Watermelon is a rich source of lycopene, an antioxidant responsible for its vibrant red color. Remarkably, watermelon is cholesterol-free, low in fat, and devoid of sodium. It’s a nutritional powerhouse.
“Childhood obesity is on the rise, and today’s kids are consuming less nutritious meals compared to 20 years ago. It’s crucial for parents to take their children’s diets seriously,” emphasizes Elizabeth Somer, a registered dietitian, nutritionist, and the author of “Eat Your Way to Happiness.”
Many busy moms and dads can attest, that preparing a nutritious lunch at 6 a.m. can be quite challenging, especially when your child might gravitate toward cafeteria pizza regardless of your efforts.
But fear not—victory is still attainable. It is entirely feasible to encourage children to embrace nutritious lunches, especially if you have some tricks up your sleeve when it comes to fruits and veggies. According to Somer, one staple that should find a permanent spot in your kitchen is watermelon.
This juicy fruit, often hailed as a natural multivitamin, is packed with essential nutrients. It boasts vitamins A, and B6 (6 percent of the recommended daily intake), C, potassium (8 percent), and fiber (4 percent). Moreover, watermelon is an excellent source of hydration, making it an ingenious way for picky kids to get their water intake. And let’s not forget that it’s undeniably delicious and enjoyable to eat.
Before you express concerns about the natural sugars in watermelon, hold on a moment. Somer dispels the myth that watermelon is excessively sugary. While it may have a high glycemic index, it is remarkably low in calories.
“Watermelon not only fills you up but does so without adding extra weight,” Somer affirms. “Its delightful juiciness and versatility make it a fantastic choice. You can savor it straight from the melon, blend it into beverages, craft refreshing popsicles, create sweet salsas, grill it, add it to sandwiches, and so much more.”
While watermelon is often associated with summertime, it’s readily available throughout the year. Furthermore, it’s surprisingly portable once sliced up and stored in baggies or Tupperware containers, making it a convenient and healthy addition to your child’s lunchbox.
Check out this quick and easy watermelon recipe that’s perfect for school lunches:
Watermelon Kebabs
1 serving 1-inch cubes of seedless watermelon
1 serving smoked turkey breast
1 serving low-fat or fat-free cheddar cheese
1 serving coffee stirrers or beverage straws
Cut watermelon, turkey, and cheese into cubes, and skewer them on stirrers or straws.
Find more watermelon recipes at www.watermelon.org.
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