Pediatricians nationally established guidelines for encouraging healthy habits in children. This is not a formatted diet or exercise program, but an outline for general lifestyle changes that lead to health for children. The program is named “95210.” Each of the numbers 9-5-2-1-0 relate to a particular habit. Let’s review this concept.
1. Nine:
Children should sleep for nine hours each night. Studies show that children who are sleep deprived are more likely to be obese, demonstrate symptoms of ADHD, and to do more poorly at school. Sleep is required for growth and the development of memories and learning in children.
2. Five:
Children should eat at least five servings of fruits or vegetables each day. This will reduce the amount of “junk food” a child may eat, and provides vitamins and minerals that a child requires for healthy growth and development.
3. Two:
“Screen time” should be limited to no more than two hours a day. Screen time includes time on computers or tablets, watching TV, or playing on phones or game systems. Studies show that excessive screen time contributes to symptoms of ADHD and reduces a child’s social interactions. Screen time should end 1 – 2 hours before bed time, as the blue light emitted by these screens causes activation in the brain, leading to difficulty falling asleep.
4. One:
Children should get at least one hour of exercise each day. This might be through PE at school, dance or yoga, sports participation after school, or simply walking, biking, or playing outdoors or with pets. Exercise reduces the risk of overweight and obesity, and improves a child’s emotional health. Children with ADHD who exercise vigorously demonstrate fewer symptoms.
5. Zero:
Parents should attempt to limit ingestion of sweet drinks to almost none. This includes drinks such as power drinks, sweet tea, soft drinks, lemonade, and even juices. Sweet drinks add unneeded calories, and offer little or no nutritional value. Some children have strong negative behavioral reactions to the additives and sugars in sweet drinks. Milk and water should be the primary drinks for children. Many parents recognize that not only are these straight-forward recommendations for children, they also establish health routines that may last for a lifetime!
Resources
- jackson.ifas.ufl.edu/fycs/2016/08/19/95210-numbers-kids-need-to-live-by/
- www.skylinecap.org/documents/NVHKCchildrenyouth-guide-to-95210.pdf
- kidspluspgh.com/doctors-notes/95210-challenge/