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Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: What is the basis for the serving sizes listed on food labels? Why are they so small?
A: When nutrition labeling laws were created in the 1990s, food label serving sizes were established to provide a uniform basis for comparing the nutrients in different products. The serving sizes you see on labels were created based on amounts commonly consumed at one time, as established in major national food surveys in 1987-88 and 1977-78. These serving sizes do not always match the serving sizes used in educational materials, such as the Food Guide Pyramid. For current recommended serving size and nutritional information, use the serving sizes in the Pyramid and Dietary Guidelines for Americans. The Pyramid, for example, recommends eating at least three servings of whole grains every day, in which a serving is defined as one slice whole wheat bread or one-half cup of brown rice.
Food labels generally consider a whole grain serving size two slices of bread or one cup of brown rice. If you find your portions substantially larger than label servings, however, you might consider whether label sizes are too small or your own portions too large. You may want to particularly think about this if you find weight control difficult. People who don?t eat enough vegetables and fruits also may be prone to taking extra-large servings of other foods to satisfy their hunger. Balanced eating might make it a little easier to avoid ?portion distortion? in your diet.
Q: Does sugar increase cancer risk?
A: Too much sugar in your diet may indirectly increase your risk of cancer, but that doesn?t mean that you need to avoid it completely. Large amounts of sugar raise blood sugar and thus, insulin levels. Sugar can come in many forms, such as table sugar and high fructose corn syrup, which is used in commercial drinks and sweets. Routinely elevated levels of insulin seem to promote development of colon cancer and perhaps other types, too. The people who may be most affected are those who are overweight, sedentary or those who have insulin resistance and diabetes in the family. Another way that high sugar consumption could increase cancer risk is by leading to weight gain. Excess weight is linked to greater risk of several types of cancer. Overeating sugar that is either refined (table sugar) or unrefined (molasses, honey or brown sugar) has the same effect on weight and insulin levels. Limiting cake, cookies, candy, sweetened cereals and sugar-sweetened soft drinks reduces sugar consumption, cuts excess calories and leaves more room for foods that promote good health.
Q: Does milk added to tea block the absorption of the healthful substances in tea?
A: No. Studies have found that adding milk, honey, lemon or sugar does not interfere with the body?s ability to absorb tea?s healthful compounds, such as flavonoids. These flavonoids are antioxidants that seem to protect against cancer and heart disease.
But remember that while tea can be a positive addition to a healthful diet, it cannot compare to the major health-promoting impact of a mostly plant-based diet with a wide variety of vegetables, fruits and whole grains.
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Diets 
