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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.

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Why Watermelon?

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  1. Why Watermelon? A Slice of Nutrition Research Elizabeth Somer, M.A.,R.D.

  2. What Did You Eat Yesterday?

  3. Diet Guidelines in a Nutshell • 6 + whole grains • 8 to 10 fruits & vegetables • 3 calcium-rich choices • 2 iron- & protein-rich foods

  4. 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.

  5. How do these eating habits affect our health?

  6. Obesity Trends Among U.S. Adults Between 1985 and 2010 • Definitions: • Obesity: Body Mass Index (BMI) of 30 or higher. • Body Mass Index (BMI): A measure of an adult’s weight in relation to his or her height, specifically the adult’s weight in kilograms divided by the square of his or her height in meters.

  7. Obesity Trends* Among U.S. AdultsBRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  8. Obesity Trends* Among U.S. AdultsBRFSS, 1986 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  9. Obesity Trends* Among U.S. AdultsBRFSS, 1987 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  10. Obesity Trends* Among U.S. AdultsBRFSS, 1988 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  11. Obesity Trends* Among U.S. AdultsBRFSS, 1989 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  12. Obesity Trends* Among U.S. AdultsBRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  13. Obesity Trends* Among U.S. AdultsBRFSS, 1991 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  14. Obesity Trends* Among U.S. AdultsBRFSS, 1992 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  15. Obesity Trends* Among U.S. AdultsBRFSS, 1993 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  16. Obesity Trends* Among U.S. AdultsBRFSS, 1994 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  17. Obesity Trends* Among U.S. AdultsBRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  18. Obesity Trends* Among U.S. AdultsBRFSS, 1996 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  19. 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%

  20. 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%

  21. 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%

  22. 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%

  23. 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%

  24. Obesity Trends* Among U.S. AdultsBRFSS, 2002 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  25. 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%

  26. 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%

  27. 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%

  28. 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%

  29. 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%

  30. 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%

  31. 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%

  32. 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%

  33. 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

  34. 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)

  35. 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

  36. 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.

  37. 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.

  38. 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.)

  39. 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. Women’s #1 Health Threat

  40. Watermelon Can Help The 5 factors in heart disease • Body weight • Inflammation • Blood pressure • Blood lipids • Blood flow • Citrulline • Arginine Plus lycopene

  41. 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)

  42. 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)

  43. 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)

  44. 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.

  45. 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

  46. 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

  47. Watermelon: #1 Least Expensive!

  48. 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 items • Puree, freeze in ice cube trays, & add to beverages

  49. 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 Sneak It in!

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