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Writer's pictureGwen Krehbiel CNHP

The Dangerous Reality of the Sad American Diet

soda, burger, fried foods, candy sweets, pastries on a table
The Dangerous Reality of the Sad American Diet

How the American Diet Has Become a Public Health Threat


In America, the landscape of food choices is dominated by fast food outlets and aisles filled with processed products. Navigating through this can make healthy eating a real challenge. Unfortunately, the consequences of poor dietary habits are severe, contributing to significant health risks and even mortality.


Nearly half of American adults suffer from chronic illnesses linked to poor diets. Shockingly, over 45% of U.S. deaths related to heart disease, stroke, or diabetes are directly associated with dietary choices.

This isn't just an alarming statistic—it's a wake-up call. The American diet is, quite literally, destroying our health.


The good news? We have the power to change this trajectory. By making simple adjustments to our eating habits, we can enhance our health and lower our risk of chronic disease.


In this article, we’ll explore what the American diet looks like, why it’s harmful, and how you can take steps to protect your health and break free from unhealthy eating patterns.


Understanding the Standard American Diet (SAD)


graphic representation of the SAD diet by the numbers
Standard American Diet

The Standard American Diet, or SAD, reflects the eating habits of most Americans today. It’s characterized by an overreliance on processed foods, fast foods, and a high intake of added sugars and sodium.


Nutrient-rich foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds are often sidelined.


Here’s a snapshot of common foods in the SAD diet:

  • Packaged foods with artificial ingredients

  • Fried foods

  • Red and processed meats (like deli meats and bacon)

  • Sugar-laden baked goods (cakes, cookies, etc.)

  • Refined grains (white bread, pasta, rice)

  • Sugary drinks (soda, sports drinks, flavored coffee)

  • Dairy products


In 2011, recognizing the growing issue of obesity and chronic illness, the USDA updated its dietary guidelines, introducing the MyPlate model. MyPlate suggests that half of your plate should be fruits and vegetables, with the remaining half split between whole grains and lean protein, alongside two cups of low-fat dairy daily.


While MyPlate offers a more straightforward approach to healthy eating, it hasn’t substantially shifted the eating habits of most Americans, leading to continued negative health outcomes.


The Dangerous Reality of the Sad American Diet


For many, convenience trumps quality when it comes to meals, with drive-thru and ready-made foods the norm. Unfortunately, these convenience foods are often calorie-dense and nutritionally poor, leading to widespread health issues.


The average American consumes about 3,600 calories daily—far more than the recommended amount. This overconsumption has led to a staggering 74% of American adults being classified as overweight or obese, which in turn increases the risk of chronic diseases like heart disease, diabetes, cancer, and fatty liver disease.


Alarmingly, poor diet is now a leading cause of death in the U.S., surpassing even smoking.

Let’s break down some of the major flaws in the standard American diet.


5 Major Problems with the American Diet


  1. Sugar Overload Sugar is everywhere in the SAD diet, even in foods marketed as “healthy,” like salad dressings and yogurt. Research indicates that sugar is as addictive as certain street drugs, such as cocaine, which may explain why the average American consumes about 77 grams of sugar daily—equivalent to roughly 19 teaspoons or 60 pounds annually.


    High sugar intake can wreak havoc on your blood sugar levels, increase the risk of diabetes, and disrupt your gut microbiome. Sugar’s Identity Crisis: 72 Names for Sugar


  2. Processed Foods About 60% of the American diet consists of processed foods, including soda, fast food, packaged snacks, frozen meals, and sweets. These foods offer minimal nutritional value while being loaded with sodium, added sugars, and artificial additives. Sherlock Holmes of the Grocery Store?


    Studies show that a diet high in processed foods is strongly linked to obesity and related health issues. What is J. E. R. F. ?


  3. Insufficient Fruits and Vegetables Fruits and vegetables are rich in essential vitamins, minerals, antioxidants, and anti-inflammatory compounds. However, Americans don’t consume nearly enough of them. Only 12.4% of Americans meet the recommended fruit intake, and just 10% reach the suggested vegetable intake.

    10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet


  4. Lack of Fiber Dietary fiber is crucial for feeding healthy gut bacteria, regulating blood sugar, and promoting digestive health. Yet, about 95% of Americans fall short of the recommended fiber intake. This deficiency is partly due to low consumption of fiber-rich foods and a diet high in refined grains that have been stripped of their natural fiber content.


  5. Unhealthy Fats The SAD diet is heavy in trans fats, found in many fast foods and processed items. These fats can raise bad cholesterol levels, lower good cholesterol, and increase the risk of diabetes, heart disease, and stroke. In contrast, beneficial fats like omega-3 fatty acids, which reduce inflammation and support heart and brain health, are lacking in the American diet. Anti-inflammatory Diet: What to Know


5 Simple Steps to Improve Your Diet


Want to escape the SAD diet and enhance your health? Here are five practical tips:


  1. Avoid Processed Foods Aim to eat more foods that come from nature and fewer that come from a box. While completely avoiding processed foods may be unrealistic, become a label reader. If the ingredient list is extensive and filled with unfamiliar terms, opt for a healthier choice.


  2. Treat Food as Medicine Every meal is an opportunity to nourish your body. Choose nutrient-dense foods like fruits, vegetables, legumes, nuts, seeds, whole grains, healthy fats, and lean proteins. Don’t forget to add herbs and spices—they’re packed with phytonutrients and can make healthy meals more enjoyable.


  3. Cut Back on Sugar Minimize sugar consumption by reading labels and avoiding products with added sugars, especially high fructose corn syrup. Replace sugary drinks with alternatives like sparkling water. When indulging in sweet treats, opt for natural sweeteners like maple syrup or honey, but keep them in moderation.

    Approved Healthy Sweeteners


  4. Cook More at Home Home-cooked meals give you control over what goes on your plate. If cooking is new to you, try meal prep services, cooking tutorials, or ask for help from friends or family. Eating out less often will benefit both your health and your wallet.


  5. Prioritize Quality Over Quantity Instead of fixating on calories, focus on the quality of your food. Choose organic produce, wild-caught fish, grass-fed meats, and pasture-raised eggs. If eating all organic isn’t feasible, follow the Environmental Working Group’s (EWG) “Dirty Dozen” and “Clean Fifteen” lists to make informed choices.


Need Help Upgrading Your Diet? Functional Medicine Can Help


Gwen Krehbiel sitting in a chair
Gwen Krehbiel, Owner & CNHP

Changing your diet can be transformative, but it’s not always easy. If you’re ready to embrace healthier eating but need guidance, we’re here to support you.


At Krehbiel Natural Health, our CNHP will work with you to create a personalized nutrition plan that aligns with your health goals.


You’ll receive step-by-step advice to make healthy eating enjoyable and sustainable.


Ready to nourish your body with the right foods?


Take the first steps by:


  • Contacting us with any questions.

  • Scheduling your first appointment.

  • Learning how to love healthy food and reduce your risk of chronic disease.





Article Sources


Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.

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Sep 26
Rated 5 out of 5 stars.

Those are great bite sized tasks! The more shelf stable the food is the worse it is for us to eat. Shop the edges of the store. Thanks Gwen.

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