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Jul 2

Pick a Better Snack – Cantaloupe

Did you know that the color of a fruit or vegetable’s flesh indicates how nutritious it is? Cut open a cantaloupe, and its bright orange color tells you the fruit is chock-full of essential vitamins and minerals. Cantaloupe contains more Vitamin A than any other fruit. It’s also high in vitamin C. In fact, one quarter of a medium cantaloupe contains 400 percent of your recommended daily dose of vitamin A and 100 percent of your daily vitamin C needs!

What Americans call ‘cantaloupe’ is actually a muskmelon. True cantaloupes are grown in Europe and named after a castle in Italy. When choosing cantaloupe or muskmelon, look for fruit that slightly yields to the touch and has a distinctive sweet smell. Ripe cantaloupe have a rind that is golden – not dull green. The stem end should have a slight indentation; the melon should be firm, but not rock hard. The blossom end will be slightly soft. Avoid fruit that has slick spots, is shriveled, bruised or has punctured or cracked skin. Uncut cantaloupe should be stored on your countertop for 2-4 days. After the fruit is cut, store it in an airtight container in the refrigerator.

 Take Cantaloupe With You! Wash. Cut. Eat. (How easy is that!)

  • Mix cubes of cantaloupe with blueberries for a colorful and refreshing fruit salad.
  • Wrap slices of ham or turkey around cubes of cantaloupe, securing the meat with toothpicks. Store in an airtight container or plastic sandwich bag for a quick snack on the go!
  • Place 1/2 cup of lowfat vanilla yogurt into hallow section of melon. Sprinkle with cinnamon.

  • July 20th is National Moon Day, commemorating the day U.S. astronaut Neil A. Armstrong became the first person to walk on the moon. Make moons of your own by slicing cantaloupe into crescent moon-shaped wedges!

Pick a better snack™ was developed in partnership with the Iowa Nutrition Network and the USDA’s Food Stamp Program and Team Nutrition – equal opportunity providers and employers. For more information about the Iowa Nutrition Network, call the Iowa Department of Public Health at (800) 532-1579.