5-2-1-0

 


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.

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

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

Exercise

Sweetened Beverages

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.