Miller County Newsletters
Haley's Comment
Breakfast, as Important as A Good Night's Sleep
September 26, 2007
"I don't have time." "I'm watching my weight." "I'm not hungry when I get
up." If you are a breakfast skipper, which of these excuses do you use?
Believe it or not, breakfast is as important in getting your day started off
right as a good night's sleep.
Think about it. If your body has been deprived of food for eight or more
hours, it's a good idea to feed it. It's also important to feed it something
healthy.
Breakfast should supply one-fourth to one-third of the day's calories and
nutrients. Calories come from protein and fat in meat, eggs, milk and cheese,
and from complex carbohydrates in breads and cereals. Fruits supply calories in
the form of simple sugars. These foods are also good sources of vitamins,
minerals and dietary fiber.
Studies indicate that people who eat a good breakfast actually consume more
vitamins and minerals, and less fat and cholesterol, than people who don't eat
breakfast.
It has been shown that if you eat breakfast, you will be a better learner as
well. Children who eat breakfast have better concentration, problem-solving
skills, and hand-eye coordination.
This is Not Your Grandmother's Breakfast
Long gone are the days of the big breakfasts before school. There are quick,
smart choices for breakfast. These include whole grains, fruit and low-fat dairy
products.
The whole grains and fruit contain high amounts of fiber, which tend to fill
you up faster and will delay symptoms of hunger for hours.
When choosing a dry cereal, look for whole grain with 3 to 5 grams of fiber
and make sure sugar doesn't appear as one of the first three ingredients. Sugar
may be listed with a word that ends in "ose," which refers to some form of sugar
in the product. Some of the sugar-coated or frosted cereals may have as much as
2 to 3 teaspoons of sugar for a 1-ounce serving.
Oatmeal is another high-fiber choice, and with the instant oatmeal on the
market today, it can be prepared in fewer than 2 minutes. When paired with fresh
fruit and milk, you have a healthy breakfast in a matter of minutes.
If you just don't have the time to grab something at home and must go through
the drive through of a fast-food restaurant, there are healthy choices for you.
Whole-grain bagels, rolls and English muffins are better than fat-filled
doughnuts, croissants, or biscuits. Skip the oversized breakfast sandwiches,
whole milk, bacon and sausage. All of these contribute excessive fat, calories,
and cholesterol to your diet.
Some Healthy Choices
A traditional breakfast isn't always necessary, as long as it is nutritious
and well balanced. The combinations are limited only by your creativity and
imagination. Some quick and healthy suggestions include
- Make an egg salad sandwich. Yes, the yolks in eggs contain
cholesterol, but eggs are full of nutrients. Unless you have high
cholesterol, you can enjoy eggs occasionally. Serve on whole grain bread
with a fruit cup you have prepared the night before.
- Mash a banana into some peanut butter and spread over whole
wheat toast in fewer than 5 minutes. This one makes eating on the run
easy.
- Keep whole grain muffins in the freezer and warm them up in
the microwave.
- Make fruit kebabs; they are easy to make and handle. Put
fruits on a kebab stick, pretzel stick or toothpick. Mix 8 ounces of
cream cheese with 8 ounces of crushed, unsweetened pineapple and one
teaspoon honey; use for dipping.
- Set out your breakfast items - cups, bowls, utensils, even
non-perishables such as cereal - the night before. This preparation can
save you as much as 5 minutes.
- Add granola, or other high fiber cereal to the top of
yogurt. It makes an ideal fast food that you can eat on the run.
- Don't forget those non-traditional breakfast foods as well.
Last night's refrigerated pizza will get you off to a good start.
Breakfast doesn't have to be the full course meal that we may have grown up
with. Those can be reserved for weekends. There are many nutritious choices out
there that can be ready in minutes.
As your busy day begins, take a few minutes to include breakfast in your
morning schedule. Breakfast will give you that extra brain power that you need
to make it through the day.
If you would like to receive the handout "What's for Breakfast? Healthy
Choices Can Start Your Day off Right," contact the University of Arkansas
Cooperative Extension Service, Miller County, 400 Laurel, Suite 215, Texarkana,
call 870-779-3609, or e-mail
Chaley@uaex.edu.
This is one of my favorite bread recipes. Make it up ahead of time and keep
it in the refrigerator. Simply slice and warm. YUM!
Aloha Quick Bread
1/2 cup butter or margarine
1/2 teaspoon almond extract
1 cup sugar
2 cups all-purpose flour
2 eggs
1 teaspoon baking soda
1 cup mashed ripe bananas (about 2 medium)
1/2 teaspoon salt
1 cup flaked coconut
1/4 cup milk
1/2 cup chopped nuts
1 tablespoon grated orange peel
1/2 cup crushed pineapple
1 teaspoon vanilla extract drained
In a mixing bowl, cream butter and sugar. Add the eggs, one at a time,
beating well after each addition. Beat in banana, milk, orange peel and
extracts. Combine flour, baking soda, and salt; add to the creamed mixture just
until moistened. Fold in the coconut, nuts and pineapple. Transfer to a greased
9x5x3-inch loaf pan. Bake at 350°F for 1 hour and 20 minutes or until toothpick
inserted near the center comes out clean. Cool for 10 minutes before removing
from pan to wire rack. Yield: 1 loaf.
Tried and True Tip: To test the freshness of baking powder, mix 1 teaspoon of
baking powder with a cup of hot water; if mixture does not foam, the powder is
stale and should not be used.
We appreciate your feedback!
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