5210 is a catchy way to spread the message about healthy habits. The nationally recognized childhood obesity prevention program began in Maine and has expanded to many states, including Iowa. The numbers remind us of the following habits we should do each day and help our kids to do:
- 5 or more fruits and vegetables
- 2 hours or less recreational screen time
- 1 hour or more of physical activity
- 0 sugary drinks, more water
Today, I’m going to focus on eating 5 or more fruits and vegetables. A diet rich in fruits and vegetables provides vitamins and minerals, important for supporting growth and development, and healthy immune function in children. High daily intake of fruits and vegetables among adults is associated with lower rates of chronic diseases such as heart disease, stroke, high blood pressure, diabetes, and possibly, some types of cancers. And in addition to that, they taste good!
Boost your family’s fruit and vegetable intake by eating them on a potato, in a tomato, or with a toothpick.
Next week we’ll share how to reduce screen time and increase physical activity.
When I was a child, my mom always had me involved in the kitchen and grocery shopping. I went with her on every grocery run and was in the kitchen ready to help her cook every meal. I loved every minute of this time with my mom, whether it was getting to pick out the best tomatoes from the supermarket or learning how to whisk eggs, I had fun and learned so much about cooking. I am still passionate about these activities today, making time for grocery shopping once a week and making most, if not all of my meals and snacks at home. I feel that my story is an example of the importance of getting children involved in the cooking and purchasing of foods in order to allow them to learn valuable kitchen and shopping skills and build an understanding of their food choices.
When it comes to grocery shopping and cooking at home, we tend to hesitate when it comes to getting our children involved. At times it may be due to you being rushed to make dinner, in a hurry to get out of the supermarket, worried about the hazards that exist in the kitchen, hot ovens and stove tops, sharp knives, raw ingredients, or just afraid of the mess that may be left behind. However, when we involve our children in age-appropriate activities in these settings we are able to teach them valuable cooking and purchasing skills. Bringing your kids into these activities with you can also allow them to develop healthy habits like how to identify more nutritious food options while grocery shopping and adding a variety of fresh produce and colors to each meal, for example. Here are some ideas of how you can get your child involved in grocery shopping and in the kitchen.
In the grocery store:
- Give your kids the task of finding items on your grocery list in the supermarket.
- Allow them to pick out a new fruit or vegetable to try when grocery shopping.
- Play “I Spy” in each section of the grocery store.
In the kitchen:
- Give your kids the responsibility of washing fresh produce.
- Let them sprinkle on herbs and seasonings to foods you are preparing.
- Let them tear up lettuce when preparing salads or snap fresh green beans when preparing dinner.
Take the time to introduce your kids to these activities to allow them to build core lifestyle skills that they can use for the rest of their lives. It is a wonderful opportunity for parent-child bonding. Allow them to help, try new foods, and exercise their creativity. Just take a moment to enjoy all of the messes and memories.
Written by Allie Lansman, ISU Dietetic Intern