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