Health Claims

Calcium and bone density - this is a label that describes a food as high in calcium. Truthfully - "a diet high in calcium helps women maintain healthy bones and could limit the risk of osteoporosis later on."

How high is high? How low is low?

High means that one serving provides 20% or more of a particular nutrient. Other ways to say "high "or "rich in "or " excellent source "as in milk is an excellent source of calcium.

A high-fat diet and higher risk of cancer. This describes a food as "low - in fat " and may truthfully say, "A diet low in fat reduces the risk of heart disease.

Low means that certain foods contain as amount of a nutrient that allows you to eat several serving without going over the Daily Value for that nutrient.

Of all dietary elements, studied so far, high total fat intake seems to be most important in increasing cancer risk. The research data strongly claims, high fat consumption, especially in cancers of colon, breast and prostrate. Scientists think fat may have a promoting effect on some cancer development and perhaps an initiating effect on other cancers.


Cancer research indicates that the significant overweight have a high risk of cancer - as much as 50% in some studies. It has been discovered that the death rates from cancer of gallbladder, kidney, stomach, colon, and breast is more prevalent with people overweight than with people at normal weight.

A lipoprotein is a fat (lipo=fat) and protein particles that carry cholesterol through your blood. Your body makes up four types of lipoproteins:
Very low density lipoproteins (VLDLS)
Low-density lipoproteins (LDLS)
High-density lipoproteins (HDLS)

As a general rule low-density lipoproteins take cholesterol into blood vessels and high density lipo proteins carry it out.

THE BAD NEWS is both VLDLS and LDLS are soft and squishy enough to pass through blood vessel walls. They carry cholesterol into blood vessels where it can cling to the inside wall, forming deposits (plaques). These plaques may eventually block an artery, keeping blood from flowing through, and trigger a heart attack or stroke.

Diet and Cholesterol

Most of the cholesterol that you need is made right in your own liver, which churns out about 1 gram (1,000 milligrams) a day from the raw materials in the proteins, fats, and carbohydrates you consume. But you also get cholesterol from food or animal origin: meat, poultry, fish, eggs, and dairy products. While some plant foods such as coconuts and cocoa beans are high in saturated fats, no plants have cholesterol. Table 6 -3 lists the amount of cholesterol in normal servings of some representative foods.

Plants don't have cholesterol so no plant foods are on this list. No grains. No fruits. No veggies. No nuts and seeds. Of course, you can juice plant food up with cholesterol if you really try: butter in the bread dough, cheese on the macaroni, cream sauce on the peas and onions, whipped cream on poached peaches, and so on.

How Much Cholesterol Is on That Plate?

Food Serving
Cholesterol (milligrams)
Beef (stewed) lean & fat 3 ounces 87
Beef (stewed) lean 2.2 ounces 66
Beef (ground) lean 3 ounces 74
Beef (ground) regular 3 ounces 76
Beef steak (sirloin) 3 ounces 77
Bacon 3 strips 16
Pork chops, lean 2.5 ounces 71