Why Watermelon?

Why Watermelon?A Slice of Nutrition Research

Elizabeth Somer, M.A.,R.D.

What Did You Eat Yesterday?

Diet Guidelines in a Nutshell

6 + whole grains 8 to 10 fruits & vegetables 3 calcium-rich choices 2 iron- & protein-rich foods

The Reality 90% of your customers think they are doing well National Nutrition Surveys USDA’s Economic Research Ctr:

½ of all Americans aged 2+ consume < 1 fruit/day USDA’s Healthy Eating Index

Children & adults each scored 56 points. Seniors scored 65 points. (J Acad Nutri Diet 2012;November 15th)

FDA/NCI Study USDA/ Penn State study (J Acad Nutr Diet 2013;113:297-306)

Calorie, total fat, saturated fat & salt exceeded limits in all diets. Calories were up to 30% too high.

How do these eating habits affect

our health?

Definitions:Definitions:• Obesity: Body Mass Index (BMI) of 30 or Obesity: Body Mass Index (BMI) of 30 or

higher.higher.

• Body Mass Index (BMI): A measure of an Body Mass Index (BMI): A measure of an adult’s weight in relation to his or her height, adult’s weight in relation to his or her height, specifically the adult’s weight in kilograms specifically the adult’s weight in kilograms divided by the square of his or her height in divided by the square of his or her height in meters.meters.

Obesity Obesity TrendsTrends Among U.S. Adults Among U.S. Adults Between 1985 and 2010Between 1985 and 2010

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1986

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1987

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1988

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1989

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1990

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1991

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1992

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1993

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1994

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1995

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1996

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1997

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1998

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 1999

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2000

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2001

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Source: Behavioral Risk Factor Surveillance System, CDC.

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

Obesity Trends* Among U.S. AdultsBRFSS, 2002

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2003

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2004

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2005

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2006

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2007

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2008

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2009

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. AdultsBRFSS, 2010

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Source: Behavioral Risk Factor Surveillance System, CDC.

A child/adult who is overweight is at increased

risk for : Breast cancer, prostate cancer, endometrial cancer, lung cancer

and just about every other cancer. Heart disease, high blood pressure, type 2 diabetes, stroke, asthma, sleep apnea, arthritis, gallbladder diseases, menstrual problems, & gout. Depression, hostility, dementia, Alzheimer’s, fatigue, sleep disorders & social, self-esteem & academic problems…… (http://win.niddk.nih.gov/publications/health_risks.htm)

According to the National Institute of Child Health and Human Development in Bethesda, only ½ of US teens get any physical activity on 5+ days a week & < 1 in 3 eat fruits & vegetables. (J Adoles H 2013;53:280-286)

The #1 dietary advice

Fruits & Veggies lower risk for…

Depression & dementia (Am J Clin N 2014;99:181-197)

Cancer (Dis Esoph 2013;October 23rd)

Diabetes (Am J Clin N 2014;99:328-333)

Cataracts & ARMD (BMC Ophthal 2013;13:52)

Heart disease (Am J Clin N 2013;October 2nd)

Preterm delivery (Br Med J 2014;348:g1446)

Dying prematurely from any cause (Am J Clin N

2013;98:454)

Age-related disability (Br Med J 2013;347:f4240)

Watermelon: In a Nutshell

• Fat- & cholesterol-free• Very low sodium• Rich in potassium,

vitamins A, C, & B6• Rich in phytonutrients,

incl: lycopene, arginine, & citrulline

• Helps hydrate• It’s a REAL FOOD!

• Potent antioxidant• Aids in weight

management• Helps lower risk for most

age-related diseases• Helps w/ calorie

restriction & prevention of premature aging

• Protects skin from aging

Watermelon Nutrition Facts

• Mother Nature’s natural hydrator.

• 92% water!• One slice = equivalent

of a glass of water• As effective as sports

drinks for hydration & electrolyte replacement.

Watermelon Fun Facts Ancient Egypt, > 5,000 years ago Early explorers used watermelons as canteens 1st cookbook published in U.S. in 1796 contained a

recipe for watermelon rind pickles Today, > 1,200 varieties of watermelon are grown

worldwide.

Myth: Seedless watermelons are grown from those tiny white seeds.

Watermelon & Heart Disease

• CVD takes the lives of more than 2,150 Americans each day, an average of 1 death every 40 seconds (AHA)

• Children as young as 6-years-old now show risk factors for diabetes & heart disease. (Br MedJ 2012;345:e4759.)

Women’s #1 Health Threat

43% of all deaths - more than the next 16 causes of death combined.1 in 3 have heart disease.Only 8% of women realize CVD is a greater threat than breast cancer. 1 in 8 will get breast cancer; 1 in 26 will die from it. 1 in 5 will get heart disease, almost 1 in 2 will die from it. 40,000 die from breast cancer vs 500,000 from heart disease/year.

More women than men die from CVD.63% of women who die from CVD have no symptoms.1 in 4 have blood cholesterol levels high enough to pose a serious threat.

Watermelon Can Help

The 5 factors in heart disease1. Body weight2. Inflammation3. Blood pressure4. Blood lipids5. Blood flow

1. Citrulline2. Arginine

Plus lycopene

All About Lycopene

• Lycopene: A carotenoid

• The pigment in red fruits & vegetables.

Myth: Tomatoes are the best source. The redder the watermelon,

the more lycopene. (Br J Nutr 2013;

Jan 15th: 1-7)

Watermelon’s Lycopene

As lycopene goes up, CVD goes down ( Br J Nutr 2013; January 15th:

1-7)

More potent antioxidant than beta carotene. Diets rich in lycopene = associated w/ lower risks for

cancers of prostate, cervix, skin, bladder, breast, lung & digestive tract.

Lycopene-rich foods might help protect skin from sun damage, by acting as Nature’s sunscreen. (Am J Clin N 2012;96:1179)

Beyond Heart Disease… People who eat lots of colorful fruits & vegetables live

longer than people who don’t. (Am J Clin N 2013;98:454-459)

Including even 5 servings/day of fruits & vegetables raises antioxidant defenses & lowers oxidative stress. (J Acad Nutr Diet 2013;113:776-785)

Nutrients in watermelon (beta carotene, vitamin C) reduce risk for vision loss. (Clin Inter Aging 2013;8:741-748)

Supplements of citrulline improve cognitive function. (Brain Res 2013;May 15th)

Lycopene-rich diets lower prostate cancer risk. (J Nutr Sci Vit 2013;59:213-223)

Watermelon: Look Younger, too!

• The #1 enemy of skin is the sun. UV rays generate oxygen fragments, called free radicals.

• Lycopene is an antioxidant that protects delicate underlying tissues from oxidative damage, lowering risk for photodamage & premature aging of skin. (U of Manchester)

• Lycopene levels in skin reflect dietary intake.

Watermelon & Weight Loss Fiber

1.1 grams/cup

Water 92%

Calories 40/cup 85 in 8 oz vs 1,217 in Potato chips

It beats the bloat

Beyond Slices & Smoothies

• Use instead of mayo in sandwiches• Include in salsas• Blend & freeze for sorbet• Watermelon cupcakes • Side dishes• Sauces & glazes• Salad dressings• In cocktails Myth: Watermelon is a seasonal fruit

Watermelon: #1 Least Expensive!

More Watermelon, Please Two-fer it at meals:

Smoothie w/ banana & watermelon @ breakfast

Salad w/ watermelon chunks for lunch

Watermelon sorbet after dinner

Hide it:Blend & use liquids in sauces,

glazes & dips Blend & use as liquid in baked itemsPuree, freeze in ice cube trays, & add to beverages

Sneak It in!Add watermelon to favorite dishes Fruit parfaits, smoothies, as topping for ice

cream

Drink your watermelon Juice, smoothies

Mix watermelon into tossed salads As fruit chunks or as dressing

Make watermelon your dessert Pile on sorbet or cake, dip in chocolate, add puree to

baked items

Putting It all TogetherBreakfast: Whole grain cereal, milk w/DHA,

bowl of watermelon & glass of OJLunch: Turkey breast & watermelon

sandwich on whole wheat, spinach salad w/ olive oil/vinegar dressing, glass of milk

Dinner: Grilled wild salmon w/ watermelon salsa, baked sweet potato, steamed green peas, instant brown rice

Snacks: Yogurt, watermelon pops, nuts, dried fruit, string cheese, 100% vegetable juice, etc.

For more tips, recipes & ideas go to..

1. Watermelon.org 2. R.D. Tool Kit:

1. http://www.watermelon.org/HealthProfessionals/Retail-Dietitians.aspx

). 

3. Elizabethsomer.com1. Sign up for my free, online newsletter2. Follow me on Twitter and Facebook (Elizabeth

Somer, Nutritionist )