Start Your Day with Breakfast
There are several issues that influence me to "stand on my soap box." One of those issues is relaying to high school students the importance of applying for college scholarships. Another issue is encouraging drivers to put away their cell phones when driving. My children will tell you that another of my "soap box" topics is keeping the house fairly tidy. (I don't like cluttered floors and unmade beds, as I often remind them!)
However, the topic I want to cover in this column is the importance of eating breakfast. By eating breakfast, we "break-the-fast". Think of it this way:
Let's say you want to drive to the Grand Canyon for a few days of vacation. Your car is fueled up and ready to go. If you were to try to drive the entire distance without stopping to get fuel, your car would start sputtering. It would seem sluggish, and eventually stop. Our bodies are the same way. Most people have been fasting overnight while they sleep and the food they consumed the day before has been used. In the morning they need "fuel" to keep the body functioning at its optimum level.
Healthy breakfast choices will increase intake of vitamins, minerals, and fiber. Eating breakfast provides morning energy so that you feel less tired and hungry. It has been proven that children who eat breakfast perform better in school than children who skip breakfast. They also have fewer behavior problems than children who skip breakfast.
Breakfast doesn't have to include a four-course menu, but it is best to include a minimum of two of the food groups from MyPlate. Examples include cereal and milk, apples and peanut butter, cheese and crackers, tortilla and an egg, orange juice and a slice of whole grain toast.
The major food groups on MyPlate (www.choosemyplate.gov) provide variety, portion control, and plenty of vitamins, minerals, and fiber. Here is a simple explanation of each of the food groups:
- · Grain Group: include foods made from wheat, oats, rice, or corn. They add energy and important vitamins (such as folic acid for prevention of certain kinds of birth defects). Better grain choices are whole grains which contain dietary fiber. Remember - Make half your grains whole.
- · Vegetable group: vegetables come in a rainbow of colors - green, orange, red, yellow and white. They add fiber and variety to meals. Meals rich in vegetables and fruits can help reduce high blood pressure. Remember - Vary your veggies.
- · Fruit Group: fruits add sweetness and variety to meals. Try fresh, frozen, dried, or canned fruits. Go easy on fruit juices and select only those which are 100% fruit juice. Select fruits canned in juice, not heavy syrup. Remember - Focus on fruits.
- · Dairy Group: Cheese, yogurt, and milk help to add important calcium to meals. Other calcium-rich foods are calcium-fortified juices and soy milk. Select the lower-fat versions when possible to reduce calories. Remember - Get your calcium-rich foods.
- · Protein Group: Protein powerhouses include fish, poultry, lean meats, eggs, peas, beans, and nuts. Remember - Go Lean with protein.
The next time you are rushed and think you don't have time for breakfast, think again! Your body needs the fuel!
4-H Reminders
Multi-county 4-H Camp is a great opportunity for Hopkins County 4-H members! Each year, we take a large group from Hopkins County, and without a doubt, everyone comes back with great projects they have made, and memories galore. This year's camp will be July 9-11, at the Lakeview Baptist Conference Center in Lone Star. Workshops will include: Outdoor Challenge; Sewing; Water Activities/Wildlife; Junior Master Gardener surprise project; and the Ropes Course. Swimming, canoeing, paddle boats, variety/talent show, and other surprises are in store for those who attend.
Registration forms are available at our office, 1200-B W. Houston Street. The cost is $100, which includes lodging, all meals, recreation, workshops, and fun! Forms must be completed and brought back to the Extension Office by 4:30 p.m., Tuesday, May 29th. Items for campers to bring are listed on the form.
Closing Thought
When you go in search of honey, you must expect to be stung by bees - Joseph Joubert
Johanna Hicks, B.S., M.Ed.
Extension Family & Consumer Sciences Agent
Hopkins County
1200-B W. Houston
P.O. Box 518
Sulphur Springs, TX 75483
903-885-3443 - phone
903-439-4909 - fax
jshicks@ag.tamu.edu
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