Get healthy! Whether you're just learning to count or you don't want to count your birthdays any more, 5-2-1-0 is a simple, easy way to meet daily nutrition and physical activity guidelines.
Below are some tips and resources to help you focus on improving your health. So download and print this chart (pdf) and track your progress. Each day, strive to achieve these goals:
- Eat 5 or more servings of fruits and vegetables
- Spend 2 hours or less time watching TV, playing on computers, video games and mobile devices
- Play or move 1 hour or more. Keep trying and find something you like, so you enjoy moving!
- Drink 0 sugar-sweetened beverages. Trade in soda, fruit juice and sports drinks that are packed with sugar for water or low-fat milk.
More Resources to Help You Manage Your Health
Quartz and UW Health are committed to the health of our community. Together, we offer a wide range of programs and resources to help you manage your health.
Cooking and Eating
- 5 ways to get your 5 a day
- Keep Fruit and Veggies Available
- Recipes for healthier eating and cooking
- How can you make your plate healthier?
- Need some ideas to have the right foods on hand for quick - and healthy - meals? (pdf)
- A How-To Guide for Veggie Stir-fry Lovers
- A Guide to Whole Grains
- Meal Starter Ideas (pdf)
- Prepare Your Pantry for Quick and Tasty Heart-Healthy Meals (pdf)
- Tips for Packing a Healthy School Lunch
- Frustrated with Your Child's Picky Eating?
- How You Eat is as Important as What You Eat
- Making Sense of the Nutrition Facts Label
- Healthy Eating on a Lean Budget
Planning Meals to Maximize Energy and Control Hunger
- Plan to eat at least four times a day and use your body's hunger and fullness signals to decide how much to eat.
- Breakfast is key. It gives your metabolism a boost and provides energy during the time of day when you need it most.
- Avoid waiting longer than four hours between meals or snacks to prevent overeating later in the day.
- Include plenty of fruits and vegetables to fill you up with healthy fiber.
- Avoid sweetened drinks. They provide calories but very little long-lasting energy.
- If you have dessert, keep the serving small and substitute it for part of the carbohydrate portion of your meal.
- Use smaller plates (9 inches), bowls and glasses to help keep serving sizes under control.
- Plan ahead to have healthy foods on hand wherever you are. Nuts such as almonds or walnuts and trail mix travel well.
- Screen Time – Less is Better
- How Media Use Affects Your Child
- Is Your Pre-Schooler Too Active?
- Healthy Habits for TV, Video Games and the Internet
- Commit to Staying in Shape as a Family: Sign the Fitness Contract
- Too Busy to Exercise? Think Again!
- HBO Documentary Highlights the Need for Kids to Get Fit
- How Can You Motivate Kids to Get Active? Knowing Their Fitness Personality Might Help
- Exercise and Its Importance
- Exercise and Nutrition Misconceptions
- Role of the Family
|UW Health registered dietitian Cassie Vanderwall demonstrates how much sugar is actually in commonly consumed beverages.|
Pediatric Fitness Clinic
UW Health's Pediatric Fitness Clinic at American Family Children's Hospital offers program that help children and families make healthy lifestyle choices that will improve their well-being. Check it out!
This 5-2-1-0 promotion is adapted from the Let's Go 5-2-1-0 program created by Maine Health, and has been endorsed by the American Medical Association, American Academy of Pediatrics and Michelle Obama's Let's Move Program.