Leena Watts
The American diet has changed significantly over the years, with a notable shift from beef to chicken as the most consumed meat. While Americans are eating more grains, yogurt, and cheese, they are also consuming less ice cream, milk, and sugar. However, the inclusion of corn-derived sweeteners in their diet has led to an overall increase in sweetener consumption. The average American diet is typically high in calories, with a significant presence of saturated fats, trans fats, added sugars, and sodium. This has resulted in high obesity rates and diet-related chronic diseases. Vegetable consumption is also low, with only 13% of Americans meeting the recommended intake. The best diets recommended by experts focus on nutrient-rich whole foods, weight loss, and reducing inflammation through antioxidant-rich foods.
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What You'll Learn
The Western pattern diet
The Western diet is a consequence of the Neolithic and Industrial Revolutions, which fundamentally altered the nutritional characteristics of ancestral hominin diets. The development of food processing procedures allowed for combinations of nutrients and foods not previously encountered in hominin evolution. Dairy products, cereals, refined sugars, refined vegetable oils, and alcohol make up a significant portion of the total daily energy consumed by people in the United States.
The energy density of a typical Western pattern diet has increased over time. USDA research from the mid-2010s suggests that the average intake of American adults is at least 2,390 kcal (10,000 kJ) per day, with some researchers estimating an average of about 3,680 kcal (15,400 kJ) per day. These estimates far exceed the recommended daily intake for adults, which is much lower at 1,600–2,000 kcal (6,700–8,400 kJ) for women and 2,000–2,600 kcal (8,400–10,900 kJ) for men with similar physical activity levels.
The Western diet has become prevalent in the United States, and its influence is spreading globally. As countries develop and become more affluent, their dietary patterns transition towards more Westernised diets. This shift has been observed in developing nations such as Brazil, India, South Africa, Mexico, and India. The adoption of Westernised diets contributes to increasing greenhouse gas emissions due to the large global supply chains involved in food production and exports.
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Poor diet and sedentary lifestyle
The Western pattern diet is characterized by a high intake of red meat, dairy products, processed and artificially sweetened foods, and salt, while being deficient in fruits, vegetables, fish, legumes, and whole grains. This imbalance contributes to excess calorie consumption and a lack of essential nutrients. In the United States, it is common for individuals to consume significantly more added sugars, oils, saturated fats, and sodium than recommended in dietary guidelines. For example, 89% of Americans exceed the suggested sodium intake, and 70% consume excessive amounts of added sugars.
The dietary choices of Americans have shifted over time, with some notable changes in food consumption patterns. While chicken has replaced beef as the most consumed meat, there has been a decrease in the intake of sugar and an increase in corn-derived sweeteners. Additionally, Americans are eating more cheese and yogurt while reducing their consumption of margarine and ice cream. These shifts reflect a complex interplay of factors, including changing preferences, health concerns, and the influence of the food industry.
The impact of poor diet is exacerbated by sedentary lifestyles, which are common among Americans. Physical inactivity, coupled with unhealthy eating habits, contributes to the high prevalence of overweight and obese individuals in the country. According to estimates, about half of American adults, approximately 117 million people, suffer from one or more preventable chronic diseases linked to poor diet and physical inactivity. These diseases include cardiovascular disease, high blood pressure, type 2 diabetes, certain types of cancer, and poor bone health.
To address these issues, various initiatives have been undertaken, including the development of dietary guidelines, front-of-package nutrition rating systems, and the Healthy Eating Index (HEI). These tools aim to educate individuals about nutritious food choices and encourage healthier eating patterns. By improving dietary habits and increasing physical activity, individuals can reduce their risk of developing chronic diseases and improve their overall health and well-being.
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Vegetable consumption
While it is difficult to pinpoint the single diet that is used the most in America, there are some clear trends in the average American diet. The average American diet has been described as a Western pattern diet, which is typically "rich in red meat, dairy products, processed and artificially sweetened foods, and salt, with minimal intake of fruits, vegetables, fish, legumes, and whole grains."
The United States Department of Agriculture (USDA) and Department of Health and Human Services (HHS) 2020-2025 Dietary Guidelines for Americans recommend that adults consume two cups of fruits and two and a half cups of vegetables daily. Diets high in fruits and vegetables can help lower blood pressure, reduce the risk of heart disease and stroke, and prevent some types of cancer. However, the average American diet still falls short of these recommendations.
The total amount of vegetables available for consumption in the United States was 359.1 pounds per capita in 2022, down from 365.9 pounds in 2021 and significantly lower than the period's high of 415.4 pounds per capita in 2004. This decline is consistent with the overall downward trend in vegetable availability observed over the past two decades.
Onions and tomatoes have the highest per capita consumption of any type of fresh vegetable in the United States in 2022. That year, the average American consumed around 19.2 pounds of onions and 19 pounds of tomatoes. In 2019, potatoes and tomatoes were also the vegetables with the highest per capita availability over a 20-year period.
While Americans are consuming more vegetables than in 1970, there are still barriers to regular consumption of vegetables, including cost, lack of access to fresh produce, concerns about spoilage, perceived lack of preparation time, and lack of cooking knowledge. Additionally, some Americans live in areas identified as food deserts, where access to nutritious foods is limited.
To improve vegetable consumption, states, localities, and organizations can modify and expand current programs or introduce new voucher incentives and produce prescription programs. Strategies such as farm-to-institution programs in schools, hospitals, workplaces, and childcare centers, as well as expanding farmers' markets, can also help improve access to vegetables.
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Plant-based diets
A plant-based diet consists primarily of plant-based foods such as fruits, vegetables, grains, and legumes, while avoiding meat, dairy, and eggs. This does not mean that one must completely eliminate all animal products, but rather focus on reducing their consumption. Plant-based diets are rich in fiber, vitamins, minerals, antioxidants, and phytonutrients. These nutrients offer a multitude of health benefits, including lower blood pressure, improved cholesterol levels, and a reduced risk of diabetes and heart disease. Research has also shown that plant-based diets can lead to weight loss, even without exercise or calorie counting.
The benefits of plant-based diets are so significant that physicians are becoming more involved in helping their patients adopt this style of eating. Plant-based diets are cost-effective, low-risk interventions that may lower body mass index, reduce the need for medications to treat chronic diseases, and even lower mortality rates from ischemic heart disease. Despite the strong body of evidence supporting plant-based diets, many doctors are not emphasizing their potential as a first-line treatment for chronic illnesses. This is surprising, given that poor diets and sedentary lifestyles have led to high rates of obesity, diabetes, hypertension, and cardiovascular disease in America.
It is worth noting that not all plant-based foods are equal in their health benefits. For example, fruit juices, refined grains, processed cereals, and potatoes can be harmful when consumed in excess. It is important to focus on the quality of plant foods, emphasizing whole grains, nuts, healthy oils like olive oil, and a variety of fruits and vegetables. By doing so, individuals can improve their overall health and well-being while also enjoying the benefits of a plant-based diet.
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Fast food
The Western pattern diet, of which fast food is a significant component, has been linked to higher inflammation, a higher risk of infection, higher cancer rates, and a greater risk of allergic and autoinflammatory diseases. It has also been associated with a lower capacity for memory and learning, and an increased risk of Alzheimer's and Parkinson's diseases. Fast food consumption has been specifically linked to an increase in asthma, rhinoconjunctivitis, and eczema.
To improve their health, individuals can take several steps to reduce their consumption of fast food. These include limiting calorie intake, exercising regularly, and meal prepping to encourage the consumption of more nutritious foods. Choosing water over soda can also help reduce sugar intake.
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Frequently asked questions
The Western pattern diet is the most common diet in America. It is rich in red meat, dairy products, processed and artificially sweetened foods, and salt, with minimal fruit, vegetables, fish, legumes, and whole grains.
The Western pattern diet is associated with an increased risk of chronic diseases such as Type 2 diabetes, cardiovascular disease, and arthritis. The leading risk factor for death in the United States is the American diet.
The Federal government provides recommendations for optimal diet quality through the Dietary Guidelines for Americans. The best overall diets are those that help reduce inflammation and emphasize nutritious, antioxidant-rich foods. These diets also recommend limiting inflammation-promoting foods such as soda, sweets, refined carbs, and saturated and trans fats.
Some examples of recommended diets for Americans include the DASH diet, the flexitarian diet, and the MIND diet. The DASH diet is a flexible and balanced eating plan developed by the National Heart, Lung and Blood Institute to reduce blood pressure and the risk of heart disease. The flexitarian diet, or semi-vegetarian diet, allows for occasional meat consumption while still reaping the health benefits associated with vegetarianism. The MIND diet combines the DASH and Mediterranean diets to focus on foods that improve brain health and potentially lower the risk of mental decline.
