Kidsville Kitchen – April 2017

The start of spring is the perfect time for new beginnings, including a fresh start on eating healthy. The trick is introducing smart eating habits so tasty and easy that your eating plan becomes more a way of life than a short-lived commitment. One easy way to achieve that habit is by adding watermelon to your daily diet, giving your body a low-calorie option to curb an appetite for unhealthy snacks.

Set reasonable goals. A deprivation diet is destined to fail because eventually your body will rebel. Instead, aim for well-rounded meals with moderate portions. If weight loss is your ultimate goal, know that losing two pounds a week is generally considered the maximum, according to the Centers for Disease Control and Prevention.

Satisfy your sweet tooth. Everyone, even the most dedicated health food fans, experience cravings from time to time. Most experts agree that it’s OK to answer your sweet tooth — in moderation of course. Before you take the plunge, think about whether there are other options that could be a good substitute. For example, instead of a sugary candy bar, consider a naturally sweet slice of watermelon for a cholesterol-free, fat-free way to satisfy cravings at only 80 calories per 2-cup serving. Watermelon contains ber and water, and packs a wealth of health bene ts, including strong levels of vitamins A, C and B6.

Stay well hydrated. During the warmer spring and summer months, it’s easy to
let water consumption slide because you’re focused on entertaining and outdoor activities. However, the warm air can be hard on your body, so it’s important to keep that water owing year round. Most adults should aim for eight glasses of water each day, but you can also boost your water intake with foods that have a high water content, such as watermelon, which is 92 percent water and contains protein and ber so you are satis ed on fewer calories while boosting your overall hydration.

Island Fruit Salad

Servings: 2

2 tablespoons water
2 tablespoons coconut sugar
1/2 lime (1 tablespoon), juiced teaspoons rum extract
2 kiwis, peeled and diced
1 orange, sectioned and halved
2 cups seedless watermelon, chopped
2 teaspoons flaked, sweetened coconut

In small bowl, combine water and coconut sugar; microwave 20 seconds. Stir to completely dissolve sugar. Let cool. Once cool, add lime juice and rum extract.

In medium bowl, add kiwi, orange and watermelon. Pour rum juice over top and thoroughly toss. Let sit 30 minutes to allow flavors to blend.

Divide fruit salad into two bowls and sprinkle with coconut.

Find more inspiration for health-conscious habits at

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