by Elizabeth Pivonka, Ph.D., R.D., President, Produce for Better Health Foundation
It's hard to beat a sweet, juicy slice of ice cold watermelon on a hot summer day. You may have always enjoyed watermelon's delicious taste and brilliant red color-now you can enjoy its stellar nutrition content as well. The U.S. Department of Agriculture recently determined that watermelon contains more of the health-promoting compound lycopene, per serving, than any other fresh fruit or vegetable. Lycopene gives watermelon and tomatoes their red color, and is thought to act as a powerful antioxidant that may help to reduce the risk of age-related diseases. Many studies have concluded that a diet rich in fruits and vegetables may help to reduce the risk of heart disease and cancer. Choosing a variety of colorful fruits and vegetables from the 5 color groups (blue/purple, green, white, yellow/orange and red), gives you a wide range of vitamins, minerals, fiber and phytonutrients your body uses to stay healthy and energetic, and to help maintain a healthy weight. A 2-cup serving of watermelon is an excellent source of vitamins A, B6 and C and contains more than four times as much lycopene as one medium-sized tomato.
Everyone always wants to choose a good watermelon. Look for one with a firm, symmetrical shape which is free of bruises, cuts and dents. The watermelon should be heavy for its size. Turn it over and on the underside there should be a creamy yellow spot where it sat on the ground and ripened. Be sure to wash your watermelon and knives before cutting.
Fortunately, watermelon is not just for summer anymore-you can enjoy it all year long. Carve a "football-shaped" watermelon and fill with a variety of colorful fruits for a Super Bowl party or celebrate Memorial Day with a flag made from watermelon, blueberries and whipped topping. Check the National Watermelon Promotion Board Web site for more great ideas and step-by-step instructions to complete 12 unique carving designs to use throughout the year. A crisp, sweet slice of watermelon is certainly delicious and easy, but try Watermelon Breakfast A Go Go for a great new way to start your day. Use your imagination and try different flavored yogurts or some of your favorite breakfast cereals for a twist.
Watermelon Breakfast A Go Go
Makes 1 parfait
- 5 ounces low-fat banana yogurt
- 3/4 cup small watermelon chunks
- 1/2 cup low-fat granola
- Garnish with slice of banana, toasted almonds or coconut and chunks of watermelon, if desired
In a large cylindrical glass or "to go cup" container layer ingredients in order listed. Repeat to fill container.
Nutritional information per serving: calories: 362, total fat: 4.6g, saturated fat: 0.9g, % calories from fat: 11%, protein: 11g, carbohydrates: 76g, cholesterol: 9mg, dietary fiber: 4g, sodium: 188mg.
A colorful new way to start your day.
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