You may have heard about the 5-2-1-0 strategy[1], especially if you work with children or care for a child or grandchild. It is a wonderful tactic developed to reduce obesity in children, and there is easy-to-read information on several states’ health websites. Here, for example, is the State of Iowa website (http://www.iowahealthieststate.com/resources/individuals/5210/why5210works/) on this topic. The strategy neatly covers the common issues with energy intake and output in children today.
The 5-2-1-0 strategy:
5 fruits and vegetables a day
2 hours or less screen time a day
1 hour of physical activity a day
0 sweetened drinks a day
Of course, screen time is a difficult issue with increased use of online learning during the pandemic, but the principles are still applicable. For example, how do I spend my time during my breaks or in between online classes and meetings? Perhaps we can use these five minute “gap” times to stretch or go for a quick jog instead of checking the latest news feed?
Making Choices for Better Health at Any Age
Now you may say, but I am not a child! Even though it was developed for children, we can see its application for adults too[2]. For example, do we look at our plate of food and think seriously, do I need all the fries or pasta? Can I pick up an apple instead of a bag of chips for snacks? Do I have a tendency to go online or use my phone to watch the latest show or keep myself updated on social media, foregoing a walk in the park or cleaning my room or washing my dishes? Can I ask for water with my meals instead of sodas?
Searching for the greater good for body and soul
You may also notice that the bigger question is why I am choosing a particular item or activity. Am I the type of person that is drawn to what quenches my immediate needs? Looking at the above strategies, do we tend to choose foods that satisfy my immediate desire of gratifying a want, whilst foregoing the greater good of healthy options that are better for my body and soul? As we prepare for Lent, it may be a good idea to reflect on the food choices we make each day. From the very concrete practical choice of choosing water over a sweetened drink, we can be brought to a similar question in the spiritual dimension: Am I choosing the Living water that will quench my thirst (cf. John 4:10)?
[1] Rogers VW, Motyka E. 5–2–1–0 goes to school: a pilot project testing the feasibility of schools adopting and delivering healthy messages during the school day. Pediatrics. 2009;123(Suppl 5):S272–S276.
[2] Robinson A. A few moments of lifestyle advice. Fam Pract Manag. 2014 Jan-Feb;21(1):32. PMID: 24444628.
Posted February 10, 2021
