5-2-1-0 Guide to Healthy Active Lives

To help parents and children lead healthy active lives, the American Academy of Pediatrics created a simple, easy to remember 5-2-1-0 guide. The goals of the guide are to:

  • Eat well for high nutrient energy.
  • Add routine daily physical activity.  

Create a home with healthy choices and daily physical activity. Use 5-2-1-0 to jog your memory to cover all the bases.

The 5-2-1-0 Guide for a Healthy Active Life 

  • 5 - Eat at least 5 servings of fruits and vegetables every day.
  • 2 - Limit screen time (TV, video games, computer) to 2 hours or less per day.
  • 1 - Get 1 hour or more of physical activity every day.
  • 0 - Zero sugar-sweetened drinks. 

5+ Servings Fruits and Vegetables

  • Fruits and vegetables are loaded with nutrients a child’s body needs.
  • Reduce risk of overweight: Children who eat 5 or more servings of fruits and vegetables a day are less likely to become overweight compared to those who eat less than 3 servings per day.
  • Even for kids, fruits and veggies lower risks for cancer, diabetes, and heart disease.
  • Keep produce in full view. Fruit bowls decorate your counter with color. Place clean, ready-to-eat fruits and vegetables in the front of your fridge in grab and go containers for lunches or the car.
  • Offer fruits and vegetables at every meal and for snacks.
  • Save money! Fruits and vegetables are less expensive per serving than processed foods and contain more nutrients, more fiber and fewer calories! 

2 Hours of Screen Time or Less

  • Limit daily screen time (TV, computer, video games) to 2 hours or less.
  • Reduce risk of overweight: Children who sit more than two hours a day in front of a screen are more than twice as likely to be overweight than those on screen for less than one hour a day.
  • Use a timer to avoid fights about how much time is spent in front of screens. 

1 Hour or More of Physical Activity

  • Physical activity improves both physical and mental health.
  • Pediatricians recommend 60 or more minutes of physical activity each day.
  • Reduce risk of overweight: Children who are active are far less likely to be overweight and less likely to develop diabetes compared to inactive kids.
  • Use the stairs and find fun indoor games to keep kids really moving. 
  • Family physical activity helps improve health for everyone. Take a walk or hike, play a game of tag, explore a local bike path, set up a scavenger hunt in your neighborhood, dance together, or walk the dog as a family.

0 Sugar-Sweetened Beverages

  • Reduce risk of overweight: Sugary beverages can cause abnormal weight gain, and childhood overweight and obesity because they contain so many calories.
  • Pediatricians recommend no more than 8 oz. of 100% juice per day.
  • Save money: offer water and plain low-fat milk. 
  • Make your own special drinks. Add slices of lemon or cucumber. Have your child help put grapes or berries in ice cube trays, add water and freeze. Serve carbonated water mixed with a small amount of 100% fruit juice.
  • Offer cut up fresh fruit instead of juice or other sweetened beverages. Real fruit contains more fiber, nutrients and helps you feel full longer.

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