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