idle.
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. But drinking large amounts of fruit juice (more than 12 oz./day) is associated with obesity, so 100% fruit juice should be limited to one serving per day for children 1-6 years old, and no more than 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.