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5210 encourages children and their families and 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 

 Five 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 two hours screen time

  • Less than one hour of screen time a day if under  five years old, and none if under two 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 family.

  • Turn off screens and devices at least an hour before bedtime. 

Be active for one hour or more     

  • Swap screens for active games and play.

  • Walk, bike, scooter or skate board 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.  



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