5 WEEK FOOD & FITNESS PROGRAM

BINGO 1 2 3 4 5

H A W K S
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

Spend 30 minutes
Eat at least 3 Eat at least Include a lean
Try a new physical doing movement
servings of whole 3 servings of protein for
activity or sport* you enjoy on
grains in 1 day* fruit in a day breakfast*
3 days*

Get up and move Eat a fruit instead Eat 2 high calcium Drink and refill
Eat a salad
1x every hour of a sugary protein foods your water bottle at
for or with a meal
on 1 day* dessert or snack* on 3 days* least 3x in a day

Participate in Eat a vegetable Substitute water

Eat a whole grain FREE
a group fitness with your for sweet drinks
for breakfast* SPACE
class or event* breakfast* for an entire day*

Add a whole Try a fruit never

Have a meat-free Have a vegetable Stretch for at least
grain to a soup, eaten before
day, make all as a snack at least 5 minutes each
yogurt, smoothie or add to a
or other dish* meals vegetarian* 2 times in a week* day for a week*
new dish*

Walk or bike Eat at least 1 Try a vegetable

Eat fruits of at Drink 1 cup of
some place you meal with beans you’ve never eaten
least 3 different water with each
would usually or peas as the or prepare one
colors on 1 day meal on 3 days
drive/take bus protein source* in a new way*

*See weekly email or website for tips for this activity! STUDENTWELLNESS.UIOWA.EDU/BINGO hawkeye_health

Welcome to BinGO HAWKS:

An easy program to encourage steps toward eating healthier and moving more.
Goal: Each week complete as many of these activities as you can.
BinGO HAWKS Instructions: Cross off each activity you complete.
See how many bingos you can complete by the end of the 5 week program!
(A bingo is completing any full line of activities across, down or diagonal.)