For Families

Ready to promote the 5210 message in your family? All the information you need to create a healthy eating and physical activity environment for your family is in the family toolkit. As a parent you have the unique opportunity to be a healthy role model for not only your family but also your community! Even small changes can make a difference and you can inspire other families to start living the 5210 way.

Kid frowning at plate of vegetables

There are Many Ways to Get 5 A Day!

Did you know that it takes children time to learn to eat new food?

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You may need to present your child with a new food 15-20 times before they learn to eat it! If you find that you are struggling to get your children to try new foods, especially fruits and vegetables, don’t give up!  Remember, kids should eat at least 5 or more servings of fruits and vegetables every day.  And – you should give your kids fruits and vegetables to eat rather than juices or other drinks – these beverages are often sweetened and add extra sugar and calories to your children’s diet.  For more information about what your kids should be eating and drinking, click on the links below!

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Kids walking on log in forrest

Move More, but How Much?

Are your children active enough?

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  The National Association for Sport and Physical Education recommends that children 3-5 years should do structured physical activities for at least 60 minutes a day and at least 60 minutes, but up to several hours a day, of unstructured physical activities.  For children and adolescents who are 6 to 17 years old, the United States Department of Health & Human Services recommends that they engage in 60 minutes a day of moderate to vigorous physical activities.  In addition to the daily activity children and adolescents should be getting, they should also they should do that muscle-strengthening activities 3 days a week and 3 days should include activities that are bone-strengthening. What does this mean?

Glad you asked! Be active as a family. Go outside! Kids who spend more time outside are more active! Plan time each day to be active. If you are uncertain, or think your child may not be active enough, check out your local YMCA or other organizations, like the American Youth Soccer Association, the local Boys & Girls Clubs of America, or your local parks and recreation department that has information about local hiking and walking trails to encourage your child to be more active and introduce new lifetime skills! Family activities like going for a walk, riding bikes, or going to a local indoor pool are fun and a great way to increase physical activity and spend more time together as a family.  For more information about kids’ physical activity or tips for becoming a more active family, check out the links below!

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Kids reading books on bed

Zone Out to Zone In

Do your children spend too much of their recreational time in front of screens?

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If you said yes, you are not different than most parents! Screen time isn’t bad, but too much screen time is not good. The American Academy of Pediatrics recommends that children under 18 months avoid the use of screens other than video-chatting, children 2-5 years should limit their screen time to 1 hour or less a day, and children 6 years or older should have consistent limits on their use of screens.  As a parent, you should be co-viewing media with your children to ensure that they are viewing high-quality programs.  Additionally, parents should consider designating certain times of the day as screen-free, such as during meals or having screen-free rooms, such as bedrooms.  It may be helpful to consider developing a family media plan for all family members to follow.  A media plan can help you set limits for your children’s screen time and keep you accountable for modeling appropriate screen time behaviors.  For more information about screen time and tips to start your own media plan, check out the links below!

 

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Kid sleeping in bed

Put that Kid to Bed!

But really – do you have a bedtime routine that you follow every night?

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If not, you should! There is evidence to suggest that following the same bedtime routine every night helps to ensure a great night’s sleep, and fall asleep quicker. School-aged kids should be getting 9-11 hours of sleep each night.   Children who get enough sleep have improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.  So, turn off the screens at least 30 minutes before bedtime, and follow your routine! For more information about the importance of sleep and tips for bed time routines, check out the links below!

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Dan and son make dinner in kitchen

Recipes

Healthy Recipes & Tips to Get the Whole Family Involved!

Are you a busy parent with limited time to prepare a healthy meal for your family?

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Do you find it difficult to eat meals together as a family? Yes?  The resources in this section are just what you need to help you cook quick, healthy meals and encourage your family to get involved!  Families who eat together more regularly are more likely to eat healthier meals that include fruits and vegetables. So no matter how busy life may seem, it is important to make eating together as a family a priority each week!  Check out the links below!

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