WFMC is proud to participate in the 5210 program! This national project teaches individuals and families how to adopt and follow proven weight control and healthy lifestyle guidelines. We encourage our patients to join us by:
Eating 5 servings of fruits and vegetables a day
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- Top cereal with fruit
- Eat a fruit or veggie with each meal
- Try a new vegetable each week
- Offer fresh or dried fruit for snacks
- 1 serving is 1 cup of fresh or frozen, or 1/2 cup cooked or canned
Reducing screen time to 2 hours or less
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- Plan TV and video game time
- Move the TV out of the bedroom
- Choose another activity instead of screen time
- Turn off the TV during meals
- Switch to physical activity for 1 hour of screen time each day
Moving 1 hour a day
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- Start slowly, 10-15 minutes a day and gradually increase until you are active 1 hour a day
- Get outside, be active as a family
- Encourage your friends to move with you
- Join a team or try a class at a community center or gym
Consuming 0 sugar sweetened beverages
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- Try to drink water or milk with meals
- Grab a water bottle and fill it often
- Limit fruit juice and sugary sports drinks
- Read drink labels before buying and reach for low sugar options
The goal sheet is a convenient way to track your progress with each of the four guidelines so you can discuss them with your provider at the next appointment. This program is for all patients- children and adults!
Download 5210 brochure in English
Download 5210 brochure in Spanish