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Start Healthy, Stay Healthy Nutrition Guide
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Healthy Eating Habits

Cantaloupe

Cantaloupe

If your preschooler doesn’t already love cantaloupe, you should definitely give it a try. Cantaloupe’s mild refreshing flavor and soft texture are combined with important nutrients that preschoolers need. One third cup, a preschooler serving, of diced cantaloupe is an excellent source of vitamins A and C for preschoolers and has 137mg of potassium.

Remember to enjoy cantaloupe safely. Cantaloupe scooped into ball shapes are not recommended for children less than 4 years of age because of possible choking risk. More appropriate preparation choices for preschoolers are to cut the fruit into 1/4 inch dices or to cut melon balls into quarters.

How your preschooler can help

Teach your preschooler how to pick fresh produce. Have her check the cantaloupe in the store for bruises, cracks or soft spots. She can also sniff the cantaloupe and see if she detects a fruity smell. You should look for a clean, smooth break at the stem.

Show her how important it is to wash the cantaloupe with soapy water and rinse it well before cutting. Tell her how washing prevents getting contaminants from the cantaloupe skin on the knife and the edible fruit.

Let your preschooler make a fruit salad – you supply the peeled and cut fruit and she combines them in a bowl or into individual servings for the family.

Simple ways to enjoy cantaloupe

  • Serve fresh cantaloupe as an easy and delicious snack or even side dish for any meal.
  • Start a healthy habit with your family by serving fresh cantaloupe for dessert.
  • Make a smoothie with 1 container of GERBER® Yogurt Blends Snack – Peach Flavored, 1/2 cup ice, and 1 cup diced cantaloupe. Puree in blender.
  • Make a summertime treat. Puree 1 cup cut cantaloupe, 1/4 cup orange juice, and 1 container GERBER Yogurt Blends Snack – Strawberry Flavored. Pour into popsicle molds and freeze.

Cantaloupe recipes adapted from meals.com

Tuscan Tortellini & Melon Salad Fruit-filled Cantaloupe Basket
Ingredients
1 package (9 ounces) BUITONI Refrigerated 100% Whole Wheat Three Cheese Tortellini, prepared according to package directions, rinsed in cold water
1 cup diced cantaloupe 1 cup diced honeydew
2 ounces thinly sliced prosciutto, cut or torn into bite sized pieces (about 1/2 cup total) 1/4 to 1/2 cup loosely packed basil leaves, shredded
2 tablespoons extra virgin olive oil 1/4 teaspoon salt
1/4 teaspoon ground black pepper

Instructions

Estimated Time
Preparation Time: 25 mins


Servings: 4


COMBINE pasta, cantaloupe, honeydew melon, prosciutto and basil in large bowl. Add oil, salt and pepper; toss gently to coat.

Ingredients
2 cantaloupes 2 cups diced strawberries
1 cup halved blueberries 1/4 cup Apple Juice
1 1/2 tablespoons lemon juice 1 bunch frisée or green leaf lettuce

Instructions

Estimated Time
Preparation Time: 20 mins


Servings: 4


CUT cantaloupes in half; remove seeds. Scoop round balls of cantaloupe out of each half with a melon baller or a small round spoon, leaving about 1/2 inch of cantaloupe in the melon. Slice the melon balls into quarters.

COMBINE cantaloupe, strawberries and blueberries in large bowl. Mix juice and lemon juice and pour mixture over fruit mixture and toss lightly.

LINE cantaloupe halves with frisée or lettuce leaves. Spoon fruit mixture into each cantaloupe half. Cover; refrigerate until ready to serve.

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