5-2-1-0 rule for a healthy lifestyle

5-2-1-0 rule for a Healthy lifestyle

 

Vacations are soon approching...so this is especially for parents, as kids now a days spend most of the time watching TV and snacking fatty foods or just play games on mobile, computers, this will help kids develop healthy habits.

Follow 5-2-1-0 Rule

5 or more servings of fruit and vegetables per day

Fruits and vegetables contain many nutrients that a child’s body needs.Children who eat five or more servings of fruit and vegetables a day are significantly less likely to become overweight or develop obesity than children who eat less than three servings per day.

2 hours of screen time or less per day

Children who watch more than two hours of screen time (TV, computer, video games) per day have double the incidence of obesity when compared to children who watch less than one hour per day. Limit screen time to two hours or less per day and keep children physically active. Children should not be allowed to watch TV before 2 years of age, and there should be no TV in a child’s bedroom, no matter what the child’s age.

1 hour or more of physical activity per day

There is significant improvement in both physical and mental health when children and teenagers obtain their required 60 minutes of physical activity per day. Encourage your child to be active! Have a goal of 60 minutes a day of moderate physical activity such as playing outdoors, swimming, dancing or biking.

0 sugar sweetened beverages per day

An easy way to help is to reduce consumption of sugar-sweetened beverages such as soft drinks, fruit drinks, punches, flavored milks, sports drinks and flavored coffees. Provide your child with plain milk, lemon water, coconut water, buttermilk and water to drink. Give your child fresh fruit instead of juice.

Ready, get set go follow  5-2-1-0 rule for a healthy lifestyle.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover