- Author: Patti C. Wooten Swanson
Make half your plate fruits and vegetables.
That’s the latest advice from USDA nutrition experts.
Why do I like this approach to healthy eating?
• It’s visual. A quick look at my plate tells me how well I am doing and I get positive feedback at every meal.
• It’s tasty and satisfying. Unlike diets that focus on limiting what I eat, this is a green light to fill up with foods that leave me full and satisfied after a meal.
What’s in it for me?
1. Fewer calories
Fruits and vegetables are low in calories (if prepared without added fats or sugar)
Cinnamon roll or fruit plate: Compare the calories: See how many fruits and vegetables you can eat in place of just one cinnamon roll.
2. Important nutrients
Fruits and vegetables are good sources nutrients that we all need, such as magnesium, potassium, dietary fiber, and Vitamins A, C, and K.
3. Reduced risk of some chronic diseases
Eating at least 2 ½ cups of vegetables and fruits a day is associated with a reduced risk of cardiovascular disease, including heart attack and stroke. Some fruits and vegetables may protect against certain types of cancer.
Now that’s news we can use---starting at dinnertime tonight.
Learn how you can save money when buying fruits and vegetables.
- Author: Patti C. Wooten Swanson
Like many of my friends and co-workers, I want to be healthier and wealthier in 2011, and was looking for a way to “jump start” the process—something simple and concrete to get me on the right track.
So, I signed up for the free Small Steps to Health and Wealth™ Online Challenge that runs January 16-February 26, 2011.
Taking the Challenge!
Small Steps to Health and Wealth (SSHW) encourages participants to take one or more of 10 research-based “small steps” every day for six weeks---5 are related to health and nutrition, and 5 are related to financial management.
Anyone can enroll online, then record and track their progress online, and even compete for prizes.
Cooperative Extension sponsors the program and participants won't get any marketing or sales offers.
Meeting the Challenge
Participants do one or more of these activities every day for 6 weeks:
Steps to better health and nutrition: 
1. Eat at least 4 cups of fruits and vegetables
2. Get at least 30 minutes of exercise
3. Drink water or unsweetened drinks instead of sugar-sweetened drinks
4. Walk 10,000 or more steps with a pedometer
5. Learn something new about health and nutrition
Small steps to improve personal financial management:
6. Save a $1 bill (or more) and/or pocket change 
7. Invest $5 or more per day
(includes automated retirement savings plans)
8. Track money spent throughout the day
9. Eat lunch prepared at home
10. Learn something new about personal finance
How easy is that?
Go to the website to sign up for the Winter 2011 SSHW Challenge and “Register an Account” to get started.
Or, print the 2011 SSHW Challenge Tracker Form 
to record daily activities.
Patti Wooten Swanson, PHD
Nutrition, Family, and Consumer Science Advisor
University of California Cooperative Extension
San Diego County, CA
SSHW Challenge Participant Tracker
