5210+ Every Day

5210+ Every Day is a toolkit adapted from two national recognized and evidence based programs, "5210 Let's Go!" and Coordinated Approach to Child Health (CATCH). 5210 Let's Go is a research-based program designed in partnership by the U.S. Department of Health and Human Services, the American Academy of Pediatrics, the U.S. Department of Agriculture, and the National Association for Sport and Physical Activity. The CATCH program is a researched based and evidence proven program in reducing childhood obesity. 5210+ Every Day promotes tips that encourages children and families to make healthy food choices and daily healthy living behaviors. Currently, 5210+ Every Day education is provided by two community coalitions led by Cook Children's: Johnson County Alliance for Healthy Kids and the Healthy Children Coalition for Parker County.


5 or more fruits and vegetables

Adding a variety of fruits and vegetables to your child's diet are not only low in calories and fat but they also provide important nutrients needed to keep your child's body healthy. Simple ways to add more fruits and vegetables to your child's plate include:

  • Are naturally low in calories and fat
  • Provide important nutrients to keep your body healthy

Keep it simple:

  • Buy fruits and vegetables that are in season
  • Let your child pick out a new fruit or vegetable to try when grocery shopping


2 hours or less of screen time

Did you know that too much screen time can lead to more calories eaten, poor grades and trouble sleeping? It is recommended that you child spend two hours or less of recreational screen time on any of the following:

  • Television
  • Video games
  • Computers
  • Tablets and smart phones

Too much screen time can lead to:

  • More calories eaten
  • Poor grades
  • Trouble sleeping


1 hour or more of physical activity

Being active for a minimum of one hour a day is one of the best things your child can do to boost endorphins and improve their overall health. Staying active also keeps you healthy, makes you stronger, improves your flexibility and makes your heart happy. Simple ways to keep moving include:

  • Take the stairs
  • Take a walk with your family
  • Play with your pet
  • Go on a bike ride
  • Parking your car at the back of the parking lot


0 sugary drinks

Your body needs six to eight glasses of water a day! This is necessary to support digestion, circulation, the transportation of nutrients, and the maintenance of body temperature - among other bodily functions. Increase your child's water intake with these tips:

  • Offering water when they wake up
  • Drinking water with every meal and snack
  • Drinking water before and after exercising

+ 10-12 hours of sleep every night

Preschool and school-age children need an average of 10-12 hours of sleep every night.

How to get the best sleep:

  • Practice a consistent and relaxing bed time routine
  • Unplug recreational screen time an hour before bedtime
  • Limit sugar or caffeine before bedtime
  • Adjust bedroom light, noise and temperature to create a comfortable sleep environment

Making healthy food choices using GO, SLOW, and WHOA

  • GO foods – nutrient dense foods that usually contain the smallest amount of salt, added sugars, unhealthy kinds of fat and no preservatives. A few examples of GO foods that you can eat or drink anytime are: apples, black beans and water.
  • SLOW foods - foods that usually contain a little more sugar, salt, and unhealthy fats and preservatives that would not be found in a GO food. A serving size of a SLOW food can be eaten 2 or 3 times a week. A few examples of SLOW foods are: applesauce, refried beans, pretzels and 100% apple juice.
  • WHOA foods - foods that contain a lot of sugar, salts, unhealthy fats and preservatives than both the GO and SLOW foods. A serving size of a WHOA food can be eaten 2 or 3 times a month. A few examples of WHOA foods are: apple pie, chips, fries and soda.

Choose 5-2-1-0 everyday!


Questions or comments

If you have any questions or would like more information about our program, please email Dora Garcia.