Seeing Nutrition ClearlyCristin Stokes, RD, LN

MUS WellnessSpring 2014

ObjectivesAre 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!

Good or Bad? Eat it or Leave it?

What’s the deal with…?GlutenCarbohydratesSweetenersOrganic foodsCoconut oilSupplementsIntermittent fasting

GlutenGluten = 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

GlutenResearch

Gluten/whey protein/placebo study

TheoriesAttention to dietLower carbs/less junk

Bottom line: No need to avoid gluten unless you have CD or are gluten intolerant

Carbohydrates

CarbohydratesSource matters

Eat it: Vegetables, fruits, dairy, legumes, whole grains

Leave it: Refined grains, sugar

Benefits: EnergyFiberVitamins/mineralsSerotonin!

CarbohydratesRecommended % 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

SweetenersGranulated sugars

Refined whiteBrownTurbinado – “raw”Evaporated cane

juice

LiquidHoneyMaple SyrupHFCSAgaveMolassesBrown rice syrup

SweetenersArtificial sugars

AspartameSteviaAce-KSplendaSaccharineSugar 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

OrganicsOrganic 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

Organics“All-natural” foods

Minimally processed with no artificial ingredients or added colors

No standard definition

Are organic foods healthier?Healthier for the environmentMicronutrients

Fresh > organicAn organic cookie is still a cookie!

OrganicsDirty 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

Coconut OilPurported benefits

Appetite controlImproved digestionIncreased immune

functionReduced cholesterolLowered weight &

abdominal fatImproved thyroid

functionSkin & hair treatmentMedicinal uses

Very small, short term research studies

High in saturated fatLauric acid (medium

chain triglyceride)

High in calories

Good for high heat cooking, flavor

SupplementsBillion dollar industry ($32 billion in 2013)Multivitamins = most commonly used supplement in

the developed worldNo heart-health benefits or reduced risk of cancer (2014)

Research trials largely disappointingFish oilSELECT trial

Beta-carotene, vitamin E

Avoid mega or super dosesFat-soluble vitamins: A, D, E, KFolic acid

Recommendation: vitamin D, multivitamin?

Intermittent Fasting5:2

5 “feed” days followed by 2 fasting days (400-600 calories)

Evidence limited primarily to animal studiesCognitive benefits, maintenance of muscle

massAdherence?Mood/energy?

ExerciseLong-term harm/benefits?

Cristin’s 6 Nutrition Tenets1. 80/20 rule of moderation2. Eat more plants3. Choose whole foods over processed4. There’s no hidden secret to weight loss5. Take advantage of MT grown foods6. Enjoy your food!

www.montanamovesandmeals.com

www.wellness.mus.edu

www.facebook.com/MUSWellness

Pinterest

Twitter@montanameals@montanamoves

Connect with us!

Questions?