5-2-1-0

5 or more fruits and vegetables each day

2 hours or less of screen time
(TV, phone, computer) each day

1 hour of physical activity each day

0 sugar sweetened drinks

Complete your plan and track your progress to a healthier lifestyle

My Healthy Living Plan

About Let’s Move Holyoke 5210

Please select the amount that matches the 5-2-1-0 recommendations.

Progress on Goal - Complete ONLY if you have done a Healthy Living Plan before

What am I doing now?

I- refers to child if parent is completing the survey for child

Nutrition

Exercise and Physical Activity

Other Habits

Do I have a TV in the room where I sleep?

I will try at least one 5-2-1-0 goal.

Please choose no more than 3 goals.

How confident am I to accomplish my goal?

The Let’s Move Holyoke 5210 is community initiative that focuses on the promotion of healthy living.  The initiative brings the 5210 education into community messages and programs.  It uses the healthy living plan for children and family members as a way to set goals for lifestyle changes.

Partners include Holyoke Health Center, City of Holyoke, Holyoke Public Schools, Head Start, Greater Holyoke YMCA, WIC, Mass in Motion, Holyoke Medical Center, UMass Extension and others that promote and educate the community about this program.

Eat Real: Try to fill half your plate with fruits and vegetables at every meal.

5 Or More Daily Fruit & Vegetables!

  • Fruits and vegetables contain important nutrients that your child’s body needs. Replace less healthy foods with fruits and vegetables!
  • Children who eat five or more servings of fruit and vegetables a day are more likely to be a healthy weight and less likely to have cancer, diabetes, heart disease and other health problems.   
  • Encourage your child to eat fruits and vegetables at every meal and as a snacks!

Eat Your Colors Every Day!

Red Purple Yellow - Orange White Green

Benefits of the color red:

  • Heart health
  • Memory function
  • A lower risk of some cancers
  • Urinary tract health

Benefits of the color purple:

  • A lower risk of some cancers
  • Urinary tract health
  • Memory function
  • Healthy aging

Benefits of the color yellow and orange:

  • A healthy immune system
  • Infection prevention
  • A lower risk of some cancers
  • Heart health
  • Vision health

Benefits of the color white:

  • Healthy heart
  • Lower cholesterol level
  • A lower risk of some cancers

Benefits of the color green:

  • Strong immune system
  • Infection prevention
  • Healthy vision
  • A lower risk of some cancers
  • Strong bones and teeth

2 Hours or Less Fun Screen Time

  • Children who watch screens (TV, cell phone, tablet, computer, video games) for two hours or less a day are more likely to have a healthy weight.
  • The younger you are, the less screen time you should have.  Doctors recommend children under age 2 should not watch any TV or screens.
  • Children without a TV in the room they sleep in are less likely to have sleep problems and more likely to be social and go outside and play.

Tip: Resolve to go to bed at the same time every night with a goal of getting 8-11 hours of good sleep. Hours of sleep depends on age; the younger the person, the more sleep is required!

1 Hour or More Physical Activity Every Day

  • Children that are physically active every day have both better physical and mental health. They feel better about themselves. 
  • Make sure movement activities are fun for your child. All exercise in children should be fun.
  • Have a goal of 60 minutes a day of moderate physical activity every day for your child (adults should get at least 30 minutes a day)
  • Be active as a family: consider hiking, biking, swimming, trips to the zoo or park, roller skating, etc.
  • You can make household activities fun and active.  Activities such as car washing, dog walking, lawn mowing, walking to school, bus or store.

Tip: Start small! if you decide to walk 30 minutes a day, try it in three, 10-minute periods.

0 Sugar Sweetened Drinks

Tip: Decide to choose water at every meal and slowly add more!

  • Sugar-sweetened beverages are soft drinks/sodas, fruit drinks, punches, flavored milks, sports drinks and flavored coffees.
  • These beverages are liquid candy and should rarely be served.
  • One hundred percent pure fruit juice does not contain added sugar, but has calories and should be limited.
  • Infused water is a great way to flavor water and keep it healthy, just add fruits or vegetables (they can even be frozen) to your water.
  • Fresh fruit is always better than juice.
  • Try to pack water or milk in your child’s school lunch instead of a juice box.

Too Much Sugar!

Sugar may taste good, but it's actually bad for your health in large amounts!

10 1/2 tsp.

17 1/4 tsp.

9 1/4 tsp.

13 1/2 tsp.

And remember...

  • Try to be a good role model for your child.
  • A healthy lifestyle is easiest and most fun if the whole family does it together.
  • Avoid rewarding or punishing your child with food.