MyPlate, a visual nutritional tool from the U.S. Department of Agriculture, supports incorporating positive dietary practices by encouraging the consumption of fruits, vegetables, whole grains, protein, and dairy in schools, governmental programs, and homes. MyPlate recommends 2 cups of whole fruit per day for an individual 14 years of age or older on a 2,000-calorie diet. A great choice of fruit to incorporate on your plate for August would be a melon. Melons can be a summertime favorite or a simple sweet treat!
SC local grown watermelon at the farmers market in Columbia, SC (June 2024).
Jevencia Hill, ©2024, Clemson Extension
While contributing to making half your plate whole fruits and vegetables, melons also have benefits. Purchasing produce that is in season increases nutritional benefits, flavorful taste, economical purchasing power, and environmental benefits. Additionally, melons are available in a variety of options to increase their nutritional value.
Nutritional Value and Health Benefits of Different Melon Types
Since melons are a part of the fruit family, they tend to be higher in natural sugars but are a great source of vitamins, fiber, and carbohydrates. It’s recommended to incorporate a variety of fruits and vegetables in daily meal regimens to increase nutritional values and limit the consumption of increased natural sugar content. Refer to HGIC 4053, Limit Sugar Factsheet, for additional information on different sugars and their effects on blood glucose levels.
A beneficial characteristic of melons is their ability to provide potassium and water content to help maintain healthy blood pressure levels. Blood pressure is clinically referred to as hypertension. Additional details on hypertension and proper management can be found at HGIC 4367, Hypertension and Hypertension Management Program (HMP). Programming opportunities are available through contacting the Clemson Extension Rural Health and Nutrition Team Rural Health (clemson.edu).
References:
- Diet, F., and Fitness. (2024). Why watermelon should be a part of your diet? Retrieved July 22, 2024, from Health Benefits of Watermelon (clevelandclinic.org)
- Krane, J. (2024). How to tell the difference between fruits and vegetables. Retrieved July 18, 2024, from How to Tell the Difference Between Fruits and Vegetables
- Mayo Clinic. (2022). Picked at their peak: The benefits of buying seasonal produce. Retrieved July 18, 2024, from https://diet.mayoclinic.org/us/blog/2022/picked-at-their-peak-the-benefits-of-buying-seasonal-produce/
- Sass, C. (2023). Health benefits of honeydew melon. Retrieved July 22, 2024, from file:///C:/Users/jevench/Downloads/Honeydew%20Melon_%20Benefits,%20Nutrition,%20and%20Risks.htm
- Streed, J. (2024, Jul 8). Discover the sweet health benefits of summertime melons. Mayo Clinic News Network, Retrieved from ProQuest Central Essentials database. Retrieved from https://www.proquest.com/docview/3076501551/abstract/
- U.S. Department of Agriculture. (2024). MyPlate. Retrieved July 22, 2024, from
- MyPlate | U.S. Department of Agriculture
