This bingo card has a free space and 43 words: Plan your lunches and snacks ahead of time, Pack your lunch, include fruit, veggie, protein, and water, Use single-serve containers, Snack only when hungry, Keep snacks to 200 calories or less, Do not buy carryout, Divide your plate ½ vegetables, ¼ lean protein ¼ whole grains or starchy vegetables, Use a smaller bowl or plate, Read food labels most packages contain more than one serving, Do not eat directly from containers, Drink a glass of water before your meal, Eat whole grain popcorn instead of chips, Healthy food isn’t all-you-can-eat stick to the serving size listed on the package, Eat at the table, Don’t Skip Meals, Eat Slowly, It takes up to 20 minutes to register that you are full, Substitute whole-grain product for a refined product, Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, or fish., Try unsweetened, whole grain ready-to-eat cereal as croutons in a salad or for a snack., Read labels and choose products that name a whole grain as the first ingredient, Make ½ your grains whole grain, Embrace herbs and spices instead of salt, Replace unhealthy fats with healthier choices, Cut out any foods that have a lot of added sugar such as cookies, cake candy yogurt, breakfast cereals or energy bars, Limit dried fruits to 2 serving per day, Read food and drink labels. Aim for food with 5 grams or less of added sugar, Replace four unhealthy fats with healthier choices, Use cooking methods with little or no fat such as broiling, steaming, or grilling, Use cooking spray instead of oil, Trim fat from meats before cooking, Add ground flaxseed to cereal, soups, and smoothies, Replace part of the fat with applesauce when baking muffins or breads, Avoid condiments containing sugar, Add shredded carrots, sliced strawberries, grape tomatoes, spinach leaves or mandarin oranges for a fun and flavorful salad., Add veggies to any meal, stir fry, omelet, pizza, pasta, and salads., Eat fruit for dessert, Eat crunchy vegetables instead of chips, Enjoy meatless meals two days this week, Adapt your favorite recipe to a meatless version., Choose lean cuts of meat, Eat 3-4 servings of fruit and vegetables per day, Have meat as a side dish rather than the main course and Substitue zucchinni, or squash for pasta.
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