Three Day Swap If you’re a nightlydessert eater, swapfruit for yourtraditional indulgencefor three days thisweek.Spike your Water Experiment byadding fresh cutfruit or herbs toyour ice water.High Five Have you had fiveservings of fruitsand vegetablestoday?Use a SmallerPlate Downsize dinnerwear to help withportion control.Plan Ahead Pack your bagwith healthysnacks that youcan grab on thego.Get A Visual Place healthy snackslike fruit in a bowl onthe table or counterso that you’re morelikely to snack onfruit.Getting to Know You Log your food intakefor 3 days using ajournal or a mobileapp likeMyFitnessPal.Natural Brew Swap a sugarycoffee drink foran unsweetenedcoffee or tea.Take your time Enjoy the tasteand textures offood by eatingslowly.You Name It Come up withyour own mindfulmunchingstrategy.Kitchen Swap Make a healthyversion of oneof your favoritedishes tonight.Know Your Numbers If you’ve had yourblood work donerecently, revisit yournumbers and makesure you know whatthey mean.Meatless Monday Go vegetarian forthe entire day (itdoesn’t have tobe a Monday).Sip Smarter Swap water orunsweetened tea forsoda or other sugarydrinks at least 4times this week.Try Something New Select a fruit orvegetable you’venever tried before.And prepare it.Check for recipesonline.Meatless Monday Go vegetarian forthe entire day (itdoesn’t have tobe a Monday).Natural Brew Swap a sugarycoffee drink foran unsweetenedcoffee or tea.Use a SmallerPlate Downsize dinnerwear to help withportion control.Take your time Enjoy the tasteand textures offood by eatingslowly.Make Your OwnTake Out Go light onadditives like soysauces, butter andoils.You Name It Come up withyour own mindfulmunchingstrategy.50/50 Make half ofyour platevegetables andfruits.Find the Fiber Look for wholegrain products withat least 3 grams offiber per serving.Less than Five When choosing asnack, select onewith less than fiveingredients.Three Day Swap If you’re a nightlydessert eater, swapfruit for yourtraditional indulgencefor three days thisweek.Spike your Water Experiment byadding fresh cutfruit or herbs toyour ice water.High Five Have you had fiveservings of fruitsand vegetablestoday?Use a SmallerPlate Downsize dinnerwear to help withportion control.Plan Ahead Pack your bagwith healthysnacks that youcan grab on thego.Get A Visual Place healthy snackslike fruit in a bowl onthe table or counterso that you’re morelikely to snack onfruit.Getting to Know You Log your food intakefor 3 days using ajournal or a mobileapp likeMyFitnessPal.Natural Brew Swap a sugarycoffee drink foran unsweetenedcoffee or tea.Take your time Enjoy the tasteand textures offood by eatingslowly.You Name It Come up withyour own mindfulmunchingstrategy.Kitchen Swap Make a healthyversion of oneof your favoritedishes tonight.Know Your Numbers If you’ve had yourblood work donerecently, revisit yournumbers and makesure you know whatthey mean.Meatless Monday Go vegetarian forthe entire day (itdoesn’t have tobe a Monday).Sip Smarter Swap water orunsweetened tea forsoda or other sugarydrinks at least 4times this week.Try Something New Select a fruit orvegetable you’venever tried before.And prepare it.Check for recipesonline.Meatless Monday Go vegetarian forthe entire day (itdoesn’t have tobe a Monday).Natural Brew Swap a sugarycoffee drink foran unsweetenedcoffee or tea.Use a SmallerPlate Downsize dinnerwear to help withportion control.Take your time Enjoy the tasteand textures offood by eatingslowly.Make Your OwnTake Out Go light onadditives like soysauces, butter andoils.You Name It Come up withyour own mindfulmunchingstrategy.50/50 Make half ofyour platevegetables andfruits.Find the Fiber Look for wholegrain products withat least 3 grams offiber per serving.Less than Five When choosing asnack, select onewith less than fiveingredients.

Mindful Munch - Call List

(Print) Use this randomly generated list as your call list when playing the game. 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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  1. C-Three Day Swap If you’re a nightly dessert eater, swap fruit for your traditional indulgence for three days this week.
  2. N-Spike your Water Experiment by adding fresh cut fruit or herbs to your ice water.
  3. H-High Five Have you had five servings of fruits and vegetables today?
  4. N-Use a Smaller Plate Downsize dinner wear to help with portion control.
  5. H-Plan Ahead Pack your bag with healthy snacks that you can grab on the go.
  6. C-Get A Visual Place healthy snacks like fruit in a bowl on the table or counter so that you’re more likely to snack on fruit.
  7. M-Getting to Know You Log your food intake for 3 days using a journal or a mobile app like MyFitnessPal.
  8. M-Natural Brew Swap a sugary coffee drink for an unsweetened coffee or tea.
  9. U-Take your time Enjoy the taste and textures of food by eating slowly.
  10. C-You Name It Come up with your own mindful munching strategy.
  11. M-Kitchen Swap Make a healthy version of one of your favorite dishes tonight.
  12. N-Know Your Numbers If you’ve had your blood work done recently, revisit your numbers and make sure you know what they mean.
  13. U-Meatless Monday Go vegetarian for the entire day (it doesn’t have to be a Monday).
  14. U-Sip Smarter Swap water or unsweetened tea for soda or other sugary drinks at least 4 times this week.
  15. H-Try Something New Select a fruit or vegetable you’ve never tried before. And prepare it. Check for recipes online.
  16. H-Meatless Monday Go vegetarian for the entire day (it doesn’t have to be a Monday).
  17. C-Natural Brew Swap a sugary coffee drink for an unsweetened coffee or tea.
  18. M-Use a Smaller Plate Downsize dinner wear to help with portion control.
  19. H-Take your time Enjoy the taste and textures of food by eating slowly.
  20. C-Make Your Own Take Out Go light on additives like soy sauces, butter and oils.
  21. N-You Name It Come up with your own mindful munching strategy.
  22. M-50/50 Make half of your plate vegetables and fruits.
  23. U-Find the Fiber Look for whole grain products with at least 3 grams of fiber per serving.
  24. U-Less than Five When choosing a snack, select one with less than five ingredients.