Share The Health

Start the New Year Right with 5-2-1-0


Is your New Year’s resolution to get healthy in 2021? Research shows that large goals can be daunting, but smaller changes lead to lasting healthy habits. That’s why LiveWell Frederick’s 5-2-1-0 program is so effective. It’s all about setting small daily goals that lead to better health and wellness long-term.

5 – Eat 5 or more fruits and vegetables daily.

2 – Limit screen time to 2 hours or less.

1 – Get 1 hour or more of physical activity daily.

0 – Drink 0 sugary drinks; choose water instead.

Make these your small, daily healthy habits this year. Here are a few ideas to get started and make it easier each day.

Eat 5 or more fruits and vegetables daily.

  • Get creative with your veggies. There are so many ways to try new vegetables as snacks and add them to your meals. Check out these ideas from LiveWell Frederick.
  • If you work outside of your home, pack a healthy lunch the night before. If you’re dining away from home or on the go, ask for an extra side of veggies or a side salad instead of fries.
  • Don’t try to do it alone. Find a buddy with similar 5-2-1-0 goals. Swap healthy recipes, meal plan and prep together, or start new physical activities (as social distancing allows).

Limit screen time to 2 hours or less.

  • Don’t watch TV or use your phone, computer, or tablet where you sleep.
  • Instead of watching TV this evening, try a family workout together. You’ll limit your screen time and meet another 5-2-1-0 goal by getting 1 hour or more of activity.
  • Other family bonding activities can take the place of screen time, too. Read a story, do a craft together, or take the dog for a walk.

Get 1 hour or more of physical activity daily.

  • Add 1 hour for exercise to your calendar like you would a meeting or appointment. This will hold you accountable and begin to build fitness into your daily schedule.
  • When working, use downtime as active time. Take a walk at lunch, or use short breaks to stand, stretch, or run a lap around the building or neighborhood.
  • Go digital and try a new fitness app or exercise video. There are plenty of free trials and subscriptions available and free videos on YouTube.

Drink 0 sugary drinks; choose water instead.

  • Tracking your daily water intake helps you visualize your progress. LiveWell Frederick’s water tracker lets you cross off each glass of water throughout the day until you hit the 8 recommended glasses daily.
  • There are so many ways to quench your thirst with less added sugars. You can still drink coffee and tea without added sugars or add a splash of 100% fruit juice to water to boost flavor.
  • Think you don’t like the taste of water? Get creative. Add fruits like lemon and orange slices or veggies like cucumbers for more flavor.

Learn more about 5-2-1-0 and LiveWell Frederick and find more healthy living resources here. Or better yet, join LiveWell Frederick’s Healthy Habits Reset Challenge—the deadline to register is January 15.