Watermelon: A Nutrient Packed & Satisfying Summertime Snack!

With the start of summer right around the corner, many people immediately think of a well-known classic – watermelon! Whether it’s a pool party with friends, beach day, picnic, or outdoor concert, you name it, watermelon is a staple. As a dietetic student intern who enjoys my share of a spread of delicious fruits year-round, I cannot go without watermelon during the summer.

Considering watermelon comprises more than 90% water, it is no wonder many individuals know that it is a refreshing fruit when striving to maintain hydration. The health benefits don’t stop there, though – did you also know watermelon is a rich source of antioxidants in protecting internal cells against free radicals, especially lycopene? Lycopene is a protective phytonutrient or substance contained within a plant believed to contribute toward beneficial health, which can particularly aid in lowering elevated blood pressure and improving heart health. As a fun fact, lycopene is the property that gives watermelon its reddish-pink color! Some other noteworthy positives include watermelon’s potential in helping to relieve muscle soreness and reduce the risk of chronic diseases, including cancer and diabetes.

Watermelon is a sweet treat and a low-calorie option. A lot of the attention is focused on watermelon itself, but did you also know watermelon seeds provide a host of nutrients as well? Watermelon seeds contain iron, zinc, magnesium, and monounsaturated and polyunsaturated fats (healthy fats!) Per the USDA, one cup of diced watermelon provides 46 calories, 0 g of fat, 10 mg of calcium, 15 mg of magnesium, 139 g of water, 865 IU of vitamin A, 12 mg of vitamin C, 1 mg of sodium, and 9 g of sugar.

As a dietetic student, I have heard my share of stories from people who believe fruits are unhealthy because they contain sugar. What I pride myself in sharing with individuals who share this information with me is distinguish- ing the difference between naturally occurring sugar vs. added sugar. Watermelon is an excellent example of a food that contains naturally occurring sugar or sugar naturally found in whole, unprocessed foods. On the other hand, added sugar, as it implies, is added to foods after processing, cooking, or before eating. It is essential to remember that even though a fruit like a watermelon contains sugar, it is accompanied by nutritious components.

In particular, diabetes care is an area of dietetics that especially piques my interest. I have some relatives and friends who live with diabetes and are often curious and cognizant surrounding food choices and keeping their blood sugars in check. One cup of watermelon contains about 12 g of carbohydrates, almost equivalent to 1 carbohydrate serving (15 g). I advise pairing a serving of watermelon at your next summer event with a good source of protein and fat, such as cheese and nuts. This way, blood sugar will not spike as quickly when pairing watermelon with other macronutrients, providing us with ample energy.

While soaking up the sun this summer, I hope you say “yes” to watermelon and consider the nutritious qualities this fruit provides! A healthy and balanced eating regimen is like fuel for your body, so why not have fun while doing so?

Summer Grain Salad

Total Time: 55 minutes Yield: 6 servings

Enjoy summer salad! Nothing beats a satisfying bowl of veggies, fruits, and whole grains!

INGREDIENTS FOR THE DRESSING

• ½ cup seedless watermelon, cut into small cubes

• 2 teaspoons dijon mustard

• 1 teaspoon honey

• 1 tablespoon champagne vinegar

• 1/8 tsp salt

• ¼ cup avocado oil

FOR THE SALAD

• 3 cups cooked wheat berries*

• 1 cup blueberries

• ½ cup walnuts, toasted & chopped

• ½ cup cooked corn

• 1 cup cherry tomatoes, halved

• 1 small cucumber, diced

• 2 tablespoons red onion, diced small

• 1 cup seedless watermelon, cut into small cubes

• ¼ cup crumbled feta cheese

• ¼ cup fresh mint, thinly sliced

Instructions

TO MAKE THE DRESSING:

Combine the watermelon, mustard, honey, vinegar and salt together in a blender or small food processor. Blend until combined. Add the oil and blend again. Set aside.

TO MAKE THE SALAD:

Place the wheat berries on the bottom of a large serving bowl. Top with blueberries, walnuts, corn, cherry tomatoes, cucumber, onion and watermelon. Toss to combine. Drizzle with dressing and toss again. Garnish with feta cheese and mint.

Notes

To cook wheat berries: rinse 1 cup of wheat berries and place in the bottom of an Instant Pot. Add 3 cups of water and cover with the lid. Cook using manual function for 30 minutes. Slow release for 10 minutes, then manually release remaining pressure.