Marvelous melons

According to LMQC Nutritionist blogger, Jeni Tackett, melons are a nutritional miracle food. Nutritious, flavorful, and easily digestible, you can include a variety of melons to keep meals interesting, tasty, and nutritious. 

LMQC Nutritionist, Jeni Tackett, and a favorite summertime staple for a healthy diet.

Five benefits of melons:

1. Nutrient density: Melons are low in calories and high in nutrients. Here are the calories in 1 cup of melon: watermelon has 47, cantaloupe has 54, and honeydew has 62. One small cookie has around 100 calories but lacks the water and nutrients that melons provide.

2. Water content: Melons have a very high water content ranging from 90% in cantaloupe and honeydew to 92% in watermelon. The water in melons is better absorbed into our cells than water consumed between meals. Melons can help keep you hydrated during the hot summer months.

3. Vitamins and minerals: I always told my children that cantaloupe is a super fruit as one cup provides 106% of vitamin A daily values and 95% of vitamin C daily value. Cantaloupe is also a good source of potassium and folate. Honeydew is a good source of vitamin C and potassium. Watermelon is a good source of vitamin A and C along with potassium. You can feel good about including melons in your diet.

4. Natural sweetness: The natural sweetness from melons can satisfy your desire for dessert. Finishing a meal with a slice of watermelon or some melon balls is a healthy alternative to ice cream, cookies, or cake. When my son played travel baseball, melon was more popular than candy for the young athletes.

5. Easily digestible: Melons are a soft, fleshy fruit that are better absorbed if you have gastrointestinal issues. People with irritable bowel or Chrohn’s disease are often able to tolerate melons.

Four ways to feature melons in your diet this summer:

1. Grill firm melons for 1-2 minutes on the grill for a delicious dessert
2. Include melon in smoothies
3. Drink melon infused water
4. Make colorful fruit kebobs with melon, pineapple, and grapes

LMQC Nutritionist, Jeni Tackett, and a favorite summertime staple for a healthy diet.

Summertime means juicy, delicious melons are readily available at the farmer’s market and grocery store. Melons have so many nutritional benefits and are naturally sweet and satisfying. Adding melons to your meals can help you eat fewer calories and hydrate better this summer.

Five benefits of melons:

1. Nutrient density: Melons are low in calories and high in nutrients. Here are the calories in 1 cup of melon: watermelon has 47, cantaloupe has 54, and honeydew has 62. One small cookie has around 100 calories but lacks the water and nutrients that melons provide.

2. Water content: Melons have a very high water content ranging from 90% in cantaloupe and honeydew to 92% in watermelon. The water in melons is better absorbed into our cells than water consumed between meals. Melons can help keep you hydrated during the hot summer months.

3. Vitamins and minerals: I always told my children that cantaloupe is a super fruit as one cup provides 106% of vitamin A daily values and 95% of vitamin C daily value. Cantaloupe is also a good source of potassium and folate. Honeydew is a good source of vitamin C and potassium. Watermelon is a good source of vitamin A and C along with potassium. You can feel good about including melons in your diet.

4. Natural sweetness: The natural sweetness from melons can satisfy your desire for dessert. Finishing a meal with a slice of watermelon or some melon balls is a healthy alternative to ice cream, cookies, or cake. When my son played travel baseball, melon was more popular than candy for the young athletes.

5. Easily digestible: Melons are a soft, fleshy fruit that are better absorbed if you have gastrointestinal issues. People with irritable bowel or Chrohn’s disease are often able to tolerate melons.

Four ways to feature melons in your diet this summer:

1. Grill firm melons for 1-2 minutes on the grill for a delicious dessert
2. Include melon in smoothies
3. Drink melon infused water
4. Make colorful fruit kebobs with melon, pineapple, and grapes