5-2-1-0 Blast Off to Family Wellness

When you're short on time, living healthy can be a tall order.

The pace of life in today's fast-food, media-driven culture doesn't make it any easier if you're a busy adult seeking optimum health for yourself and your family.

Henry Ford physicians can help with the "5-2-1-0" roadmap to well-being -- a national nutrition and fitness initiative developed by the American Medical Association; Maternal and Child Health Bureau; and Centers for Disease Control and Prevention.

The goal is to help your family become healthier and happier by promoting smart eating and physical activity in practical, enjoyable ways.

The "5-2-1-0" Game Plan

5:  Eat 5 or more fruits and vegetables every day. They're loaded with nutrients that boost energy, fuel brain cells, and fight sickness.
2:  Trim TV and computer play screen time to 2 hours or less every day. Research shows a direct link between excessive screen time and  weight trouble.
1:  Participate in at least 1 hour of moderate physical activity every day, or 20 minutes of vigorous activity at least 3 times a week. Exercise enhances health and stamina, lifts mood and helps shed pounds.
0:  Aim for near 0 sugar-sweetened drinks daily; restricting soda pop, sports drinks and fruit drinks. Instead, drink water and 3-4 glasses of milk a day.

Hit the starting line!

You can make small changes over time, experimenting to see what works for your family. 

For example, try substituting  part-skim mozzarella cheese for the whole-milk  variety in lasagna. Young eaters won't notice the difference, but the whole family will receive the healthy benefit of reduced fat and calories.

You have the power to monitor how much time your children spend playing video games or watching TV. Enjoy a family activity instead, whether it's a walk, jog, bike ride or brain-teasing board game. Have fun together!