Let’s Go! 5-2-1-0
July 4, 2014
LiveWell Garfield County promotes obesity reduction and prevention through healthy eating and active living. Let's Go! 5-2-1-0 is a program that encourages everyone in Garfield County to eat well and be active. The program emphasizes the importance of:
5 or more fruits and vegetables daily
2 hours or less of recreational screen time (keep the TV and computer out of the bedroom, and no screen time before age 2)
1 hour or more physical activity
0 sugary drinks; more water and low-fat milk
A diet rich in fruits and vegetables provides vitamins and minerals, important for supporting growth and development, and for optimal immune function.
Most fruits and vegetables are low in calories and fat, making them a healthy choice anytime. They may also contain phytochemicals (fight-o-chemicals) that work together with fiber to benefit your health in many ways. Different phyotchemicals are found in different fruits based on their color — that's why it's important to put a rainbow on your plate.
Try the three-bite rule. Offer your family new fruits and veggies different ways and try at least three bites each time — it can take seven to 10 tries before you like a new food.
Try a low-fat salad dressing with yogurt or try peanut butter with your veggies for added protein.
Make a fruit or veggie salad.
Add veggies to foods you already make such as pasta, pizza, soups, casseroles, etc.
Add fruit to your cereal, oatmeal or other breakfast foods.
Be a good role model for your family and have at least one veggie at every meal.
Wash and chop veggies and fruits so they are ready to grab and eat.
Most people prefer crunchy foods over mushy ones. Enjoy them fresh or lightly steamed.
CHOOSE WITH THE SEASONS
Farmers Markets are now open for the summer across Garfield County, making it easier to choose a variety of fruits and vegetables that are in season.
Frozen fruits and veggies are always available and are a healthy choice.
BE A ROLE MODEL
You are your family's No. 1 role model, so start practicing the healthy habits you encourage your family to practice.
Start by making small changes.
Encourage the whole family to embrace a healthy lifestyle.
Let's Go! 5-2-1-0 and LiveWell Garfield County help you and your family to improve healthy eating habits and to be more physically active. For more information, contact Dana Wood, LiveWell Garfield County Coordinator at (970) 625-5200, ext. 8121 or firstname.lastname@example.org.