How well do you know 5-2-1-0?
LiveWell Frederick’s 5-2-1-0 program promotes small, healthy changes to enhance health and wellness. Here’s
how it works:
- 5: Eat 5 or more fruits and vegetables daily.
- 2: Limit screen time to 2 hours or less daily.
- 1: Play or get physical activity for 1 hour or more daily.
- 0: Drink 0 sugary drinks.
Let’s focus on 0.
Limiting or eliminating sugary drinks can help you maintain a healthy diet
and weight. Drinking sugar-sweetened beverages like soda, sports drinks,
and some coffees is associated with
heart disease, and more. But drinking zero sugary drinks and choosing water instead
can cut down on the calories—about 650 in some cases.
Consider these 10 tips for ‘rethinking your drink’ from our
Drink more water! Choose H2O instead of sugary drinks. Non-diet sodas, energy drinks, and
other sugar-sweetened drinks contain unnecessary calories.
Start cutting back slowly. If you have sugary drinks like sweetened tea or soda regularly, begin
to cut back now. Mix half sweetened and half unsweetened tea, for example,
so you gradually get less sugar.
Check your labels. Use the
Nutrition Facts label to choose healthy beverages at the grocery store. You’ll find all
the info you need about added sugars, saturated fat, sodium, and calories
to help you make better choices.
Make water more exciting. Add slices of lemon, lime, cucumber, or watermelon to your drink for an
extra boost of flavor. This is a great tip for picky kids who think water
is “boring,” too.
Downsize your drink. If a large coffee is your go-to, consider a smaller size instead. Or,
when you do opt for a sugar-sweetened beverage, go for the smallest size,
like an 8 oz. can of soda instead of the traditional 12 oz.
Do dairy right. For lattes, cappuccinos, and more, switch up your order from whole milk
to low-fat or fat-free (skim milk) to reduce the amount of saturated fat.
Skip the ‘whip.’ When ordering coffee, ask your barista to leave off the extras
like whipped cream or caramel drizzles that rack up the calories.
Stock your fridge strategically. Make water, low-fat, or fat-free milk the easy choice at home. Place them
in lunch boxes for the kids, keep jugs or bottles of cold water on hand,
and replace all sugar-sweetened beverages with healthier alternatives.
Take your water on the go. It’s cost-effective, and you’re more likely to drink water
if you have a water bottle on hand. Not only will you save money from
filling a reusable water bottle, but it’s also better for the environment.
Start a family water challenge. Download this water tracker template from LiveWell Frederick. Challenge the family to see who can drink the
most cups of water by the end of the week.
Want additional tips like these? Visit
LiveWell Frederick’s website or
read this blog post about staying healthy and hydrated.