Add this to your “Honey dew” list

Study after study shows that people basically eat three pounds of food a day, regardless whether the food is high calorie or low calorie. Barbara Rolls, Ph.D., a nutrition research at Pennsylvania State University, has conducted a ton of research on appetite and has found time and time again that people feel just as full after a low-calorie meal vs. a high-calorie meal, provided that both meals contain the same volume of food.  

So what does this mean? Foods with high volume and low calories are a dieter’s best friend. Watermelon, honeydew and soup all have one thing in common: they are full of water and fiber and low in calories. Basically, you will feel more full and satisfied from a cup of melon than a slice of cheesecake.

Honeydew is a great high volume food because about 90 percent of the melon is water.  Research shows that water in foods, such as melon and soup, do a better job of appetite control than solid food plus a glass of water, although no one knows why. The Volumetrics Diet explains this in more detail and is a great everyday diet solution.

Honeydew is not only great because it is low-calorie, it also is full of potassium, vitamin A, calcium and magnesium. One cup of honeydew has a whopping 404 mg of potassium! Potassium can lower rates of heart disease and stroke and is a key component of healthy blood pressure.  One study found that people with high blood pressure who ate potassium-rich foods lowered their risk of fatal stroke by 40 percent.

Honeydew and other melons are a great choice for keeping kids hydrated during the hot days of summer and satisfying the entire family’s appetite between meals.

Now that summer is approaching, melons, such as honeydew and watermelon are in season. So add honeydew to your “honey do” list and pick one up for your family.

I personally prefer to eat melon plain and I am not a fan of it in soup or smoothie’s, but I found a great recipe on Epicurious for a honeydew-lime Popsicle that I wanted to share with you. Give it a try and let me know what you think. Do you like honeydew? What do you think about the study that high-volume foods are the key to weight loss? I’d love to hear from you!

Honeydew Lime Popsicles


  • 1/4 cup superfine or regular granulated sugar
  • 1/4 cup water
  • 1 (3 1/2-lb) ripe honeydew melon, peeled, seeded, and cut into 1/2-inch pieces (4 cups)
  • 2/3 cup fresh lime juice


  • Dissolve sugar in water by stirring if using superfine or by heating in a small heavy saucepan if using regular granulated (then cool).
  • Blend half of melon and half of lime juice in a blender until smooth. Add syrup and remaining melon and lime juice and purée until smooth. Force purée through a fine-mesh sieve into a 2-quart glass measure or bowl, pressing on solids and then discarding them.
  • Pour mixture into molds and freeze until slushy, about 2 hours.
  • Insert sticks, and then freeze Popsicles until completely hardened, at least 6 hours.