For Healthier Kids, Dial 5210

For parents who want to inspire a healthy, balanced life for their kids, remember 5210. Families who follow the 5210 program can work on one habit at a time until they become second routine.

5 Eat at least five servings of fruits and vegetables a day. Let your child choose their favorite fruit and vegetable to serve to the family. Keep frozen berries in the freezer. They taste great and are available all year. Involve children in prepping dinner: Toddlers can tear lettuce for salad, older kids can clean and cut vegetables or prepare fruit salad for dessert.

2 Limit screen time to two hours a day or less for children age 2 and up. Keep TVs out of bedrooms. Set limits on daily recreational screen time. Apply a no-eating rule during TV or computer time. Children under age 2 should have no screen time, says the National Institutes of Health. Despite advertising claims, videos for very young children do not improve their development.

1 Get one hour or more of physical activity every day. Perhaps your kids can walk to or from school. Try a 10- or 15-minute power walk before starting homework. If you’re all stuck indoors, play the kids’ favorite music for some jumping jacks and dancing.

0 Avoid sugary drinks. Children should drink water when they are thirsty. Serve low-fat (1%) or fat-free milk with meals and snacks. Avoid buying juice. If it’s not available, no one will drink it.

The 5210 Influence

Parents shape children’s habits. Kids learn to like healthy food when they see parents eat nutritious things, according to the US Weight-Control Information Network. Children often need to see a new food many times before they try it, so it’s OK if they don’t like something new right away.

Moms and dads set a good example by going for walks or bike rides rather than spending “down time” in front of a TV or computer. Bring your kids sometimes and let them pick the route. Talk about how walking helps you feel better and is a fun way to spend time together. Playing ball or jumping rope with your children shows them that being active is fun.

The 5210 lifestyle sets the whole family on a course to health and happiness. You’ll be surprised at the changes you’ll see together.

Find community programs, good-for-you recipes and more at Kohl’s Cares Keeping Kids Healthy Program, a joint program of Kohl’s Cares and Cohen Children’s Medical Center. The North Shore-LIJ Center for Weight Management helps adults achieve and maintain a healthy weight and improve their overall health. The Create Your Weight program from the Katz Institute for Women’s Health includes 12 weekly, hour-long sessions in the afternoon or evening.

This post was written by Anastasia Schepers, RD, CDN, nutritionist in the community outreach and adolescent medicine department at Cohen Children’s Medical Center.

For more North Shore-LIJ Health Blog posts, go to http://blog.northshorelij.com/

Contents of the health blog are the property of North Shore-LIJ Health System and are provided as a health resource for consumers, health care professionals and members of the media. The medical content on the North Shore-LIJ Health Blog is for informational purposes only and should not be considered a substitute for consultation with your physician regarding diagnosis, treatment or any other form of specific medical advice. These materials may be reprinted for noncommercial personal use only. “North Shore-LIJ Health System,” “North Shore-LIJ,” “northshorelij.com,” “VivoHealth,” their related entities and logos are trademarks of the North Shore-LIJ Health System. Copyright © 2011 North Shore-LIJ Health System. All rights reserved.