why watermelon?
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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. - PowerPoint PPT PresentationTRANSCRIPT
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 )