By Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: My portions have gotten too large, but I’m having trouble getting back to “normal” portions. What do you suggest?

A: Good for you for addressing this! It’s easy to lose perspective on what a “normal” portion is when excess is all around us.

To start, you might try serving yourself a portion 25-percent smaller than usual; after you finish, use your internal hunger cues to decide if you truly need more.

Also, studies have shown that using smaller plates and bowls may help to readjust our perceptions. In addition, cooking smaller portions, leaving serving bowls off the table and packing up excess restaurant portions before you even start eating are all tips that work for some people.

Although the evidence is inconclusive that people actually eat less when they eat more slowly and away from distractions like television, these tactics may help you to savor your food more and make smaller amounts feel more satisfying.

Finally, don’t let yourself get overly hungry. This can lead to overeating when you finally sit down to eat. In short, focus on how it feels to eat a portion that leaves you satisfied but not stuffed.

Q: Can certain foods help with elevated blood levels of insulin?

A: Your overall diet and lifestyle can have strong effects in reducing hyperinsulinemia, the term for elevated blood levels of insulin. This condition is known to precede the development of type 2 diabetes and seems to promote development of some types of cancer.

If you are overweight, losing as little as seven to 10 percent of your initial weight can have a major impact on insulin levels.

Regular exercise also plays an important role. Some studies suggest that overweight people who are physically active may have more normal insulin levels than lean, inactive people.

Diet appears to be a contributing factor as well. A Western diet pattern—typified by higher consumption of red and processed meat, refined grains, French fries and sweets—has been linked with higher insulin levels, so you are wise to limit these foods.

Emerging research also suggests that a balanced plant-based diet that focuses on vegetables, fruits, whole grains, beans, fish and poultry may also help.

Q: Is cracked wheat bread the same thing as whole wheat?

A: Cracked wheat simply refers to whole-wheat berries that have been broken into smaller pieces. This process typically yields products with a lighter taste and texture than those made with regular whole wheat.

Although cracked wheat is a whole grain, be careful: Some “cracked wheat bread” contains only a token amount of cracked wheat and is made mainly of refined flour. When shopping, check the ingredient label to make sure that cracked wheat or whole-wheat flour is listed first. The primary position shows it’s the main ingredient.

The American Institute for Cancer Research emphasizes that whole-grain and minimally processed grains are more healthful choices than refined products. Whole grains are higher in dietary fiber, several vitamins and minerals, and a variety of health-promoting phytochemicals.

Karen Collins is a nationally known dietitian and nutritionist whose work appears on Nubella.com, MSNBC.com, and other major Web sites. She is nutrition advisor to the American Institute for Cancer Research in Washington, D.C.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.