Madeleine Hull
The average American diet, often dubbed the Standard American Diet (SAD), is characterized by a high consumption of processed foods, red meats, and sugary beverages, and a low intake of fresh fruits, vegetables, and whole grains. This diet is woven from the threads of rapid lifestyle changes, economic shifts, and evolving food preferences. It is dominated by fast food, sugary drinks, processed snacks, and large portions of red meat. The dietary choices of Americans have led to a high prevalence of obesity, weight gain, and diet-related chronic diseases, including cardiovascular disease and cancer.
| Characteristics | Values |
|---|---|
| Calories | The average American consumed 2,481 calories a day in 2010, about 23% more than in 1970. |
| Calories from animal foods | 32% |
| Calories from processed plant foods | 57% |
| Calories from whole grains, beans, fruits, vegetables, and nuts | 11% |
| Sodium intake | 3,400 mg per day |
| Sugar intake | 90.2 pounds of added caloric sweeteners per year in 1999, decreasing to 77.3 pounds per year in 2014 |
| Sugar-sweetened beverages | Top beverage choice for children and adolescents, supplying more calories than any other single beverage |
| Fast food | Dominant in the average American diet |
| Red meat consumption | High |
| Fruit and vegetable consumption | Less than recommended |
| Whole grain consumption | Less than recommended |
| Dairy consumption | Less than recommended |
| Oil consumption | 36 pounds of cooking oils per year, a threefold increase since the early 1970s |
| Eating out frequency | 62.2% of Americans eat from a restaurant or fast food joint one or two times a week |
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What You'll Learn
High consumption of processed foods
The Standard American Diet (SAD) is characterised by a high consumption of processed foods. In fact, more than half of the average American diet is made up of processed foods, with some sources estimating that this figure is as high as 60%. This includes ultra-processed foods such as fast food, sugary drinks, processed snacks, boxed macaroni and cheese, canned soups, salty snacks, soft drinks, cookies, and french fries. These foods are often high in added sugars, saturated fats, and sodium, and low in nutrients such as protein, fiber, vitamins, and potassium.
The high consumption of processed foods in the American diet has been linked to various health issues. Firstly, processed foods are a major contributor to weight gain and obesity, with nearly 40% of US adults considered obese. This is due to the high levels of added sugars and fats found in processed foods, which provide empty calories that can lead to overweight and obesity. Obesity, in turn, is a risk factor for various chronic diseases, including type 2 diabetes, heart disease, and hypertension.
Additionally, the high intake of processed foods has been associated with an increased risk of cardiovascular disease. Studies in animals and humans have shown that a Western diet, high in fat and sugar, can lead to weight gain and impaired cardiac function. Furthermore, the excessive consumption of sodium in processed foods contributes to high blood pressure, which is a risk factor for heart disease.
The shift towards a more processed diet in the US is concerning, as it is associated with poor diet quality and a higher risk of chronic diseases. The COVID-19 pandemic may have exacerbated this trend, as sales of ultra-processed "comfort foods" increased during this time. However, it is important to note that the issue is complex and influenced by various factors, including economic shifts, lifestyle changes, and the availability and affordability of healthy alternatives.
To improve the health of Americans, it is crucial to address the high consumption of processed foods. This can be achieved through implementing policies such as revised dietary guidelines, marketing restrictions, package labeling changes, and taxes on ultra-processed foods. Additionally, programs and policies that increase the availability, accessibility, and affordability of whole foods are necessary. By making healthier choices more convenient and affordable, Americans can reduce their reliance on processed foods and improve their overall health.
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Low intake of fresh fruits and vegetables
The Standard American Diet (SAD) is characterized by a high consumption of processed foods, red meats, and sugary beverages, and a low intake of fresh fruits and vegetables. This diet is often laden with ultra-processed foods that are convenient and palatable but nutritionally deficient. The average American diet consists of excess sodium, saturated fat, refined grains, and calories from solid fats and added sugars, with an over-consumption of fast food, sugary drinks, and processed snacks.
According to the CDC, only about one in ten adults meets the federal fruit and vegetable intake recommendations. The recommended intake is 1.5 to two cups of fruit per day and two to three cups of vegetables. However, the average American consumes fruit once per day and vegetables 1.7 times per day. These numbers vary slightly by state, with Washington, D.C., having the highest fruit consumption at 15.5% and Alaska leading vegetable consumption at 12%West Virginia has the lowest fruit and vegetable consumption, with only 7.3% and 5.8% of adults meeting the recommendations, respectively.
The low intake of fresh fruits and vegetables in the American diet has been linked to several health issues. Plant-heavy diets have been shown to reduce the risk of type 2 diabetes, obesity, cardiovascular disease, and certain types of cancer. Not consuming enough fruits and vegetables can also lead to nutritional deficiencies, as they are essential sources of calcium, vitamin D, fiber, and potassium.
The reasons for the low intake of fresh produce in the American diet are multifaceted. One significant factor is the cost and accessibility of nutritious foods. Fresh fruits and vegetables are often more expensive than packaged and processed foods, which tend to be high in sodium, refined grains, sugar, and unhealthy oils. Additionally, the availability and variety of packaged food options in grocery stores far outnumber the healthier alternatives.
Improving the intake of fresh fruits and vegetables is crucial for enhancing the overall health of Americans. To achieve this, the CDC recommends lowering costs, expanding access, and improving education and awareness about the importance of a plant-heavy diet. By addressing these issues, Americans can make more informed dietary choices and improve their health outcomes.
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Excess sodium, saturated fat, and sugar
The average American diet, often called the Standard American Diet (SAD), is typically high in processed foods, red meats, and sugary drinks, and low in fresh fruits, vegetables, and whole grains. This diet is usually laden with ultra-processed foods that are convenient and palatable but offer little nutritional value.
Excess Sodium
The average American consumes about 3,500 milligrams of sodium daily, which is much higher than the required amount. The body needs only around 500 mg of sodium per day to function properly, and healthy kidneys efficiently retain the required amount of sodium. Most of the sodium in the American diet comes from packaged, prepared, and restaurant foods rather than table salt. Reducing sodium intake by just 1,000 mg per day can significantly improve blood pressure and heart health.
Excess Saturated Fat
Saturated fats are found in butter, cheese, red meat, other animal-based foods, and tropical oils. They can increase the level of LDL (bad) cholesterol in the blood, raising the risk for heart disease. The American Heart Association recommends that less than 6% of total calories should come from saturated fat. For example, in a 2,000-calorie diet, no more than 120 calories should be from saturated fat, which is about 13 grams per day.
Excess Sugar
The average American consumes about 17 teaspoons of added sugar every day, which is 2 to 3 times the recommended daily allowance. Men should not exceed 9 teaspoons (36 grams), while women should not exceed 6 teaspoons (25 grams) of added sugar per day. Consuming excess sugar increases the risk of cardiovascular disease and Type 2 diabetes. Natural sugars in fruits like apples are absorbed more slowly due to the fiber content, while added sugars in soda are rapidly absorbed and can negatively impact health.
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Underconsumption of whole grains
The average American diet, often referred to as the Standard American Diet (SAD), is characterised by a high consumption of processed foods, red meats, and sugary beverages, and a low intake of fresh fruits, vegetables, and whole grains. This diet is dominated by fast food, sugary drinks, processed snacks, and large portions of red meat.
The underconsumption of whole grains is a significant issue in the United States, with most children and adults not meeting the recommended daily intake. Whole grains are an essential part of a healthy diet, providing essential nutrients and fibre. The Dietary Guidelines for Americans 2020–2025 recommend that at least 50% of total grain intake should be from whole grains, with the remaining 50% or less coming from refined grains. However, research shows that whole grain consumption in the US falls far below these recommendations, with only around 15% of grain intake derived from whole grain sources.
A study by Reicks and colleagues at the University of Minnesota found that 39% of children and teens and 42% of adults consumed no whole grains at all. Only 3% of children and teens and about 8% of adults met the recommended intake of three or more servings per day. Whole grains are a good source of fibre, and those who consumed the recommended amount of whole grains were found to have significantly higher fibre intakes.
The low consumption of whole grains in the US can be attributed to several factors. One reason is the higher cost of nutritious foods like fresh fruits, vegetables, and whole grains compared to packaged and processed foods. Additionally, taste and texture preferences may play a role, as some people find the taste and texture of whole grain products unappealing. High-fiber foods, including whole grains, can also cause digestive issues such as gas, which may deter some individuals from consuming them regularly.
To address the underconsumption of whole grains, future policy changes and incentives are needed to encourage manufacturers to increase the availability and accessibility of whole grain products. Educational initiatives can also play a role in helping individuals understand the importance of whole grains and how to incorporate them into their diets.
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High consumption of red meat
The average American diet, often called the Standard American Diet (SAD), is characterised by high consumption of processed foods, red meats, and sugary beverages, and a low intake of fresh fruits, vegetables, and whole grains. This diet is dominated by fast food, sugary drinks, processed snacks, and large portions of red meat.
Red meat consumption in the United States has nearly doubled in the last century, and Americans are now among the top per capita meat consumers in the world. The average American eats more than three times the global average, with an average of 327.8 lbs of meat consumed annually. This places the United States at a tie for first in meat consumption per capita.
The high consumption of red meat in the average American diet has significant health implications. Studies have shown that diets high in red and processed meats are associated with an increased risk of various health problems, including cardiovascular disease and cancer. The World Health Organization has classified processed meats as carcinogens, and dangerous cancer-causing chemicals are produced when red meats are cooked at high temperatures or in direct contact with fire, such as during barbecuing. In addition, the compound L-carnitine found in red meat may promote plaque build-up in arteries, further increasing the risk of cardiovascular disease.
The environmental impact of high red meat consumption in the United States is also significant. Meat and dairy have a much larger environmental footprint than plant-based foods, and scientists have stated that a plant-based diet is the "single biggest way to reduce your impact on planet Earth." With the urgent need to reduce global emissions and transition to more sustainable practices, reducing meat consumption is critical for mitigating climate change and environmental degradation.
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Frequently asked questions
The average American diet, often called the Standard American Diet (SAD), is characterised by a high consumption of processed foods, red meats, and sugary beverages, and a low intake of fresh fruits, vegetables, and whole grains.
The average American diet is associated with weight gain and obesity, as well as an increased risk of cardiovascular disease, high blood pressure, high cholesterol, and chronic illnesses.
The main sources of added sugars in the average American diet include soft drinks, grain-based desserts, fruit drinks, dairy desserts, and candy.
Americans can improve their diet by increasing their consumption of fruits, vegetables, whole grains, and lean protein, and reducing their intake of processed foods, added sugars, and saturated fats.
