[Fill this space with organizations preferred wellbeing activity] Name _________________________ Eat Well Bingo Date __________________________ The Challenge We believe improving your diet should be fun! Over the next two weeks we’re challenging you to play Eat Well Bingo. By completing some of these activities, you’ll find simple tips to help you develop healthy lifelong habits. Let’s get ready to play Bingo! When [insert challenge beginning and end dates; two week challenge] How to Play Complete the activities listed in the squares on this card. A valid Bingo is 5 completed activity spaces in a row (horizontally, vertically, or diagonally). Consider completing all spaces in a card to be a Super Achiever. Once you have completed a valid Bingo card, “X” out the boxes and submit the card(s) to [insert contact]. You may complete as many Bingo cards as you wish. All completed Eat Well Bingo cards should be submitted by [insert deadline]. B I N G O Drink 8 glasses (64 ounces) of water Eat a yellow or red fruit Swap-out potato chips for carrots, celery, or dried fruits Shop at a farmer’s market  Keep a meal log for 3 or more days Enjoy a vending machine snack under 200 calories Go one full day without coffee or soft drinks Eat a veggie that starts with the letter “B” Try whole-wheat pasta, bread, or tortillas Don’t add salt to any meal for a day Have fresh fruit for dessert Make a meatless and cheese-free meal [Fill this space with organizations preferred wellbeing activity] Order the small size meal Turn off your TV and your phone while you eat Re-organize your fridge and put healthy foods front and center Make a meal that has green, yellow, and red foods Substitute meat for fish Try a new kind of vegetable or fruit Try a new healthy recipe Pack a lunch with a serving of 2 vegetables* Have a high protein, low sugar snack Add nuts to oatmeal, cereal, salad, or a stir-fry Drink skim or 1% milk instead of 2% or whole milk Substitute canned for fresh or frozen veggies *refer to http://www.choosemyplate.gov/ for ideas

FUN FOOD FACTS These are the 18 most common yellow fruits: bananas, yellow apples, apricots, cape gooseberries/ground cherries, yellow figs, golden kiwifruits, lemons, mangos, papayas, peaches, yellow pears, pineapples, persimmons, yellow tomatoes (yes, that’s a fruit), and yellow watermelons! Almonds are snack superstars. A 2013 study found that consumption of almonds helped increase feelings of fullness without the risk for weight gain. Therefore, almonds as a snack give you an energy boost, vital vitamins, and minerals, and they can help you maintain or lose weight. Ready to go extreme? Try almond milk in your coffee or morning cereal. Sounds weird, tastes great. There are even more veggies that start with the letter “B:” beans, bean sprouts, bell peppers, bok choy, broccoli, brussel sprouts, beets, bitter gourd, baby carrots, butternut squash, broccolini, and that’s just the beginning. Fish could be your secret weapon against high cholesterol. The omega-3 fatty acids in fish protects against cardiovascular disease by reducing blood pressure and the cholesterol and triglycerides in the blood. The American Heart Association recommends at least two servings of fish per week, preferably those high in omega-3 fatty acids like salmon, trout, or herring. Plain items are generally lower in fat and in calories. For example, McDonald’s Big Mac has 32 grams of fat, while a plain McDonald’s hamburger has just 9 grams of fat. The secret is simple: the fewer toppings (bacon, cheese, croutons, etc.), breading, dressing, and other add-ons, the better. Other Resources: visit http://www.choosemyplate.gov/ for other helpful tips and tools to support healthy decisions If you drink more diet soda, you might gain more weight. A recent study from the University of Texas Health Science Center, San Antonio, found that people who drink soft drinks don’t lose weight. In fact, they gain. According to the study, the risk of being overweight soars 41% with each daily can of diet soft drink. Swap it for water to feel fuller and lower your risk. Whole wheat provides more bang for your buck. Eating whole wheat pastas, breads, and grains instead of white varieties mean you get a boost of vitamin E, major B vitamins, antioxidants, appetite-squashing fiber, protein, and healthy fats. Several studies have shown that eating at least three servings of whole grains (a half cup of cooked whole-wheat pasta counts as one serving) per day can reduce the risk of chronic health conditions like cardiovascular disease, type 2 diabetes, cancer, and digestive issues.