Note: This post is sponsored by the National Watermelon Promotion Board. You can check out their recipes, tips and nutrition/wellness information at Watermelon.org
As we step into 2025, many of us are setting resolutions to live healthier, more fulfilling lives – even a “sweeter” life! One simple yet powerful change you can make is to eat more watermelon! This juicy, vibrant fruit isn’t just delicious; it’s a nutritional champion and a versatile addition to almost any meal plan. Here are 10 reasons why watermelon should be on your plate every month this year:
1. Fuel Your Goals Naturally
Processed foods may provide quick fixes, but watermelon offers long-lasting, nourishing benefits. With natural sugars and key electrolytes, it’s perfect for fueling workouts or powering through a busy day.
2. Satisfy Your Sweet Tooth Without Guilt
At just 80 calories per 2-cup serving, watermelon is a low-calorie, nutrient-dense treat that curbs cravings for less healthy sweets. Its water and fiber content fill you up while satisfying your sweet tooth.
3. Stay Hydrated
Watermelon lives up to its name, being 92% water. Staying hydrated improves energy, skin health, and overall well-being—making watermelon a must-have, in warm weather AND cold weather.
4. Economical and Accessible
Pound for pound, watermelon is one of the most budget-friendly fruits in the grocery store. And, when you consider that you can eat the whole watermelon – the flesh, juice, seeds and even rind – it makes this fruit even more affordable.
5. A Versatile Ingredient
Watermelon isn’t just for snacking. Enjoy it in salads, smoothies, salsas, and even soups! Don’t forget the rind and juice, which can be transformed into pickles, stir-fries, or refreshing beverages. For recipe inspiration, check out my other watermelon recipes (try the search bar) and also visit watermelon.org.
6. Perfect for Meal Prep
Keep pre-cut watermelon on hand to make healthy eating easier. Stash cubes in the freezer during peak season for a supply that lasts all year. Frozen watermelon works wonderfully in smoothies or as an icy snack.
7. Boost Your Vitamin C Intake
Vitamin C isn’t just for fighting colds! This essential nutrient supports skin health, aids in iron absorption, and boosts your immune system. A 2-cup serving of watermelon provides about 25% of your daily vitamin C needs.
8. A Year-Round Treat
Thanks to global trade, you can find watermelon year-round. In the fall and winter months, look for imported watermelon (it may be pre-cut) or grab a personal-sized melon. For ultimate convenience, check the freezer aisle for frozen options.
Learn how to make this easy Snowman Watermelon Caprese Salad!
9. Support Your Wellness Journey
A source of lycopene (12.7mg per 2-cup serving), watermelon has been studied in support of heart health even aiding in post-workout recovery. It’s a functional food that is in alignment with most of our 2025 wellness goals.
10. Create and Share Memories
Watermelon is a feel-good fruit that brings people together. Whether it’s a summer picnic or a cozy winter gathering, watermelon creates moments of joy and connection.
Tips for Eating More Watermelon
- Prep Ahead: Slice your watermelon and store it in airtight containers for quick snacks.
- Cut Like a Pro: Check out my favorite wat to cut up a watermelon in about 5 minutes.
- Use the Whole Fruit: Don’t waste the rind or juice! Make pickles, smoothies, or recipes that use every part of the watermelon.
- Freeze It: Store cubes in the freezer for out-of-season use. They’re perfect for blending into smoothies or using as ice cubes in drinks.
Make 2025 the year you embrace the joy and nourishment of watermelon. Whether it’s fueling your fitness goals or sharing memories with loved ones, watermelon has a place in every part of your life.
