1. Cristin Stokes, RD, LN
MUS Wellness
Spring 2014

2. Objectives
 Are foods labeled "organic" more nutritious? Which
sweeteners are best? Should gluten be avoided? Can
coconut oil promote weight loss? When it comes to
nutrition, labels and marketing often lead to confusion
rather than clarity. Focus up by joining Cristin Stokes,
RD, Nutrition Specialist with the MUS Wellness
Program, in examining the validity of popular
nutrition claims and current trends. Cooking demo
with taste samples included!

3. Good or Bad? Eat it or Leave it?

4. What’s the deal with…?
 Gluten
 Carbohydrates
 Sweeteners
 Organic foods
 Coconut oil
 Supplements
 Intermittent fasting

5. Gluten
 Gluten = a protein found in wheat, rye, and barley that is
responsible for the elastic nature of dough
 Celiac disease : autoimmune disease that causes damage to
the lining of the small intestine when gluten is consumed
 Gluten intolerance: sensitivity to gluten, typically
presenting with GI symptoms

6. Gluten
 Research
 Gluten/whey protein/placebo study
 Theories
 Attention to diet
 Lower carbs/less junk
 Bottom line: No need to avoid gluten unless you have
CD or are gluten intolerant

7. Carbohydrates

8. Carbohydrates
 Source matters
 Eat it: Vegetables, fruits, dairy, legumes, whole grains
 Leave it: Refined grains, sugar
 Benefits:
 Energy
 Fiber
 Vitamins/minerals
 Serotonin!

9. Carbohydrates
 Recommended % of diet
 If tracking: 45-65%
 Higher-end if training or exercising more
 Visually: MyPlate (1/4 of your plate)
 Pick one carbohydrate per meal
 Whole grain (brown rice, quinoa, etc) OR potatoes OR dessert
 Limit sweets

10. Sweeteners
 Granulated sugars
 Refined white
 Brown
 Turbinado – “raw”
 Evaporated cane juice
 Liquid
 Honey
 Maple Syrup
 HFCS
 Agave
 Molasses
 Brown rice syrup

11. Sweeteners
 Artificial sugars
 Aspartame
 Stevia
 Ace-K
 Splenda
 Saccharine
 Sugar alcohols
 -itol
 Focus up:
 Minor differences exist in type
of sugar (i.e. fructose,
glucose) and effect on blood
sugar
 Sugar has little to no
nutritional value beyond
calories
 Minimize all kinds
 Artificial sugars may be
helpful for diabetics; research
regarding weight loss mixed

12. Organics
 Organic foods
 Grown/produced without pesticides, herbicides,
fertilizers, hormones, or antibiotics
 100% organic
 Only organic ingredients (excluding water & salt)
 Organic
 95-99% organic ingredients
 Foods made with organic ingredients
 70-94% organic ingredients

13. Organics
 “All-natural” foods
 Minimally processed with no artificial ingredients or
added colors
 No standard definition
 Are organic foods healthier?
 Healthier for the environment
 Micronutrients
 Fresh > organic
 An organic cookie is still a cookie!

14. Organics
Dirty Dozen
 celery
 peaches
 strawberries
 apples
 domestic blueberries
 nectarines
 sweet bell peppers
 spinach, kale and collard greens
 cherries
 potatoes
 imported grapes
 lettuce
Clean 15
 onions
 avocados
 sweet corn
 pineapples
 mango
 sweet peas
 asparagus
 kiwi fruit
 cabbage
 eggplant
 cantaloupe
 watermelon
 grapefruit
 sweet potatoes
 sweet onions

15. Coconut Oil
 Purported benefits
 Appetite control
 Improved digestion
 Increased immune
function
 Reduced cholesterol
 Lowered weight &
abdominal fat
 Improved thyroid function
 Skin & hair treatment
 Medicinal uses
 Very small, short term
research studies
 High in saturated fat
 Lauric acid (medium
chain triglyceride)
 High in calories
 Good for high heat
cooking, flavor

16. Supplements
 Billion dollar industry ($32 billion in 2013)
 Multivitamins = most commonly used supplement in the
developed world
 No heart-health benefits or reduced risk of cancer (2014)
 Research trials largely disappointing
 Fish oil
 SELECT trial
 Beta-carotene, vitamin E
 Avoid mega or super doses
 Fat-soluble vitamins: A, D, E, K
 Folic acid
 Recommendation: vitamin D, multivitamin?

17. Intermittent Fasting
 5:2
 5 “feed” days followed by 2 fasting days (400-600
calories)
 Evidence limited primarily to animal studies
 Cognitive benefits, maintenance of muscle mass
 Adherence?
 Mood/energy?
 Exercise
 Long-term harm/benefits?

18. Cristin’s 6 Nutrition Tenets
 1. 80/20 rule of moderation
 2. Eat more plants
 3. Choose whole foods over processed
 4. There’s no hidden secret to weight loss
 5. Take advantage of MT grown foods
 6. Enjoy your food!

19.  www.montanamovesandmeals.com
 www.wellness.mus.edu
 www.facebook.com/MUSWellness
 Pinterest
 Twitter
 @montanameals
 @montanamoves
Connect with us!

20. Questions?