Your Child's Health/Nutrition



	atermelon. Doesn’t just saying the word make your mouth water? Watermelons come in all shapes and sizes. The classic oval melon is dark green on the outside, bright pink on the inside and has black seeds. But you can also buy round “sugar babies,” seedless melons and, for the less traditional, yellow watermelons. Watermelon is a fun food that needs no complex preparation. You don’t need anyone to tell you it’s good — but we asked an expert anyway. “It is good, and it’s full of good stuff,” says Allison Morrow, a registered dietitian on the clinical nutrition staff at Children’s Medical Center Dallas. A watermelon, on average, is 92 percent water and 8 percent natural sugar. A one-cup serving of diced watermelon has no fat, lots of vitamins and minerals, and just 49 calories. One healthful ingredient is lycopene, the antioxidant pigment that gives watermelon its color. Lycopene is one of the reasons the American Heart Association certifies watermelon as heart-healthy. Purée watermelon in a blender and freeze it in an ice cube tray for lemonade or sparkling water. Freeze small chunks and watermelon juice in ice-pop molds. Serve watermelon as melon balls. Roast watermelon seeds to eat as a snack. 2 cups diced watermelon or watermelon balls. 1 cup pineapple chunks. 1 cup large green seedless grapes. Wooden skewers or, for young children, drinking straws. Thread fruit onto skewers or straws, alternating melon, grapes and pineapple. Freeze for about an hour. Serve in a vase as a “bouquet” or arrange on a watermelon slice. Serves four. Each serving contains about 72 calories, less than 1 gram protein, less than 1 gram fat, 0 milligrams cholesterol, 17 grams carbohydrate, 1 gram fiber, 3 milligrams sodium. If it’s heavy, symmetrical and shiny green with a pale or creamy yellow bottom, buy it. If the watermelon is too big for the refrigerator, cut it up and store it in covered plastic containers.