Eat Melon to Boost Your Water Intake – Shaw Local

Watermelon is a sweet summer treat that I always look forward to.

Since water is the most important nutrient for humans, it’s good to know that this melon is over 90% water. What a delicious way to hydrate!

Watermelons are also a good source of other nutrients. According to Dr. Sarah Ballantyne, creator of the Nutrivore system, which rates foods based on their nutrient density, watermelons are considered a nutrient-dense food.

She says that “it is particularly rich in beneficial phytonutrients such as carotenoids (especially lycopene), vitamin B7 (biotin), vitamin C and polyphenols.”

Watermelons also contain fiber and, surprisingly, a little protein. Because of their high water content, watermelons are low in calories, making them a good choice for those watching their weight.

Use it as a dessert or in fruit salads. And since it’s plentiful right now, you can freeze some of it. Cut it into bite-sized pieces, spread the pieces out on a baking sheet lined with parchment paper, and place it in the freezer. It should be frozen solid in 1-2 hours. Transfer it to a freezer-safe bag or container and store until you need it.

How to use frozen watermelon? I like to eat frozen fruit as a snack. In hot weather, it is much healthier than popsicles. I like frozen grapes or cherries the most, but watermelon would be good too.

Another option would be to use your watermelon as the base for a smoothie. As I wrote in my last column, an occasional smoothie can be a healthy treat. This watermelon smoothie is very low in calories and contains a little protein and healthy fat from the almond milk. It can also be made with fresh watermelon.

Watermelon smoothie

1 cup frozen or fresh watermelon cubes

¾ cup unsweetened vanilla almond milk (30 calories per cup)

Place all ingredients in a blender and mix until smooth.

Less than 70 calories per serving.

The weather is still pleasantly warm and melon season is at its peak here in the Midwest, so enjoy our local watermelons and cantaloupes while you can. We’re lucky to have some great melon growers nearby!

– Sherry DeWalt is the Healthy Living Coordinator at CGH Health Foundation in Sterling.