Ask a Dietitian

Ask a Dietitian

"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

Maeghan Henke
BC Hydro

Need help picking the perfect watermelon?

June 25th, 2019


Selecting the perfect watermelon is as easy as 1, 2, 3.

  1. Look the watermelon over. You are looking for a firm, symmetrical watermelon that is free from bruises, cuts or dents.
  2. Lift it up. The watermelon should be heavy for its size. Watermelon is 92% water; most of the weight is water.
  3. Turn it over. The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun. Hence the yellow belly!


  • Wash watermelon in clean, running water.
  • Use clean knives and cutting surfaces.
  • Watermelon can be stored *uncut at room temperature for 7-10 days.
  • Once cut, watermelon can be kept fresh in the refrigerator for 3-4 days in a plastic container or plastic wrap. 
  • Because watermelon is 92% water, it freezes well.


  • Watermelon is 92 per cent water and an excellent hydrator. Water plays a vital role in regulating body temperature, transporting nutrients and oxygen to cells, removing waste, cushioning joints and protecting organs and tissues.
  • Watermelon contains lycopene which may lower the risk of heart disease, macular degenerative disease and certain types of cancer. 
  • Watermelon is an excellent source citrulline, an important amino acid. Research indicates that this helps with good cardio vascular flow for heart health, as well as faster recovery for athletes.
  • Watermelon is also high in potassium and vitamin C

Is a Seedless Watermelon Genetically Modified?  

  • No.  Seedless watermelon are created naturally by crossing male pollen for a watermelon, containing 22 chromosomes per cell, with a female watermelon flower, containing 44 chromosomes per cell. When this seeded fruit matures, the seed inside contains 33 chromosomes, rendering it sterile and incapable of producing seeds. This process does not involve genetic modification.
  • The small white “seeds” in a seedless watermelon are actually just empty seed coats that will never produce seeds.

Eating Watermelon

Try watermelon, cucumber, feta and mint salad, watermelon cocktails, watermelon salsa and watermelon chutney. For lots of great watermelon recipes, check out