The 5-4-3-2-1-0 FIT Program

Based on Brenner's Children's Hospital FIT Program

Each number represents a goal for your child and family.  Implement one new goal each week for 6 weeks and you will be on your way to a healthier lifestyle!  Start with any ONE item and build up to meeting ALL 6 goals. 

5 - Eat 5 or more servings of fruits and vegetables every day
Fruits and vegetables are FUN foods to eat???  They taste great as a snack or with meals and are important sources of vitamins, minerals and fiber.  They lower our risk of high blood pressure, diabetes, and some cancers, and keep us at a healthy weight. 
Serving Size:    
  1 medium fruit, 1/2 cup of small cut up fruit, or 1/4 cup dried fruit.
  1/2 cup raw or cooked vegetables, 1 cup raw leafy vegetables.
  Eat a rainbow of colors every day (Circle your FAVORITE FIVE):

Red - apples, strawberries, raspberries, cherries, cranberries, grapes, beets, pink/red grapefruit, red peppers, tomatoes, watermelon, radish, blood oranges, rhubarb. 
Orange/Yellow - cantaloupe, carrots, oranges, clementines, mandarin oranges, pineapples, orange/yellow peppers, peaches, pumpkins, apples, apricots, squash, pears, mangoes. 
Green - asparagus, apples, green beans, broccoli, spinach, kiwifruit, brussel sprouts, artichokes, kale, collard greens, romaine lettuce, sugar snap peas, green peppers, celery, cucumber, honeydew melon, bok choy, grapes, okra zucchini. 
Blue/Purple/Black - blueberries, eggplant, plums, blackberries, figs, grapes, raisins, dried plums, elderberries, boysenberries. 
White/Brown - bananas, jicama, cauliflower, pears, onions, shallots, mushrooms, water chestnuts, garlic, figs, dates.

	Tips for eating more fruits and
	Eat a piece of fruit or vegetable at every meal - makes it a family challenge!
	Keep track and reward the winner.
	Snack on raw vegetables with dip

4 - Eat at least 4 or more meals together as a family every week
Meals are an important time for family to be together, and to improve our health in many ways:
  Eat more fruits and vegetables
  Keep a healthier weight
  Eat less fat and calories, but more vitamins and minerals
  Develop healthier eating habits and good social skills
  Less likely to drink, smoke, or use drugs
  More likely to get good grades

What makes a balanced family dinner?

	Whole grains: Boost fiber and nutrients with whole grains rather than refined, processed products.
	Lean meat, fish, poultry, and beans: Cook protein without large amounts of fat.
	Vegetables and fruit: More matters! Fill half of your plate with veggies every night!
	Low fat dairy: Skim or 1% milk is a better beverage choice.

How to have a family meal

	Schedule ahead of time - Everyone gets to help plan meals and create the grocery list.
	Divide the cooking - every family member is responsible for part of the meal.
	Make a larger meal, and freeze the rest for later in the week.
	Everyone helps prepare the meal and clean up afterwards.
	Clear the table, turn OFF the TV, and have FUN! Talk, relax, and enjoy your family!

3 - Eat 3 Meals a day - no skipping
Eating 3 regular meals a day keeps our energy and weight in balance!
BREAKFAST

	Sandwich, piece of fruit, peanut butter and banana toast (100% whole wheat bread)
	Breakfast burrito, Egg Sandwich
	Dry cereal, nuts, piece of fruit or light yogurt

LUNCH

	Sandwich (turkey, ham, chicken, lean roast beef)
	Whole wheat pita (tuna or chicken salad with mustard, low fat dressing)
	Piece of fruit, fruit cup in own juice, light yogurt or sugar-free pudding
	Low fat cottage cheese, String cheese, or 1/4 cup nuts
	Vegetable sticks or baby carrots

DINNER

	Tacos or burritos - Wheat tortilla, salsa, lettuce, 2% shredded cheese
	Lean ground turkey breast, grilled chicken strips, or beans
	Grilled chicken strips, instant brown rice, frozen vegetable stir fry, olive oil
	Whole wheat pasta, spaghetti sauce, green beans

SNACKS

	Great to keep your hunger in check if you haven't eaten in 3 hours and your next meal isn't for 3 hours.
	Not sure if you are truly hungry?  Try water or a sugar-free drink first!
	Fruit, light yogurt, string cheese or veggies and dip make a perfect snack.

2 - Limit "screen time" TO LESS THAN 2 HOURS PER DAY
What is Screen Time?

	Screen ime includes watching TV or movies, playing video games, talking on the phone, and using the computer/internet.  These "sitting" activities aren't active at all, and involve little movement or physical activity.
	More than 2 hours of screen time a day weakens our muscles and bones, slows our metabolism, and can cause us to be unhealthy!

Tips to decrease screen time:

	Turn the TV off during dinner
	Schedule your TV watching, video games, or computer time - choose specific shows to watch or set a timer to make sure you keep under 2 hours a day
	Put the TV and computer in a family room - never in a child's bedroom!
	Keep the TV out of your bedroom - this causes us to watch more TV and can even hurt our sleep
	Write the shows you watch in a journal and try to cut out re-runs or shows that are not your favorite
	KEEP SCREEN TIME TO LESS THAN 2 HOURS A DAY OR 14 HOURS A WEEK!

1 - Get at least 1 hour of physical activity every day
Physical activity can be anything that gets you up and moving! Walking, push-ups or sit-ups, stretching, and active games are all types of physical activity. 
Daily physical activity not only helps us control our weight, but strengthens our bones and heart and can improve our mood.  It can help to prevent many diseases such as heart disease, diabetes, and some cancers. 
You don't have to do a whole h our at one time e- it all adds up!

	A short burst of activity, lasting 5-10 minutes.  You can fit these in three to four times a day.
	Short bursts of physical activity keeps your body using energy throughout the day and helps maintain a healthy weight.
	Some examples: During TV commercials, do jumping jacks, push-ups or sit-ups, stretch, run up the stairs, or lift hand weights.  Take the stairs instead of the elevator. Park further away and walk to work or to the store.  Turn up the music and dance with friends and family.  Play an active game of Simon-Says, Red Light, Green Light, Hopscotch, or jump rope.

0 - ZERO/No Sugar-sweetened Beverages
ANY sweet beverage should be completely eliminated - COMPLETELY.  That means absolutely no juices of any sort, sport drinks such as "Gatorade", sweet tea (unsweetened tea is fine), or regular soft drinks (unless they are "diet").  Water should replace ALL such sweetened beverages.  1% or skim milk is fine in limited amounts. 
Remember, "zero" sweetened beverages means none - absolutely NONE. 
Following this rule can make a HUGE difference for many children in getting their weight under control.  A single sweet drink can contain over 200 calories.  Eliminating ALL of these can drop calorie intake substantially. 
Take home messages:  Eliminate sugar-sweetened beverages - they do nothing for our bodies (and that includes juice and sports drinks).  Drinking our calories does not fill us up - it just gives extra calories.  There a lot of great tasting sugar-free beverages out there. 

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