Sweeten up your summer with melon

Melons make for a refreshing and lower-calorie treat during the warmer months. Most melons weigh in at under 50 calories per one-cup serving and contain fiber. Watermelons contain vitamin C and potassium, as well as a high water content, which contributes to hydration. Cantaloupe is an excellent source of folic acid, potassium, vitamin C and fiber. Honeydew melons are an excellent source of vitamin C. You can eat melon alone, or add it to smoothies, salads or desserts.

Choosing a Good Melon

Watermelons: Look for the “yellow belly” a flatter yellowish spot, which indicates it sat on the vine to ripen.

Cantaloupe: Smell the cantaloupe. If it doesn’t have a smell, it likely doesn’t have a taste either. You want a musky sweet smell to indicate a ripe cantaloupe. You also need to touch it. The skin should give a little, but not feel mushy. You also want to look it over to make sure there are no bruises, spots or punctures.

Honeydew Melon: This melon should have a golden color; brownish freckling is fine and indicates a very sweet melon. The melon should feel firm, but not hard. Smell the melon. It should have a sweet smell. If you shake it, you should be able to hear the seeds rattling around inside.

Nutrition Information Per Serving: 70 calories, 18g carbohydrate, 1g protein, 0g Fat, 0mg Sodium, 16g Sugar, 1g Fiber

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Katie Wilhelmi is a registered dietitian at the New Ulm Hy-Vee.

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