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Key points below

4-3-2-1-0 is a tool to help your family live healthier. These five habits can have the biggest impact on health and weight for kids and teens. Making small changes based on 4-3-2-1-0 will help you feel more positive about your family’s well-being.  Tip: These changes work best when everyone in the family gets involved.

Eat 4 family meals each week 

Life can get really busy.  This makes it hard to plan sit-down meals together with your family.  Eating together is one of the most important things you can do for your family’s health.  Family meals help kids do better in school, feel better about themselves, and have better social skills. Try these things:

Eat 3 meals a day 

Everybody, especially kids, needs energy and nutrition throughout the day. Skipping meals can caused tiredness and lack of focus. Missing a meal can make it hard to get all the nutrients your child’s body needs to grow and thrive. Aim to eat within an hour of waking and to have a meal about every 3 to 4 hours. Plan a snack between meals if longer than 3 to 4 hours. 

Limit screen time to 2 hours or less each day

Too much screen time can prevent:

Work together to decide how much screen time kids can have each day. This will leave time for other things they enjoy. Screen time includes TV, computer (not including homework), video games, smart phone, and tablet.

Get at least  1  hour of physical activity every day.

Physical activity means moving your body in a way that you enjoy. Sometimes physical activity makes your heart beat faster and your breath harder. Other times it makes your muscles stronger or stretches and relaxes you. With regular physical activity, kids and teens are more likely to have a stronger body and mind. 

Have 0 sugary drinks

Too much soda, juice, lemonade, chocolate milk and sports drinks can be bad for your health. Choose drinks with less than 3 grams of sugar per serving. (This doesn’t include white because it has other important vitamins and minerals like calcium and vitamin D). Water and white milk are the best choices for everyday drinks. Try lemon or orange slices or other fruit to add flavor to water. 

Crystal Light® or Crystal Light Pure®
MiO® liquid water enhancer drops
Propel® or Powerade Zero®
Sparkling ICE® waters

Make a plan:

Use what you learned in this handout to set 1 to 2 realistic goals together as a family. For example: “We will go for a 30 minute family walk 3 nights each week”.  Post the goals in an area where everyone can see them.

Write your family’s goals here:



Call your child’s doctor, nurse, or clinic if you have any questions or concerns or if your child has special health care needs that were not covered by this information.