Watermelon. Doesn’t just saying the word make your mouth water?
Watermelons come in all shapes and sizes. The classic oval melon is dark
green on the outside, bright pink on the inside and has black seeds. But
you can also buy round “sugar babies,” seedless melons and, for the less
traditional, yellow watermelons.
Watermelon is a fun food
that needs no complex preparation. You don’t need anyone to tell you it’s
good – but we asked an expert anyway.
“Not only is it only
packed with flavor, but watermelon also provides essential nutrients,”
says Elyse Tyler, registered dietician and program manager for the Dean Foods LEAN Families Program at Children’s
Medical Center Dallas.
A watermelon, on average, is 92
percent water and 8 percent natural sugar. A one-cup serving of diced
watermelon has no fat, lots of vitamins and minerals, and just 49
calories. One healthful ingredient is lycopene, the anti-oxidant pigment
that gives watermelon its color. Lycopene is one of the reasons the
American Heart Association certifies watermelon as heart-healthy.
How to pick a watermelon
If it’s heavy, symmetrical
and shiny green with a pale or creamy yellow bottom, buy it. If the
watermelon is too big for the refrigerator, cut it up and store it in
covered plastic containers.
Food fun
- Puree watermelon in a blender and freeze it in an ice cube tray for
lemonade or sparkling water.
- Freeze small chunks and watermelon juice in ice-pop molds.
- Serve watermelon as melon balls.
- Roast watermelon seeds to eat as a snack.
Kid Kabobs
- 2 cups diced watermelon or watermelon balls
- 1 cup pineapple chunks
- 1 cup large green seedless grapes
- Wooden skewers or, for young children, drinking straws
Thread fruit onto skewers or straws, alternating melon, grapes and
pineapple. Freeze for about an hour. Serve in a vase as a “bouquet” or
arrange on a watermelon slice.
Serves four. Each serving contains about
72 calories, less than 1 gram protein, less than 1 gram fat, 0 milligrams
cholesterol, 17 grams carbohydrate, 1 gram fiber, 3 milligrams sodium.
Resources
Children’s Medical Center
