Milly Gaines
The American diet is a topic of growing concern, with poor nutrition contributing to the top six causes of death in the country. The average American diet consists of excess sodium, saturated fat, refined grains, and calories from solid fats and added sugars. This is in addition to insufficient intakes of vitamin D, calcium, potassium, and fiber. While the quantity of vegetables consumed is in line with national recommendations, only 12.4% of Americans meet the suggested fruit intake. A 2010 report from the National Cancer Institute on the status of the American diet found that three out of four Americans don't eat a single piece of fruit in a given day. Furthermore, Americans consume 15.3% fewer grains and 10.6% more protein than recommended. This has led to high rates of obesity and overweight individuals, with 74% of American adults falling into these categories.
| Characteristics | Values |
|---|---|
| Average daily calorie intake | 36.4% of Americans consume between 1,001 and 2,000 calories per day, 24.8% consume between 500 and 1,000 calories, and 9.1% consume 3,001 calories or more. |
| Fruit and vegetable intake | 74% of Americans do not eat a single piece of fruit a day, and 90% do not reach the minimum recommended daily intake of vegetables. |
| Grain intake | Americans consume 15.3% fewer grains than recommended. |
| Protein intake | Americans consume 10.6% more protein than recommended. |
| Sodium intake | The average American diet consists of excess sodium. |
| Saturated fat intake | The average American diet consists of excess saturated fat. |
| Refined grain intake | The average American diet consists of excess refined grains. |
| Solid fat intake | The average American diet consists of excess calories from solid fats. |
| Added sugar intake | The average American diet consists of excess added sugars, with an average intake of 77 grams of sugar per day. |
| Vitamin D intake | Insufficient vitamin D intake among Americans. |
| Calcium intake | Insufficient calcium intake among Americans. |
| Potassium intake | Insufficient potassium intake among Americans. |
| Fibre intake | Insufficient fibre intake among Americans. |
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What You'll Learn
Excess calories, sodium, saturated fat, refined grains, and sugars
The average American diet is often associated with excess calories, which can lead to weight gain and obesity. Between 1970 and 2008, the daily per capita intake increased by 617 calories, with added fats and oils, flour and cereal products, and caloric sweeteners being the largest contributors to this rise. While some individuals may not be consuming enough calories, a significant number are exceeding their body's caloric requirements, leading to health issues.
Sodium, or salt, is another component that Americans tend to consume in excess. High sodium intake is linked to various health concerns, including high blood pressure and cardiovascular disease. The prevalence of processed foods, which are often packed with sodium, in the American diet contributes to this excess.
Saturated fats, commonly found in meat, dairy, and some plant-based sources, are also consumed in excess. A diet high in saturated fat can lead to increased levels of LDL ("bad") cholesterol, which is a risk factor for cardiovascular disease.
Refined grains, such as white flour and white rice, are grains that have been processed and stripped of their bran and germ, resulting in a loss of fiber and essential nutrients. Americans are reported to consume fewer grains overall, but when they do, they tend to favour refined grains over whole grains. This preference contributes to a diet that is less nutritionally balanced.
Finally, added sugars are prevalent in the American diet, often hiding in unexpected places like salad dressings, granola, and yogurt. The average American consumes around 19 teaspoons of sugar a day, which amounts to 60 pounds a year. This high sugar intake can lead to various health issues, including dental cavities, weight gain, and an increased risk of chronic diseases.
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Poor nutrition and vitamin deficiencies
Vitamin D, calcium, potassium, and fiber deficiencies are common among Americans, according to a 2010 review by the Dietary Guidelines Advisory Committee. Vitamin D plays a critical role in maintaining bone health and calcium absorption, and its deficiency can lead to rickets in children and bone mineral loss in adults. Insufficient vitamin D intake has also been linked to potential benefits beyond bone health, such as improved immune function, reduced cancer risk, and diabetes prevention.
The National Cancer Institute's 2010 report on the American diet revealed that three out of four Americans do not eat fruit daily, and nine out of ten do not meet the recommended daily intake of vegetables. This trend continues with weekly consumption, where most Americans do not meet the minimum recommendations for greens, beans, orange vegetables, and whole grains.
Vitamin B6 deficiency, while uncommon, can occur due to insufficient dietary intake, malabsorption, or certain medications. Elderly, malnourished, and anorexic individuals, as well as alcoholics, are at higher risk of developing vitamin B6 deficiency, which can cause various health issues, including anemia, peripheral neuropathy, and depression.
Additionally, iron deficiency is the most prevalent nutritional deficiency, with young children and premenopausal women being the most at risk. Iron depletion leads to microcytic hypochromic anemia, characterized by smaller red blood cells containing less hemoglobin than normal.
Addressing these nutritional deficiencies is essential for improving overall health and reducing the risk of chronic diseases. Simple blood tests can help identify vitamin and mineral deficiencies, and healthcare professionals can provide guidance on diet and, if necessary, appropriate supplements to ensure adequate nutrient intake.
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High consumption of processed foods
The consumption of ultra-processed foods (UPFs) in the United States is at an all-time high, with over 50% of daily calories eaten being sourced from UPFs. This means that the US is currently the top-ranked country for UPF consumption in the world, alongside the UK. Seventy-three percent of the food on grocery store shelves in America is ultra-processed. The ultra-processed food industry was valued at $143.51 billion in 2020 and is expected to reach $235.67 billion by 2028. This large market size means that consumers have more opportunities to buy UPFs, further increasing the levels at which they are being over-consumed in America.
The increase in UPF consumption is due to several factors, including the growing population, urbanization, and industrialization. America struggles with overconsumption of UPFs because it is an industrialized country, with large-scale factories and industrially produced additives. Other countries with similar socioeconomic statuses and industrialization to the US, such as the UK and Canada, also consume high amounts of UPFs.
The consumption of UPFs has negative consequences for the physical and mental health of the US population. Those who consume higher amounts of UPFs are more likely to be depressed, overweight, and have a higher all-cause mortality risk. UPFs are high in sugar, salt, and fat while being low in fiber and micronutrients. This combination activates the reward center of the human brain, releasing dopamine and leading to overconsumption. The production of ultra-processed foods also has a negative impact on the climate due to unsustainable farming and livestock practices.
The overconsumption of UPFs is observed across all ages, genders, and demographic groups, but some populations are more at risk. These include non-Hispanic white and Black populations, people with less education, younger people, and low-income families. Additionally, migrant populations, Indigenous peoples, elderly populations, pregnant and lactating women, young children, and other vulnerable groups are more at risk for food insecurity and poor nutrition status, which can lead to unhealthy diets and diet-related non-communicable diseases.
The dietary quality of Americans has been a cause for concern, with a 2010 report finding that three out of four Americans don't eat a single piece of fruit in a given day, and nearly nine out of ten don't reach the minimum recommended daily intake of vegetables. While people in the US are consuming more vegetables and fruit than in 1970, the average diet still falls short of the recommendations in the 2020–2025 Dietary Guidelines for Americans for these major food groups.
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Low fruit and vegetable intake
The American diet has been described as a crisis, with poor diet and sedentary lifestyles leading to high rates of obesity, overweight, and diet-related chronic diseases, including cardiovascular disease (CVD), hypertension, and dyslipidemia. According to the CDC, 87% of the population consumes fewer vegetables than recommended, and a large majority consumes fewer fruits. A 2010 report from the National Cancer Institute supports this, stating that three out of four Americans don't eat a single piece of fruit in a given day, and nine out of ten don't reach the minimum recommended daily intake of vegetables.
The Dietary Guidelines for Americans, updated and released every five years by the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA), recommend that adults consume 1.5 to 2 cups of fruit per day and 2 to 3 cups of vegetables. However, according to the CDC's data, only 12.2% of American adults meet the standard for fruit intake, and 9.3% for vegetable intake. On average, Americans eat fruit once per day and vegetables 1.7 times per day. These numbers vary slightly by state, with Washington, D.C., having the highest percentage of adults meeting fruit intake guidelines (15.5%) and Alaska leading in vegetable consumption (12%). In contrast, only 7.3% and 5.8% of people in West Virginia are eating enough fruits and vegetables, respectively.
To address the low intake of fruits and vegetables, the CDC recommends lowering costs, expanding access, and improving education efforts. The availability and affordability of fruits and vegetables in individuals' communities are crucial factors in promoting healthy dietary choices. Studies have shown that living near retail outlets with a greater variety of vegetables is positively associated with increased vegetable intake. Additionally, nutrition knowledge plays a vital role, as understanding the health benefits of different food choices can empower individuals to make healthier decisions.
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Weight gain, obesity, and chronic disease
The average American diet is characterised by an excess of calories, saturated fats, trans fats, added sugars, and sodium. This, combined with sedentary lifestyles, has led to high rates of overweight and obesity. Research shows that people who consume more processed foods are more likely to be overweight or obese. The three largest contributors to increased calorie intake are added fats and oils (34 percent), flour and cereal products (31 percent), and caloric sweeteners (9 percent).
The high consumption of processed foods in the American diet is concerning. Approximately 60% of the American diet consists of processed foods, including soda, fast food, packaged foods, frozen meals, sweets, cereals, and canned soup. These foods are often high in sodium and added sugars, artificial flavors, colors, and preservatives, while offering little nutritional value. This is in stark contrast to fruits and vegetables, which are rich in vitamins, minerals, antioxidants, and anti-inflammatory compounds.
The American diet's lack of fruits and vegetables is notable. While Americans consume slightly more fruit than recommended, only 12.4% meet the suggested fruit intake, and just 10% meet the recommended vegetable intake. This is concerning given the role of fruits and vegetables in promoting overall health and reducing the risk of chronic diseases.
In addition to weight gain and obesity, the American diet has been linked to various chronic diseases. High-fat and high-sugar diets, which are common in America, can contribute to cardiac dysfunction, decreased insulin sensitivity, and worsened asthma symptoms. They are also associated with a greater incidence of depression and depressive symptoms, impaired learning and memory, and an increased risk of developing α-synuclein clumps, which are indicators of Parkinson's disease.
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Frequently asked questions
The average American diet consists of excess sodium, saturated fat, refined grains, and calories from solid fats and added sugars. It includes a lot of processed foods, such as soda, fast food, packaged foods, frozen meals, sweets, cereals, and canned soup.
Poor diet is the leading cause of death and disease in the US and globally. It is associated with weight gain, obesity, and chronic illnesses such as cardiovascular disease, diabetes, cancer, and fatty liver disease. It can also negatively impact mental health and increase the risk of depression and depressive symptoms.
The Dietary Guidelines for Americans, updated every five years, provides advice on what to eat and drink to meet nutrient needs, promote health, and prevent disease. The guidelines recommend reducing the consumption of solid fats and added sugars (SoFAS) to 5-15% of total calories. Americans should also increase their intake of fruits and vegetables, whole grains, and oils to meet the national recommendations.
