5210 — The Healthy Way to Go

5210 — Te Ara Hauora Tika | The Healthy Way to Go encourages tamariki and their whānau to make healthy choices every day that everyone benefits from. This includes eating vegetables and fruit, limiting screen time, being active, and drinking water or milk instead of sugary drinks. Go 5210 everyday.

Eat 5 or more vegetables and fruit

Choose a variety of different coloured vegetables and fruit.
Vegetables and fruits that are in season are less expensive.
Try farmers' markets, community gardens, or grow a few of your own.
Frozen and canned vegetables can be just as healthy as fresh vegetables.
Avoid dried fruits and canned fruits in syrups that have a lot of sugar.

Less than 2 hours screen time

Less than 1 hour of screen time a day if under 5 years old, and none if under 2 years old.
Keep bedrooms free of screens and devices, such as computers, phones, TVs, gaming consoles, and tablets.
Turn off screens during meal times and enjoy eating together as a whānau.
Turn off screens and devices at least 1 hour before bedtime.

Be active for 1 hour or more

Swap screens for active games and play.
Walk, bike, scooter or skateboard to get to places.
Be active in everyday life through play, cultural activities, kapa haka, dance, sport, and household tasks.
Get outdoors, learn new skills, and visit friends.

Zero sugary drinks — choose water or plain milk

Sugary drinks increase the risk of obesity, diabetes and tooth decay.
Drinks that often have a lot of sugar are flavoured milks, fruit juices, fruit drinks, fizzy drinks, sports and energy drinks, sachet drinks, cordials, and iced teas and coffees.
Buy fewer and fewer sugary drinks each week until you no longer buy any.
Make your home and school sugary drink free.

About 5210 — The Healthy Way to Go

The 5210 messages are evidence-based, originating from the Childhood Obesity: Assessment, Prevention and Treatment Expert Committee, and endorsed by the Canadian Pediatric Society. The recommendations adapted align with New Zealand Ministry of Health recommendations for food, activity, screen time and sleep.

The 5210 tools (Healthy Habits Questionnaire, Goal Trackers for tamariki and rangatahi, Assessment and Management Flowchart) and the graphics used in the colouring in sheet and kids cartoon poster, are adapted for use in the Bay of Plenty and Lakes regions from Live 5-2-1-0 with permission from SCOPE (Sustainable Childhood Obesity Prevention through Community Engagement), British Columbia, Canada.

The 5210 logo and four key messages are adopted from Let's Go! (external link), Maine, USA.