Feature Articles: Food, Fitness and Cooking and Produce
Melons are a good value financially and nutritionally
Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist, Barton County University of Missouri Extension
Many people have a hard time getting the needed amount of fruits and vegetables daily. This may be because they prefer fresh fruits and vegetables but they are just too expensive. During the summer eating fresh produce becomes easier because fruits and vegetables are more readily available at grocery stores, farmer’s markets, and then there is the ability to grow your own. Melons are a favorite for many and during the summer they are a much better value financially. They are always a healthy choice.
When you purchase watermelons and cantaloupe you want to make sure you are getting the best value so it’s important to know how to choose them. Choose a watermelon that is firm, heavy and slightly waxy (not dull) in appearance. An indicator that the melon was allowed to ripen on the vine is one side of the melon is a pale yellow color. That is part of the melon on the ground during the ripening process. If there is not a pale yellow side to the melon, it was most likely picked before it was ripe. Storing the melon in the refrigerator can help prevent over ripening. Over ripening can cause the flesh to be stringy and dry.
Choose a cantaloupe that has a thick raised netting on the surface of the melon. Pick it up. It should be heavy for its size. Make sure there is no scarring or tears on the skin. Look at the place where the stem was attached. The stem end should be indented. This is an indicator that it was allowed to ripen on the vine rather than being cut from the vine before it was ripe.
One cup of watermelon has only 51 calories and provides vitamin A and vitamin K. It also has the phytochemical lycopene which has protective factors against some types of cancer. During the summer, one cup of watermelon can cost less than 20 cents. As the name implies, watermelon is mostly water so it can be a refreshing treat on a hot summer day.
Cantaloupe has 56 calories per cup and is a good source of vitamin A and vitamin K. cantaloupe has especially good nutritional value for the amount of calories it provides.
During the summer, there is no excuse not to eat fruit. It is readily available and a great value. It’s also delicious and refreshing!
Last update: Tuesday, May 05, 2009
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