1. [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 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 for ideas

2. 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 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.