5 — Try to eat at least 5 vegetables and fruits every day.

 

Try to eat vegetables at least three times a day, and eat at least two fruits a day. Eat a variety of fruits and vegetables, including green leafy vegetables. Fruits and vegetables are high in healthy nutrients and low in calories, providing a steady source of energy throughout your day. Eat fresh and local when you can, but frozen or canned vegetables are also good.

 

2 — Cut down on television watching and other screen time.

 

Work toward a goal of no more than 2 hours a day of television watching. This is especially important for children and youth. Avoid snacking and try to be as active as possible while watching television. When you’re done watching a show or event you really want to watch, turn off the TV and be more active. Do house or yard work, work on hobbies, go for a walk or bike ride, work out at a gym, garden, spend quality time with family, or engage in any other activity you enjoy.

 

1 — Try to get at least 1 hour a day of physical activity.

 

Current guidelines for physical activity recommend that all children and youth get at least an hour day of physical activity, at least five days a week. This is a good goal for adults as well, especially if you are overweight.  If you haven’t been active, start with 10 or 20 minutes of activity a day, and gradually increase your activity until you reach your goal.

 

Almost None — Avoid all sugar-sweetened beverages.

 

Sugar-sweetened beverages, such as sodas, sweet tea and fruit-flavored drinks, are high in calories and sugar and contain almost no nutrients. Just four sugar-sweetened drinks per day could be half of your recommended calorie intake. Eliminating these drinks can reduce calories and help you maintain or lose weight. People with diabetes or pre-diabetes should completely eliminate sugar-sweetened drinks.  Try to substitute more water, flavored water, or unsweetened juices.

 

Links to More Information

• Division of Public Health’s Physical Activity, Nutrition and Obesity Prevention Program website
• Tips on being more active from the Get Up and Do Something website
• Nemours Health and Prevention Services 5-2-1 Almost None website for children
• Nutrition advice from Choose My Plate federal website
• Physical Activity Guidelines from the U.S. Department of Health & Human Services
• Data on behavioral risk factors – including obesity, physical activity, and nutrition in Delaware