By Bob Grimson
Special to The Citizen

It’s been said that it only takes seven to 21 days to make a new habit. Here is a Top 10 list of healthy nutrition habits for adults that you can start. Even if you don’t do them all, it can still be a start toward a happier and healthier life.

1. Eat a nutritious, balanced and healthy breakfast. Concentrate on fruits, grains and dairy products. Your body needs fuel for the day and breakfast is when your body fills its tank.

2. Harvest the goodness of grain in your diet. Try to eat at least six servings daily, including at least three of whole grains. Look for foods like oatmeal, popcorn, whole-wheat bread and whole-grain cereals to include. They’re good and good for you.

3. Try at least one new food every month. Ask the manager or clerk at your favorite grocery store or check out cookbooks for advice on preparation.

4. Get a vegetable like carrots, celery or broccoli while you’re at the grocery store and bring it home to use as a snack.

5. Have one vegetarian meal a week. Most Americans consume too much meat and this will provide an opportunity for you to check out healthy, tasty alternatives.

6. Buy a new cookbook. Look for one with a variety of dishes. Consider a vegetarian cookbook as a way to help you with Goal No. 5.

7. Try a soy product. These are healthy alternatives to meat and dairy products and can be prepared in a variety of ways.

8. Skip one high-calorie dessert a week or replace it with fresh fruit or frozen yogurt.

9. Change your milk habits. Go from whole milk to 2 percent or from 2 percent to 1 percent.

10. Drink lots of water. It will help fill you up, cut down on cravings and has numerous other health benefits.

Taking these steps can lead to a big payoff with less weight, fewer health problems and more vitality. Start changing your eating habits today.

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