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Hi, my name is Natalie Rodakowski and I'm here today
to talk to you about a program called 5-2-1-Almost None.
This program was actually designed specifically for
children to help them remember how to live a healthy lifestyle.
The five actually stands for five fruits and vegetables
a day, the two stands for two hours of screen time,
the one stands for one hour of physical activity,
and the Almost None stands for almost no sugary drinks.
Now I know that this may sound confusing, but join me
as I take you individually through each one and help
you give suggestions on how you can be 5-2-1-Almost None.
It's really important that you strive to eat five or more
servings of fruits and vegetables per day.
You know that fruits and vegetables are good for you,
but do you know why?
Naturally low in calories and fat, fruits and vegetables
are also full of water and fiber, so they will fill us up
and help us digest food.
What's even more, the phytochemicals, vitamins,
and minerals in fruits and vegetables work together
with fiber to keep you healthy.
Phytochemicals are what give fruits and vegetables their
colors, so that's why it's important to eat lots of
colorful produce every day.
Here are some tips to fill your diet with fruits and vegetables.
Include two fruits and vegetables in every meal.
Add vegetables like broccoli, peppers, or tomatoes
to your eggs or omelets.
Try tomato slices on your breakfast bagel.
Add berries, bananas, or brightly colored fruits to
cereal, pancakes, or waffles.
Pile veggies on your pizza.
The possibilities are endless.
Sliced tomato, mushrooms, onions, peppers, and broccoli.
Sometimes you can even get pineapple on your pizza.
Order your sandwiches with lettuce, tomato, peppers,
onions, or sprouts, or maybe with all of the above.
Chop up fruits and vegetables and store them in the fridge
so they are ready to eat.
Ask your parents to buy the fruits and vegetables you like,
so when you feel munchy, you've got plenty of options.
Try a new fruit or vegetable every week.
Even try peanut butter, low-fat dips and dressings,
or low-fat cheese along with your fruits and veggies.
And lastly, blend your favorite fruit with milk or frozen yogurt
to make a delicious smoothie.
Did you know that the average American teen spends more time
watching TV than any other activity except for sleeping?
Even more time, in fact, than going to school?
Try not to spend more than two hours per day
in front of the screen.
What is screen time exactly?
It's time you spend watching TV, DVD's or videos,
using the computer, or playing video games.
You'll be happy to hear that screen time does not include
time you spend on the computer doing homework.
So, not including homework, how much time do you spend
in front of the TV screen every day?
If you're like most kids, it's probably far more
than the recommended two hours.
Today, kids across the US are racking up almost
six hours a day in screen time.
That's about 42 hours per week, more than a full-time job.
How often are you moving while you're in front of the screen?
Go outside and do something fun like catching a football,
sinking a free throw, or turning a jump rope.
The more TV time you watch, the less time you have
to be active and healthy.
Why do we always eat in front of the TV?
How often do you grab a snack and eat it
while you are watching TV?
Snacking isn't bad for you only when you're hungry.
But are you always hungry when you eat?
Research has found that the more you watch TV, the more you eat,
especially the types of food advertised on television.
Can watching a TV affect your grades?
Definitely.
Students who watch less than one hour of screen time a day
have better reading skills than students who watch
more than one hour per day.
Did you know that being physically active means
using energy to move your body?
Did you also know that getting one hour of physical activity
a day is best for a strong and healthy body?
So it's very important that you try to strive for this
one hour of physical activity per day.
You don't have to do the same thing for a whole hour.
You can do as many different activities as you want,
and add up the minutes to meet your goal in one hour.
For example, if you add up 20 minutes for walking to school,
20 minutes for shooting hoops with your friends, 10 minutes of
raking the leaves, and 10 minutes for walking your dog,
you could equal that out to 60 minutes and you've
got it in for the day.
Did you know that sodas are almost as acidic
as a car battery acid?
Did you also know that you'd have to bike for about an hour
to burn off the calories in a 20-ounce bottle of cola?
American kids drink twice as much soda as they do milk.
So let's try to drink almost no sugary beverages,
no more than two servings per week.
So why is drinking fluid important
to keep your body healthy?
Drinks are mostly water, which is an essential nutrient
for all living things.
But not all drinks are good for you.
Sugary drinks are like liquid candy.
They contain sugar that was added by the company
that made them.
Most of us think sugary drinks taste good, but did you
know that too much sugar is bad for your body?
Too much sugar can cause cavities in your teeth
and make you gain more weight than you should.
Can you guess what some sugary drinks might be?
Well, any soda except for diet soda
is considered a sugary drink.
Also, any juice that doesn't say 100% juice on the bottle
is considered sugary.
And also sports drinks.
Juices have natural sugars and vitamins in them,
things that come straight from the fruits and vegetables
they are made from.
This is why drinking 100% juice is so good for you.
If a bottle says 100% juice, it means that all the liquid
comes straight from the fruit or vegetable and nothing else
was added by the company that made it.
What do you, the trees, and a hamster have in common?
Do you give up?
You all need water.
All living things must have water to survive,
whether they get it from a water fountain, a rain cloud,
or a little bottle attached to the side of the hamster cage.
It might not seem like it, but water is
the most necessary nutrient of them all.
So necessary that people can't survive for more than
a few days without it.
When it's hot and you're physically active, it's good
to drink water, even when you're not thirsty.
Water is your body's drink of choice, because it will
help keep you healthy and full of energy.
So what can you do to drink almost no sugary beverages?
Choose water or 1/2 cup of 100% juice for your drinks
during the day and at your meals.
Try to drink sodas only on special occasions,
not every day.
Make a smoothie by blending some juice with frozen fruit.
Smoothies are tasty treats and are good for you.
This program was actually founded in Delaware, where they
realized that a lot of their children are overweight.
This program is now nationwide, and actually
can be found right here in Mattoon, Illinois
through Sarah Bush Lincoln Health Center.
For more information, please visit the website below,
and I guarantee you with these guidelines,
you can become 5-2-1-Almost None.