5210+ is a fun and simple guide for making healthy choices, day by day. It’s designed for people of all ages. Each number stands for a habit that impacts your physical, mental, or emotional well-being. The + is up to you!

Eat at least 5 servings of fruits and vegetables every day.

Nourish yourself with a colorful array of fruits and vegetables. These nutritious foods improve overall health and protect against chronic illnesses such as heart disease, some forms of cancer, and type-2 diabetes.

  • Increase the flavor and nutritional value of dishes you already enjoy, like pasta, pizza, and soup, by adding extra veggies.
  • Reach for healthy snacks: keep washed and chopped fruits and veggies where you’ll see them when you open the fridge.
  • Make cooking a household activity: take turns finding new, healthy recipes and prepare them as a team.

Fill half your plate with fruits and veggies at every meal

Limit screen time to less than 2 hours per day.

Spend more time finding fun ways to move your body or engage with your surroundings. Enjoy up to 2 hours of daily screen time (outside of work or school), remembering that screen time is usually time spent sitting. Trade screen time for activities that promote physical, mental, and emotional health.

  • Enrich your life: reading books, crafting, listening to music, and writing letters to check in with your friends and family are great alternatives to screen time.
  • Designate screen-free family times and screen-free zones, such as bedrooms. Try a no-screens-after-6 p.m.-rule at your house.
  • Implement a family or household game night. Libraries have board games available for check-out, making it easier to try something new!

Screen time includes televisions, computers, tablets, video games, and smartphones

Move your body for at least one hour every day.

Bring more movement into your daily life! Bike to work, clean your house, dance to your favorite music: moderate exercise promotes overall health and well-being. And there are so many ways to get moving, you don’t have to go to the gym.

  • Divide your daily hour of movement into smaller chunks of time: 10 minutes here, 20 minutes there. It all adds up!
  • Take walks during work breaks. Follow along to a GoNoodle video while learning from home. Choose the stairs instead of the elevator. Do a few jumping jacks between episodes of your favorite Netflix show.
  • Spend time outdoors: exploring new trials, trying a new activity like cross country skiing or snowshoeing, and going sledding with your household are all ways to add movement and fun to your day.

Moderate exercise includes any activity that makes you at least slightly out of breath

Aim for 0 sugar-sweetened drinks each day.

Eliminate sugar-sweetened drinks, such as soda, sports drinks, juice, and sweet tea, from your daily diet. These are a leading source of added sugars, which contribute to chronic illnesses and obesity. You’ll thrive without them!

  • Reach for water instead of sugary drinks. It’s better at quenching thirst and hydrating your body. Carry a reusable water bottle.
  • Transition from sugar-sweetened beverages to sparkling water before shifting to plain water. It might make the change easier.
  • Put a slice of cucumber, watermelon, orange, or other fruit into water for flavor - or add fresh ginger for a spicy kick! Try plain peppermint tea, hot or iced.

Try to drink about half your body weight in ounces of water every day

+ More Recommendations

Choose another behavior that will help your overall health. Your plus is your decision, and it’s flexible. It may change over time as you move through life while adopting new, healthy habits along the way. What’s your plus?

  • Find a plus that will enrich your health at this time in your life. It may benefit your body, mind, emotions, or all three.
  • Start a journal; pick up a new hobby or learn a new skill; laugh and do things that bring you joy; try and get more sleep—these are some ideas!
  • Avoid smoking, vaping, and other tobacco use. If you don’t use tobacco, don’t start. If you do, try quitting. If you are ready and want help quitting, call 1-800-QUIT-NOW or visit MT Tobacco Quitline.

Your plus should improve your physical, mental, and/or emotional well-being

What's Your Plus?

Share your healthy lifestyle activities on Instagram, and discover how others are thriving. You’ll get ideas, and you might inspire others.

#HealthyBSD7

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