Norton Children’s Prevention & Wellness High Five Program

5-2-1-0: Follow These Healthy Rules Each Day

5 fresh fruits and vegetables to keep you healthy and well

Follow these tips to prepare fruits and vegetables safely:

  • When selecting fresh produce, look for signs of bruising or rotting.
  • Wash and dry all produce, even if you don’t plan on eating the peel or skin.
  • Keep fruits and vegetables separate from raw meat, such as poultry and seafood.

For more information, visit the Centers for Disease Control and Prevention.

2 hours or less of screen time to help you stay alert and keep you charged

Here are some other activities to try at home:

  • Draw, paint or color
  • Read a book
  • Play a sport
  • Write a story
  • Play with friends, siblings, family members or pets
  • Swim

1 hour of activity to build strong bones and muscles, a healthy heart and a healthy lifestyle

Keep in mind:

  • Children need 60 minutes of moderate to vigorous physical activity daily.
    • Examples of physical activity are playing sports, games and family activities.
    • Raise the heart rate with regular bursts of movement, such as running, jumping, dancing or playing outside.
  • Stretch after exercising; hold each stretch for 30 seconds.
  • Drink water before, during and after physical activity.

Physical activity can be done throughout the day. Here are some ways you can add activity to your routine:

  • When watching TV, run in place, do jumping jacks or join in as you watch a fun video of others being active.
  • Go for a walk after dinner.
  • Play with a pet.
  • Do household chores.
  • Ride a bike or scooter, or go skating — always be safe and wear a helmet!

0 sugary drinks

Your body needs lots of fluids to stay healthy, but sweetened drinks contain added sugar your body doesn’t need. Drink water or unsweetened sparkling water throughout the day to keep your body healthy and well hydrated. Add lemon slices, strawberries or your favorite fruit as a fun flavor changer. Milk is another smart choice that helps keep our bones and teeth strong.

Playlist: Healthy at Home

Hand-washing

Hand-washing is the single best way to reduce the spread of infection. Keep yourself and your family healthy by following these hand-washing tips:

  • Wash your hands with soap and water for at least 20 seconds.
  • Scrub all the parts of your hands, including your fingernails, thumbs and wrists.
  • Only use hand sanitizer when you can’t use soap and water.

Always wash your hands at these times:

  • After using the restroom
  • Before and after eating
  • When they are visibly dirty
  • After playing with pets
  • After changing diapers or assisting a child who has used the toilet
  • After blowing your nose, coughing or sneezing

For more information on hand hygiene, visit the Centers for Disease Control and Prevention.

Wellness Hive Five Program

Follow the 5-2-1-0 rules each day to stay active and eat healthfully.
5-2-1-0 Rule Flyer

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