According to the recently released Dietary Guidelines Advisory Committee Scientific Report, intake of fruit is below recommended amounts for the majority of the American population.[1] Discover new ways to incorporate watermelon into your diet, just in time for National Fruits and Veggies Month!
What’s in the Dietary Guidelines Report?
The recently released Dietary Guidelines Advisory Committee Scientific Report states dietary intake of fruits is below recommended levels for the majority of the US population, with the exception of children ages 2-3 years. 1 The committee also noted several nutrients of public health concern due to both underconsumption and overconsumption. One of the nutrients listed as under-consumed is potassium.
Did you know a 2-cup serving of watermelon contains 314mg of potassium (6% DV)?[2] Eating watermelon can not only help meet the fruit recommendations outlined by the DGAC, but it can help meet specific nutrient needs as well, such as potassium.
For the first time ever, the committee’s report also includes recommendations for children under the age of 2. Food group recommendations for this group are similar to those over the age of 2, so fruit and vegetable intake is incredibly important. In addition, the committee urged the consumption of potassium-rich fruits and vegetables for this age group.1
Sweet and Savory Ways to Celebrate National Fruits & Veggies Month with Watermelon
What better way to up your intake of fruit AND celebrate National Fruits and Veggies Month than with watermelon? Watermelon can be enjoyed in many different forms and can be incorporated at every meal and beyond.
Step Aside, Traditional Salads and Side Dishes!
- Let watermelon take center stage in a salad with herbs and a dash of salt, or shake up your lunchtime staple by swapping greens for watermelon.
- For a refreshing twist on the classic Caprese appetizer, assemble fruit and vegetable skewers by pairing watermelon with tomatoes and mozzarella balls.
- Snack on crackers or a small piece of bread layered with goat cheese spread and watermelon.
No More Boring Beverages!
- Make fruit infused water by adding watermelon, which will up the flavor and provide a hint of natural sweetness.
- Elevate your favorite mocktail or cocktail by scooping in frozen, cubed or fresh watermelon.
Bring On Dessert!
- Cut triangles of watermelon and top with whipped cream and fresh berries for the perfect end to your meal.
- Craving something creamy? A watermelon yogurt parfait is also the perfect healthful dessert option.
Plus, Kid-Friendly Watermelon Recipes!
With new recommendations in the Dietary Guidelines Advisory Committee Scientific Report for children under the age of 2, enjoy these kid-friendly watermelon recipes with your little ones!
- Watermelon Ice Cream Cone Sundaes: For a treat that’s simply sweet, add scoops of watermelon to your favorite ice cream cone of choice.
- Kid Charcuterie Snack Board: A snack board is not complete without fruits, so why not include watermelon? Complete your board with other munchies like vegetables, pretzels and cheese!
- Watermelon Infused Water: Add flavor and fun to your water with scoops of watermelon. Feel free to add other fruits, or even herbs to give your water an instant upgrade.
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[1] Dietary Guidelines Advisory Committee. 2020. Scientific Report of the 2020 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Agriculture and the Secretary of Health and Human Services. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC.
[2] USDA Food Composition Database. https://ndb.nal.usda.gov/ndb/search/list?home=true Accessed March 25, 2019.
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