Why a Healthy Living Plan?

Following the 5-2-1-0 recommendations has the potential to greatly improve your health! Growing evidence suggests that adhering to these eating and activity guidelines can stop overweight and chronic conditions like heart disease and diabetes.

About LMHC

Let's Move Hampden County 5-2-1-0 (LMHC 5-2-1-0) is a growing network of local community and governmental organizations that collaborate on numerous initiatives and projects to advocate for local healthy food access, nutrition, and wellness in all of Hampden County with particular focus on Holyoke/Springfield urban areas.

Upcoming Events

Currently there are no events.

Eat Real: Try to fill half your plate with fruits and vegetables at every meal.

5 Fruits or Vegetables Every Day

  • Fruits and vegetables contain important nutrients that your child’s body needs. Replace less healthy foods with fruits and vegetables!
  • Children who eat 5 or more servings of fruit and vegetables a day are more likely to be a healthy weight and less likely to have cancer, diabetes, heart disease and other health problems.
  • Encourage your child to eat fruits and vegetables at every meal and as snacks!

Eat Your Colors Every Day!

Red Purple Yellow - Orange White Green

Benefits of the color red:

  • Heart health
  • Memory function
  • A lower risk of some cancers
  • Urinary tract health

Benefits of the color purple:

  • A lower risk of some cancers
  • Urinary tract health
  • Memory function
  • Healthy aging

Benefits of the color yellow and orange:

  • A healthy immune system
  • Infection prevention
  • A lower risk of some cancers
  • Heart health
  • Vision health

Benefits of the color white:

  • Healthy heart
  • Lower cholesterol level
  • A lower risk of some cancers

Benefits of the color green:

  • Strong immune system
  • Infection prevention
  • Healthy vision
  • A lower risk of some cancers
  • Strong bones and teeth

2 Hours or Less Fun Screen Time

  • Children who watch screens (TV, cell phone, tablet, computer, video games) for 2 hours or less a day are more likely to have a healthy weight.
  • The younger your child is, the more care should be taken to reduce screen time. Doctors recommend children under age two should not watch any TV or be exposed to any screens.
  • Children without a TV in the room they sleep in are less likely to have sleep problems and more likely to be social and go outside and play.

Tip: Resolve to make sure your child goes to bed at the same time every night, with the goal of 8 – 11 hours of good sleep. The younger the child, the more sleep they need!

1 Hour or More Physical Activity Every Day

  • Children that are physically active every day have better physical and mental health. They feel better about themselves. 
  • Make sure movement activities are fun for your child. Children's exercise should be fun!
  • Have a goal of 1 hour per day of moderate physical activity every day for your child (adults should get at least 30 minutes a day)
  • Be active as a family: consider hiking, biking, swimming, trips to the zoo or park, roller skating, etc.
  • You can make household activities fun and active. Activities such as car washing, dog walking, lawn mowing, walking to school, bus, or store can be considered exercise.

Tip: Start small! if you decide to walk 30 minutes a day, try it in three, 10-minute periods.

0 Sugar Sweetened Drinks

Tip: Decide to choose water at every meal and slowly add more!

  • Sugar-sweetened beverages are soft drinks/sodas, fruit drinks, punches, flavored milks, sports drinks and flavored coffees.
  • These beverages are liquid candy and should rarely be served.
  • One hundred percent pure fruit juice does not contain added sugar, but has calories and should be limited.
  • Infused water is a great way to flavor water and keep it healthy, just add fruits or vegetables (they can even be frozen) to your water.
  • Fresh fruit is always better than juice.
  • Try to pack water or milk in your child’s school lunch instead of a juice box.

Too Much Sugar!

Sugar may taste good, but it's actually bad for your health in large amounts!

10 1/2 tsp.

17 1/4 tsp.

9 1/4 tsp.

13 1/2 tsp.

And remember...

  • Try to be a good role model for your child.
  • A healthy lifestyle is easiest and most fun if the whole family does it together.
  • Avoid rewarding or punishing your child with food.