Building healthier habits doesn’t need to be as complicated as it may seem. Truthfully, the most effective changes begin with simple actions practiced consistently over time. As a Seattle Sutton’s Healthy Eating intern, I was given the opportunity to create the July Wellness Bingo Challenge- an engaging, fun way to implement everyday wellness practices while enjoying your Seattle Sutton’s Healthy Eating meals.

The Truth Behind Small Habits

Sustainable lifestyle change doesn’t happen overnight. It’s built through small, consistent actions. Breaking down healthy goals into manageable actions can greatly improve long-term success. Similarly, it’s also proven that short bursts of activity, such as walking 15 minutes a day, can have great benefits for cardiovascular health. Each of the actions within our Wellness Challenge has been chosen intentionally to encourage habits such as:

Hydration, which aids energy and digestion

Movement, that supports blood sugar and mood

Nutrition awareness, such as enjoying better snacks

Mindful eating, such as reduced sugary drinks

Community support, such as inviting others to join you

Together, these habits support and strengthen the results our structured meals help achieve.

Why We Created the Wellness Bingo Challenge

At Seattle Sutton’s Healthy Eating, their mission is to make healthy eating simpler. Their balanced, portion-controlled meals are designed by dietitians and grounded in nutritional science. Though they recognize that good health goes beyond what’s on your plate. Many people struggle with everyday wellness routines that support overall well-being, such as:

Movement

Hydration

Mindfulness

This July Wellness Challenge was created to help fill the gap between healthy eating and healthy habits. The goal of this challenge is to offer a simple, structured way to build consistency through daily actions. It’s a way to reinforce what our meals already provide: balance, simplicity, and nourishment.

How the Challenge Works

The Wellness Bingo card includes 25 wellness-focused actions related to nutrition, movement, community, and self-care. Some examples include:

Drink 8+ glasses of water

Read a blog on the SSHE website

Trying new vegetables or fruits

Walk 15 minutes after a meal

We encourage you to complete the squares in any order you want! You can finish in rows, columns, or even the entire board by the end of July. There is no pressure, just a great opportunity to try something new, build healthier habits, and celebrate your wins, big or small, throughout your journey.

Downloadable Bingo Sheet

Focus On the Doing

One of the best things about Seattle Sutton’s Healthy Eating is the fact that you don’t have to worry about making the hard decision about what to eat. They do it FOR you! Their dietitians take care of the portioning, label reading, meal planning, and cooking so you can focus on building healthier habits outside of the kitchen.

The Wellness Bingo Challenge is an extension of this support. It’s an invitation to layer in complementary behaviors that work together to benefit the structured, healthy meals. When the everyday choices feel easier, long-term change becomes more achievable.

What I Have Learned as an Intern

As a student pursuing a career in nutrition and dietetics, creating this challenge gave me real-world insight into how behavior-based tools can help support people at any stage of their healthy journey. Whether someone is just beginning their health journey or having trouble staying consistent, simple, consistent habits can make a significant difference.

This experience has deepened my appreciation and interest in the role of supportive nutrition companies like SSHE. It has shown me how thoughtfully designed tools can empower people to take control of their health in ways that are both sustainable and meaningful.

You can find your bingo card in your attached file above, where you can print it and get started on the July Wellness Challenge! Whether you check off one or all, every single action is a step towards improving your health.

And while this is the “July” Challenge, this bingo card can be used at any time of the year! If you find that it keeps you motivated, you can even use it monthly to reinforce healthy habits and track your progress.

Let’s take small steps that lead to big changes- together!