Parents hear lots of advice about helping their family eat better, exercise more, and maintain a healthy lifestyle. So much advice, in fact, that sometimes the real message gets lost.

Nemours Health and Prevention Services (NHPS), a nonprofit organization focused on children's health, makes it easy to get the facts straight. NHPS, like KidsHealth, is part of Nemours, one of the nation's largest health systems devoted to improving the health of children. Its formula called 5-2-1-Almost None helps parents and kids remember the basics of a healthy lifestyle.

What's involved?

The guidelines in the 5-2-1-Almost None formula have been shown to help people prevent obesity, maintain a healthy weight, and improve their overall well-being.

We were all told as kids to "Eat your veggies!" And now we're telling our kids the same. And why not? Most fruits and vegetables are full of nutrients and naturally low in calories and fat, making them a healthy choice. They're also full of water and fiber, which makes them filling.

5-2-1-Almost None recommends 5 or more servings of fruits and vegetables daily. A serving size equals cup of chopped fruit or vegetables or a full cup of raw leafy vegetables, like spinach.

Here are some ways to get more servings in your kids' diet:

Screen time includes watching media on TVs, tablets, and smartphones; playing video games; and computer use that's not related to school. While some screen time can be an excellent way to educate and entertain kids, too much is associated with an increased risk of becoming overweight.

Experts recommend:

Next time your older kids complain "there's nothing to do" but watch TV, offer these alternatives:

Most kids don't spend enough time moving their bodies. At least 1 hour of physical activity is recommended every day for kids 6 years and older.Toddlers and preschoolers should be active for at least 90 to 120 minutes every day.

Regular physical activity helps kids to have strong and healthy hearts, bones, and muscles, and to achieve or maintain a healthy weight. Those who are active may have an increased ability to learn, feel more energetic, and sleep better.

Here's how to get your family moving:

Besides causing dental cavities, sugary drinks are one of the main culprits behind the childhood obesity epidemic.

But what's considered a "sugary drink"? You may be surprised to know that it's not just soda. Juice drinks, lemonades, sweetened iced teas, sports drinks, and coffee drinks are also loaded with sweeteners and offer little nutritional value.

For kids 2 years and older, water and fat-free or low-fat milk (1%) are the best choices for drinks. Limit 100% fruit juice to no more than one serving (46 ounces) per day for kids 16 years old, and no more than two servings (812 ounces) for kids 718 years old. As an alternative, add flavor to water by throwing in a few lemon or lime slices. Your kids will enjoy a refreshing beverage that's good for them, too.

Here are more tips for getting your kids off the sugar-packed soft drinks:

So try to make 5-2-1-Almost None part of your family's life, and share the formula with your kids. It can help prepare them to make good decisions on their own about the foods they want to eat and that can lead to a lifetime of healthier choices.

Date reviewed: December 2016

Originally posted here:
One Formula for a Healthy Lifestyle - the Web's most ...