Watermelon: Fruit / Vegetable of the Month

Watermelon is a very ancient fruit believed to have first grown in Africa and cultivated in Egypt over 5000 years ago. Watermelons are now grown in over 96 countries around the world, with China growing the most. In the United States, Florida, Georgia, California and Texas are the top four producers of watermelon.

Modern science has shown us watermelon helps keep blood vessels healthy because of the high levels of the amino acid citrulline. Watermelon is also a rich source of the phytonutrient lycopene which may reduce the risk of certain kinds of cancer. Tomatoes are also rich in lycopene, but per serving watermelon is by far a richer source.

Watermelon contains roughly 92% water and is a great way to add more fluid to the diet in the hot summer months when they are in season. Two cups of watermelon has less than 100 calories, is an excellent source of vitamins A and C and a good source of vitamin B6.

Do you know how to select a good watermelon? Look for one with a firm rind that is heavy for its size. Also look for one with a golden yellow belly where it ripened in the sun. Watermelon is easier to serve to kids these days with seedless varieties and mini watermelons being offered in nearly every grocery store. For added fun, kids can use star cookie cutters to cut a slice in small pieces- adding to a bowl of fruit salad or fruit kebabs.

If you are child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......