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When building your summer meals the MyPlate way, make half your plate fruits and vegetables – including watermelon! Watermelon is naturally low in fat, sodium and calories, and has no cholesterol.

Learn more about how to use MyPlate to go beyond the slice and make the most of your watermelon.

What is MyPlate?

MyPlate is a simple, visual guide which lays out a healthy eating pattern. It provides ideas and tips to help you find the right mix for your individual needs. This includes:

  • Focusing on variety, amount, portions and nutritional value
  • Choosing foods and beverages with less saturated fat, sodium and added sugars
  • Starting with small changes to build healthier eating styles
  • Supporting healthy eating for everyone

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.

 1 cup fruit = 1 small (1” thick) slice or 1 cup diced watermelon

Incorporating more fruits and veggies into your meals doesn’t have to be boring. Thanks to its versatility and flavor profile, there are plenty of ways to turn to watermelon to liven up your meals. Additionally, watermelon is a source of many nutrients that are under consumed, including potassium (6%), dietary fiber (4%), and vitamin C.[1]  

Making the Most of Your Watermelon the MyPlate Way

  • Breakfast: Mix up your morning with a twist on traditional avocado toast and a spotlight on watermelon. Top whole grain bread with mashed avocado, fresh watermelon, lemon juice, mint, feta cheese and lemon zest.
  • Lunch: Bowls are a great way to incorporate all of the MyPlate food groups. Put together a watermelon buddha bowl with watermelon, avocado, cucumber, cherries, toasted almonds, rice and your choice of dressing. You can add a plant-based protein such as tofu or you can add chicken or fish.
  • Dinner: Top a broiled salmon fillet with watermelon-avocado salsa and pair with steamed broccoli and instant brown rice as sides. For dessert, whip up a watermelon sorbet made from frozen pureed watermelon, lime juice and a touch of agave syrup.

MyPlate Guidelines

Today, about half of all American adults have one or more chronic diseases, often related to poor diet. The 2015-2020 Dietary Guidelines for Americans emphasizes the importance of creating a healthy eating pattern to maintain health and prevent or reduce the risk of disease. Everything we eat and drink — the food and beverage choices we make day to day and over our lifetime — matters.  The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts can be found on the MyPlate website.

You can use the new Start Simple with MyPlate App to help you meet healthy eating goals. This easy-to-use app can assist you in making positive lifestyle changes. Healthy eating can help you achieve a healthier life overall. Get started by downloading Start Simple with MyPlate!

Plus, check out more on how you can plan and prep with watermelon!

[1] U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at