08 Apr The Standard American Diet: A Recipe for Poor Health and Chronic Disease

The Standard American Diet (SAD) has become a major contributor to the declining health of the nation. Despite the abundance of food options available, the majority of the American diet consists of “non-foods” that lack essential nutrients and contribute to the rising rates of obesity, diabetes, heart disease, and other chronic health problems. As we explore the composition and consequences of the Standard American Diet, ask yourself: Is your diet setting you up for a lifetime of good health or putting you at risk for chronic disease?

The Prevalence of Chronic Diseases & the Standard American Diet

Over 70% of American adults are overweight or obese, and this number continues to rise. Obesity is a major risk factor for several chronic diseases, including type 2 diabetes, cardiovascular disease, and certain types of cancer. In fact, the longer an individual has diabetes, the more likely they are to develop heart disease. The SAD, with its emphasis on processed and high-calorie foods, is a significant contributor to these alarming statistics.

Did you know? On average, Americans consume 22 teaspoons of added sugar per day, mostly from soft drinks and candy. This excess sugar intake is a key driver of the obesity epidemic, especially in children.

 

The Role of “Non-Foods” in the Standard American Diet

The SAD is dominated by “non-foods” – products that are highly processed, refined, and stripped of their natural nutrients. These foods are often high in calories, added sugars, unhealthy fats, and sodium, while lacking essential vitamins, minerals, and fiber. Examples of these “non-foods” include:

• • • Refined grains (e.g., white bread, pasta, and rice)
    • Processed snacks (e.g., chips, crackers, and cookies)
    • Sugar-sweetened beverages (e.g., soda, energy drinks, and sweetened tea)
    • Processed meats (e.g., hot dogs, bacon, and deli meats)
    • Fast food and fried foods

 

These “non-foods” have replaced whole, nutrient-dense foods like fruits, vegetables, healthy fats, and lean proteins in the American diet. In fact, only 12% of the calories consumed by Americans come from plant-based foods, and half of those calories are from French fries.

Refined carbohydrates like white bread, white rice, and added sugars are major culprits. They cause blood sugar spikes and are less satiating than whole-grain alternatives, promoting overeating. Is your diet filled with these “non-foods,” or do you prioritize whole, nutrient-dense options?

 

Health Risks Associated with the Standard American Diet

The Standard American Diet (SAD), characterized by high consumption of processed, non-organic foods, refined oils, high-fat dairy products, refined grains, and sugary beverages, has been linked to numerous health risks. Based on the provided search results, some of the major health risks associated with the SAD include:

**Obesity and Weight Gain**: The high caloric content and low nutritional value of the SAD contribute significantly to the obesity epidemic in the United States. Nearly 40% of U.S. adults are considered obese, which increases the risk of developing chronic illnesses.

**Type 2 Diabetes**: The excess consumption of added sugars and unhealthy fats in the SAD can disrupt insulin regulation and lead to insulin resistance, paving the way for type 2 diabetes.

**Cardiovascular Disease**: The Standard American Diet’s high intake of trans fats from partially hydrogenated oils is well-established as harmful to cardiovascular health. Excessive sodium intake, often from processed and restaurant foods, can raise blood pressure and increase heart disease risk. Foods high in these components can also lead to elevated cholesterol levels and atherosclerosis, all of which are risk factors for heart disease. 

The American Heart Association has highlighted the link between poor nutrition and heart disease, emphasizing that food insecurity and poor nutrition can lead to obesity – a major risk factor for heart disease.

**Certain Types of Cancer**: Dietary patterns characterized by high consumption of processed, non-organic meats and low intake of fruits and vegetables have been associated with an increased risk of certain types of cancer, such as colon cancer and breast cancer.

The American Cancer Society notes that a cancer diagnosis can affect the emotional health of patients, families, and caregivers, underscoring the broader impacts of diet-related diseases.

**Metabolic Syndrome**: The combination of obesity, high blood pressure, high blood sugar, and abnormal cholesterol levels, collectively known as metabolic syndrome, is a common consequence of the SAD.

**Asthma and Respiratory Issues**:  The SAD has been linked to worsened asthma symptoms and other respiratory problems.

**Cognitive and Mental Health Issues**: Studies have suggested that the SAD may contribute to impaired brain function, increased risk of depression, and a higher likelihood of developing neurodegenerative diseases like Parkinson’s disease.

Related reading: Food is Medicine: How What You Eat Transforms Your Health

 

The Pervasiveness of Non-Foods in the Standard American Diet

The dominance of non-foods in the SAD can be attributed to several factors. Firstly, the convenience and accessibility of processed foods make them appealing choices for many Americans. Fast food restaurants and processed foods lining grocery store aisles offer quick and easy meal solutions for busy lifestyles. Secondly, economic factors play a significant role. Processed foods are often cheaper than healthier options due to subsidies for corn, soy, and wheat, which are primary ingredients in many processed foods. Lastly, marketing and misinformation contribute to the popularity of these non-foods. Aggressive advertising campaigns and a lack of clear nutritional information can mislead consumers into making unhealthy food choices.

 

Did you know? In a 2012 study, 52% of Americans (that were polled) believed doing their taxes was easier than figuring out how to eat healthy.

 

 

Targeting Children: The SAD Industry’s Marketing Tactics

The SAD industry heavily markets to children, contributing to the obesity epidemic and numerous health issues:

• • • • Children are exposed to a barrage of advertisements for candy, chips, soda, sugary cereals, and other junk foods on TV. 
      • Children ages 8-12 see the highest number of food ads, over 7,600 per year or 21 per day on average, during a critical developmental stage when they are forming lifelong eating habits.
      • Junk food ads use enticing techniques, such as cartoon characters, celebrity endorsements, and toy giveaways, to build brand loyalty among impressionable children.

 

About 73% of the U.S. food supply sold in grocery stores is ultra-processed, strategically placed, heavily marketed, and priced an average of 52% cheaper than minimally processed alternatives. The U.S. is one of the only countries that does not restrict junk food advertising to children, enabling this predatory marketing. The end result is an obesogenic food environment that promotes lifelong preferences for unhealthy eating starting from a young age. What can we do to protect our children from these harmful marketing practices?

 

Lack of Government Regulation 

• • • • The U.S. is the only country that does not restrict junk food advertising to children. Most other countries prohibit such marketing to children under 12.
      • While some companies have voluntarily pledged to limit unhealthy food advertising to kids, these efforts are filled with loopholes and have not significantly improved the nutritional quality of foods marketed to children.
      • The government has historically been heavily lobbied by the food industry. Policies to restrict junk food marketing to kids or remove unhealthy items from schools have faced fierce opposition.

 

Did you know? Americans consume 31% more packaged food than fresh food.

(A big shout-out to the kids and young adults @DoSomething.org for inspiring change! The “Did you know?” facts in this article were sourced from their website, highlighting the impact of the Standard American Diet on youth. Their efforts raise awareness and inspire mindful food choices for a healthier future. )

 

The Standard American Diet Impact on Low-Income Populations

The SAD is closely linked to food insecurity and poor health outcomes, particularly among low-income populations:

• • • • Food insecurity rates are significantly higher among low-income households, single-parent households, and racial/ethnic minorities.
      • Single-parent households and racial/ethnic minorities are disproportionately affected by food insecurity. In 2021, 24% of single-mother households and 20% of Black households experienced food insecurity.
      • And a 2019 study from Berkeley University found that Tribal communities in northern California and southern Oregon determined that 92% of Native American households suffer from food insecurity.

 

Limited Access to Healthy Foods in Low-Income Areas

• • • • Many low-income neighborhoods lack access to supermarkets and grocery stores that offer a wide variety of healthy foods, known as “food deserts.”
      • Residents of food deserts may have to travel farther to find affordable, nutritious foods, making it more difficult to maintain a healthy diet
      • Healthy foods like fruits, vegetables, whole grains, and lean proteins tend to be more expensive than processed, calorie-dense foods high in added sugars and unhealthy fats.
      • Low-income individuals, including SNAP participants, tend to have lower diet quality scores and consume fewer fruits, vegetables, whole grains, and lean proteins compared to higher-income individuals.

 

In summary, the Standard American Diet (SAD) industry’s aggressive marketing of nutrient-poor, calorie-dense junk foods and ultra-processed products targets children, facilitated by lax government regulations. This predatory advertising fosters an obesogenic food environment that instills lifelong unhealthy eating habits from a young age. Additionally, the repercussions of food insecurity and the SAD disproportionately affect low-income individuals, exacerbating health disparities. Addressing the intertwined challenges of food insecurity, low income, and poor diet quality is essential to ensuring universal access to healthy, affordable food.

 

Did you know? 20% of all American meals are eaten in the car.

 

Empowering Yourself to Eat Better in an Unhealthy World

We have the power to enact change ourselves by making conscious food choices, educating ourselves on nutrition, and adopting healthier eating habits right at our kitchen tables. There are several steps individuals can take to empower themselves and improve their dietary habits

Navigating a path to healthier eating in a world saturated with the Standard American Diet (SAD) involves a proactive approach to nutrition, meal planning, and food choices. Here’s a streamlined guide to help individuals enhance their diet amidst the challenges of the SAD:

Nutritional Knowledge is Power

• Start by learning the basics of nutrition, including food groups and the nutrients they offer. This foundation will guide you to make informed food selections.

 

Meal Planning: A Strategy for Success

• Organize your meals weekly to improve diet quality and manage weight.
• Batch Cook and Meal Prep: Dedicate time on weekends or less busy days to batch-cook healthy meals and snacks. This ensures you have nutritious options readily available, even during busy periods.

 

Smart Shopping Lists

• Keep focused on your dietary goals with a grocery list that emphasizes whole foods like vegetables, fruits, lean proteins, and nuts.

 

Stocking a Nutritious Kitchen

• Maintain a supply of healthy staples, opting for healthy fats, legumes, and frozen produce without added sugars or sauces. When possible, choose organic.

 

Mastering Healthy Cooking

• Embrace cooking methods that enhance flavor without adding excess fat, such as steaming and cooking on low heat. Opt for healthy fats like olive, coconut, and avocado oils.

 

Gradual Dietary Shifts

• Introduce more fruits and vegetables into your diet while reducing processed foods. Make simple swaps, like choosing rice noodles over wheat noodles.

 

Leverage Technology

• Use apps and online resources to discover recipes that align with your dietary needs and preferences.

 

Family Involvement

• Involve your household in meal planning and cooking to foster healthier eating habits collectively.
• Have family-friendly meals!

 

Mindful Eating

• Be conscious of portion sizes and eat attentively to better recognize fullness. Opt for cooking methods that maintain nutritional value.
• Foster a Positive Relationship with Food. Shift your mindset from viewing food as a source of guilt or restriction to appreciating its nourishing qualities. Practice mindful eating, savor flavors, and celebrate the cultural and social aspects of food.

 

Savvy Shopping

• Shop with a list, seek out discounts, and consider bulk purchasing, ensuring you’ll utilize all you buy.
• Explore Ethnic Markets and Grocery Stores.  Ethnic markets often offer a wider variety of fresh produce, whole grains, and lean protein sources at more affordable prices compared to mainstream supermarkets.

 

Strategic Grocery Shopping

• Prioritize the store’s perimeter for fresh foods and be selective in the center aisles. 
• Shop at Farmers Markets whenever possible
• Join a Community Supported Agriculture (CSA) Program
  CSAs allow you to purchase a share of locally grown produce, often at a discounted rate. This supports local farmers and ensures a steady supply of fresh, seasonal fruits and veggies.

 

Deciphering Nutrition Labels

• Always read labels 
• Look for foods providing vitamins, minerals, and fiber while limiting sodium, added sugars, and unhealthy fats.
• Be mindful and informed about what you are consuming.

 

Home Cooking

• Swap in healthier ingredients like whole grains, lean proteins, organic dairy, and veggies in your favorite recipes.
• Incorporate fermented foods like kefir and sauerkraut, prioritize nutrient-dense whole foods, and stay hydrated by drinking plenty of water.

 

Dining Out Wisely

• Look up restaurant menus ahead of time to identify healthier options. 
• Choose foods that are steamed, roasted or poached over fried and breaded items.
• Opt for water, unsweetened tea, or other drinks without added sugars.
• No fast food!

 

Healthy Snacking

• Stock up on portable, nutritious snacks like fruits, veggies, nuts, seeds, and whole grain crackers to curb hunger between meals.
• Prep snacks in advance, like hard-boiled eggs, hummus, and veggie sticks, or individual yogurts, for easy grab-and-go options.

 

Plant a Garden

Grow your own vegetables!

 

Related Reading: Nourishing Your Relationship With Food – A Path to Wellness

 

Did you know? Americans consume 31% more packaged food than fresh food.

 

By adopting these strategies, individuals can take charge of their eating habits, leading to improved diet quality and long-term healthy patterns, independent of larger systemic changes.

 

**BOOK A HEALTH BREAKTHROUGH SESSION**

 

The Importance of the EWG’s “Clean Fifteen” and “Dirty Dozen” Lists 

The Environmental Working Group (EWG) publishes its “Clean Fifteen” and “Dirty Dozen” lists annually to help consumers make informed choices about which fruits and vegetables have the highest and lowest levels of pesticide residues. Here are the key reasons why EWG updates these lists every year:

 

1. New USDA and FDA Testing Data

The lists are based on the latest testing data from the U.S. Department of Agriculture (USDA) and the Food and Drug Administration (FDA) on pesticide residues found on popular fruits and vegetables after they are prepared for consumption (washed, peeled, etc.). This data changes yearly as the agencies test different crops and find varying levels of residues.

2. Reflect Current Agricultural Practices 

Pesticide use in agriculture can change from year to year due to factors like new pest threats, development of pest resistance, regulations, and farming techniques. By updating annually, the lists aim to capture the most recent pesticide residue levels resulting from evolving agricultural practices.

3. Highlight New Potential Health Risks

As research progresses, new evidence may emerge about the potential health risks of specific pesticides detected on produce. EWG can highlight these concerns in their annual analysis and lists.

 

Did you know? The U.S. Department of Agriculture’s tests have found widespread pesticide contamination on popular fruits and vegetables, also known as the “dirty dozen.” Here is a creative way to encourage your friends to buy organic fruits and veggies. Get the full list HERE

 

The 2024 Dirty Dozen list is:

1. Strawberries
2. Spinach 
3. Kale, collard and mustard greens
4. Grapes
5. Peaches
6. Pears
7. Nectarines
8. Apples
9. Bell and hot peppers
10. Cherries
11. Blueberries
12. Green beans

 

The 2024 Clean Fifteen list is: 

1. Avocados
2. Sweet corn
3. Pineapple
4. Onions
5. Papaya
6. Sweet peas (frozen)
7. Asparagus
8. Honeydew melon  
9. Kiwi
10. Cabbage
11. Watermelon
12. Mushrooms
13. Mangoes
14. Sweet potatoes
15. Carrots

 

By annually publishing up-to-date lists, EWG aims to provide consumers with the latest data-driven guidance to help reduce their dietary exposure to pesticides, especially for those looking to buy conventional produce due to cost or access constraints.

 

Did you know? Americans spend 10% of their disposable income on fast food every year.

 

Conclusion: Taking Control of Your Health in a SAD World

 

The Standard American Diet is a major contributor to the epidemic of chronic diseases plaguing the United States.

 

Its emphasis on processed, nutrient-poor foods and the pervasive marketing of these products, particularly to children and low-income populations, has created an obesogenic food environment that promotes poor health outcomes.

To combat the rising rates of chronic diseases and improve overall health, it is crucial to shift away from the Standard American Diet and towards a diet rich in whole, nutrient-dense foods. This includes increasing consumption of fruits, vegetables, and lean proteins while limiting intake of processed foods, added sugars, and unhealthy fats. Ensuring access to affordable, healthy food options for all communities and promoting nutrition education and healthy lifestyle habits are also essential steps in creating a healthier food environment.

 

The Need for Change: The Standard American Diet and beyond!

However, the responsibility for change does not lie solely with individuals. Addressing the intersecting issues of food insecurity, low income, and poor diet quality requires a multi-faceted approach involving policy changes, corporate reforms, and community-based solutions. This may include policies to improve access to healthy foods in underserved areas, increase SNAP benefits, provide incentives for purchasing nutritious foods, and expand nutrition education programs. Innovative community-based solutions, such as community gardens and farmers’ markets, can also play a role in increasing access to fresh, healthy foods in low-income neighborhoods.

By educating ourselves on nutrition, making informed choices, and advocating for policy changes that prioritize public health, we can begin to shift the tide. Each of us has the power to take control of our health by making small, gradual changes to our diets and lifestyles. By focusing on whole, nutrient-dense foods, planning our meals, and being savvy consumers, we can improve our well-being and set a positive example for future generations.

The journey towards a healthier diet and lifestyle may not always be easy, but it is a worthwhile investment in our long-term health and happiness. By working together to create a food environment that prioritizes nutrition, accessibility, and sustainability, we can build a future where the Standard American Diet is no longer the norm, but rather a cautionary tale of the past.

The choice is ours – will we continue down the path of the SAD, or will we embrace a new way of eating that nourishes our bodies, our communities, and our planet?

 

**Call to Action**

If you’re ready to break free from the cycle of unhealthy eating and transform your relationship with food, I invite you to visit jennifermarkmancoaching.com and book a Health Breakthrough Session. In this powerful session, you’ll learn how to:

• • • Identify the foods that are sabotaging your health and energy levels
    • Develop a personalized plan for incorporating more nutrient-dense, whole foods into your diet
    • Navigate the challenges of the SAD and make healthy choices in any situation
    • Create lasting, sustainable changes in your eating habits and lifestyle

 

Learn More ABOUT ME – HERE

Don’t let the Standard American Diet control your health any longer. Take the first step towards a healthier, happier you by booking your Health Breakthrough Session today. Together, we’ll create a roadmap for optimal health and vitality that will serve you for years to come.

 

**Transform your plate, transform your life. Choose nourishment, choose vitality, choose a future where every bite is a step towards a healthier you and a healthier world.**

 

**BOOK A HEALTH BREAKTHROUGH SESSION**