5210 Diet Instructions for Patients
The 5210 diet is a simple, evidence-based approach to healthy eating and lifestyle that recommends: 5 or more fruits and vegetables daily, 2 hours or less of recreational screen time, 1 hour or more of physical activity, and 0 sugary drinks each day.
Detailed Guidelines for Following the 5210 Diet
5 - Eat 5 or more fruits and vegetables every day
- Aim for variety and color: Include different colored fruits and vegetables to get a wide range of nutrients 1.
- Practical tips:
- Add fruits to breakfast (berries on cereal, banana with toast)
- Include vegetables with lunch and dinner (aim for half your plate)
- Keep pre-cut vegetables for snacks
- Add vegetables to sandwiches, soups, and casseroles
- Choose whole fruits over juices to increase fiber intake 1
2 - Limit recreational screen time to 2 hours or less daily
- This includes:
- Television
- Computer games
- Social media
- Smartphone use for entertainment
- Instead of screen time:
- Read books
- Play outdoor games
- Engage in family activities
- Practice a hobby 1
1 - Get 1 hour or more of physical activity every day
- Activities can include:
- Brisk walking
- Cycling
- Swimming
- Team sports
- Dancing
- Active play for children
- Tips for success:
- Break activity into smaller chunks (15-20 minutes) if needed
- Incorporate movement into daily routines (take stairs, park farther away)
- Make physical activity a family priority 1
0 - Consume 0 sugary drinks
- Avoid:
- Soda/pop
- Sports drinks
- Fruit juices with added sugar
- Sweetened tea or coffee drinks
- Instead choose:
- Water (add fruit slices for flavor)
- Unsweetened tea
- Low-fat or fat-free milk 1
Implementation Strategies
Meal Planning
- Breakfast: Include at least 1 fruit serving
- Lunch and Dinner: Fill half your plate with vegetables
- Snacks: Choose fresh fruits, vegetables with hummus, or nuts instead of processed snacks 1
Shopping Tips
- Shop the perimeter of the grocery store where fresh foods are located
- Read nutrition labels to identify added sugars
- Choose whole grains over refined carbohydrates
- Select lean protein sources like fish, poultry, beans, and legumes 1
Family Approach
- Involve children in meal planning and preparation
- Be a positive role model by following the guidelines yourself
- Make gradual changes rather than dramatic diet overhauls
- Focus on adding healthy foods rather than just restricting unhealthy ones 2
Common Challenges and Solutions
Picky Eating
- Introduce new fruits and vegetables repeatedly (it may take 10+ exposures)
- Experiment with different preparation methods
- Allow children to help select and prepare fruits and vegetables 2
Time Constraints
- Prepare fruits and vegetables in advance
- Use frozen fruits and vegetables when fresh isn't practical
- Plan meals for the week ahead 2
Budget Concerns
- Buy fruits and vegetables in season
- Consider frozen options (often less expensive and equally nutritious)
- Utilize local farmers' markets or community gardens when available 2
Tracking Progress
- Keep a simple log of daily fruit and vegetable intake
- Monitor screen time and set limits as needed
- Track physical activity minutes
- Note improvements in energy, sleep quality, and overall well-being
Remember that small, consistent changes lead to lasting results. The 5210 approach is designed to be simple to remember and implement as part of your daily routine for better health.