Choose melons for value and nutrition

Melons are probably one of the best values when it comes to food selection. Why? First of all, melons are cheap – right now a melon in season (cantaloupe or watermelon) is around .02 to .05 per ounce. Second of all, it is low in calories and full of water and fiber which helps you feel fuller on fewer calories.

Melon is a better value than a value meal

If you ate a pound of melon, it would cost, on average, about .50 cents. Better still, it would only contain about 144 calories and barely any fat or sodium. Compare that to the “value menu” double burger from your favorite fast food restaurant. One double burger is about $1. But it is only 5 ounces – so you would have to eat 3 of them to get one pound – and that amounts to $3 and about 1170 calories, 2760 mg of sodium and almost 60 g of fat.

You might laugh because you would not eat a whole pound of anything at one sitting.  But over the course of the day you probably eat several pounds of food. So, the big question is: are you eating mostly burgers or mostly fruits and veggies? When you want value, think of your health and choose more melon and other fruits and vegetables, not the fast food board offerings.

Melon is a great “shopping stretcher”

Melon can sit at room temperature for a few days. So, while you eat all of the produce that perishes faster, like peaches and berries, the melon is patiently waiting and gently ripening. After a few days you can slice it and have fruit for the rest of the week. It is like you went shopping again!  Hint: if you are buying several kinds of melons, it is best to use up the watermelon first, within three days. Cut melon of all types should always be stored in the refrigerator.

Melon is a great multi-vitamin food

A  serving of watermelon, cantaloupe or other melon is an excellent source of Vitamins A, B6 and C plus a healthy amount of potassium and fiber.

SEE your melons for easy serving

Follow the SEE principal for melon preparation: Slice, Eat, Enjoy!  How easy is that?

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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