Eating is a fundamental human behavior, essential for meeting energy and nutrient needs, sustaining growth and development, and maintaining metabolic function. Eating behaviors profoundly influence one's health and lifespan. While the types and amounts of foods ingested are crucial, the timing and frequency of eating also play significant roles. The daily nutrient intake and overall nutritional status of an individual result from a complex interplay of these factors. This article delves into the average American diet, exploring its statistical landscape, prevalent trends, and associated health implications.
The Evolution of Eating Patterns in America
A wide variety of eating patterns exist in America, especially in terms of the frequency and timing of eating. The conventional American diet typically consists of approximately 3 meals per day (i.e., breakfast, lunch, and dinner). This 3-meal frequency of eating pattern is deeply rooted in American culture. However, a recent study designed to assess the frequency of eating, timing of eating occasions, and the labels applied to those eating occasions by Americans suggested that Americans now, on average, report over 5 eating occasions (i.e., meals or snacks) on a given day. This increase in the frequency of eating among the American population is directly related to an increase in snacking, although a lack of consensus exists on the proper terminology (i.e., definitions and distinctions) for meals and snacks.
Snacking: A Ubiquitous Eating Behavior
The term “snacking” is often used to describe eating behaviors that occur between “traditional” US mealtimes (i.e., breakfast, lunch, dinner); yet, many definitions of snacking vary according to energy contribution, time of day of intake, and type of food or whether the consumer labels the eating occasion as a snack. Snacking is ubiquitous in the US population, with 93% of Americans engaging in it. More than one-third of the population consumes 3-4 snacks on a given day. This prevalence highlights the need to understand the nutritional impact of snacking habits.
Key Statistics on American Eating Habits
Demographic and 24-h recall data from the 2013-2016 NHANES were examined. An eating occasion was defined as “any ingestive event (e.g., solid food, beverage, water) that is either energy yielding or non-energy yielding”; all eating occasions were further divided into discrete meals and snacks. Frequency of meals and snacks was defined as “the number of daily EOs [eating occasions],” respectively. Most Americans consume 2 (28%) to 3 (64%) meals on a given day and >90% consume 2 to 3 snacks on that day.
A 2011 Department of Agriculture study revealed that the average American consumed nearly one ton of food annually, equivalent to 1,996 pounds. The study also revealed some other interesting numbers. Americans ate: 632 lbs. of dairy products (including 31.4 lbs. of cheese), 415.4 lbs. of vegetables (most popular being corn and potatoes), 273 lbs. of fruit, and 183.6 lbs. of meat and poultry.
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Meals per Day
The majority of Americans (≥2 y) reported consuming 2 (31%) or 3 (64%) meals on a given day. However, the frequency of eating, specifically meal and snack patterns, varied by age, race and Hispanic origin, and family income. Most notably, the likelihood of reporting 3 meals on a given day varied by age. US adults (≥ 20 y) were less likely to report 3 meals on a given day, when compared with their child or adolescent counterparts. Adults reported the largest percentage of their daily energy intake at dinner time (36%), as compared with breakfast (18%), lunch (25%), and snacks (22%).
Disparities in Eating Frequency
The frequency of meals and snacks varied by race and Hispanic origin, with Hispanic and non-Hispanic Black Americans reporting lower consumption of 3 meals (i.e., breakfast, lunch, and dinner) on a given day as compared with other race and Hispanic origin groups. Differences were also observed when assessing the frequency of meals by family income. Those whose family income was less than 131% of the federal poverty level were more likely to report the lowest number of meal occasions (i.e., ≤1 meal) when compared with those who had a family income greater than 131% of the poverty level.
Dietary Quality and Meal Frequency
When evaluating the relation between meal patterns and dietary quality using the HEI-2015, Americans who consumed 3 meals on a given day (HEI-2015 score = 61) consistently reported a diet higher in dietary quality than Americans who consumed 2 meals on a given day (HEI-2015 score = 55) (P < 0.001; Table 5). These findings were also consistent with individual HEI-2015 dietary quality components.
The Healthy Eating Index (HEI)
The Healthy Eating Index (HEI) is a tool designed to provide a data-driven understanding of diet quality. The HEI-2020 and the HEI-Toddlers-2020 can be used to see how well the diets of the population in the United States align with the dietary patterns and the key recommendations published in the Dietary Guidelines for Americans, 2020-2025.
An ideal overall HEI score of 100 suggests that the set of foods reported is in line with the Dietary Guidelines for Americans (Dietary Guidelines) key recommendations. The average HEI-Toddlers-2020 score is 63 out of 100 (Lerman, et al, 2023). population ages 2 and older is 58 out of 100 (Shams-White, et al, 2023). A comparison of HEI scores looking at various age categories showed that HEI-2020 scores varied by age group. Young children up to age 4 years and adults ages 60 and older have the highest average total HEI scores, though average HEI-Toddlers-2020 and HEI-2020 scores indicate that average diet quality across the life span does not align with the Dietary Guidelines.
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Historical Context and Modern Influences
Food historians suggest that the increasing industrialization of the food supply has negatively impacted health. While prepared or processed foods aren't inherently unhealthy, many highly processed options contain excessive salt, fat, and calories. Research has linked increased consumption of ultra-processed foods to a higher risk of heart conditions and other health problems.
From Local Markets to Supermarkets
In the 1920s, most people consumed fresh, unprocessed, and locally grown foods. Before supermarkets, shoppers had personal connections with grocers at local markets. Supermarkets distanced people from the source of their food, altering eating habits.
The Rise of Convenience
Chain restaurants emerged in the 1920s, and fast food became widespread in the 1950s, prioritizing speed over nutrition. This convenience significantly impacted the American diet. Technology and transportation improvements have made a wide variety of foods accessible year-round, regardless of location.
Health Implications of the Average American Diet
The Dietary Guidelines for Americans states that the average American diet consists of excess sodium, saturated fat, refined grains, and calories from solid fats and added sugars. Furthermore, the guidelines state that Americans eat less vegetables, fruits, whole grains, dairy products, and oils than recommended. Poor diet is predominantly associated with weight gain and obesity; however, the harmful effects do not end there.
Physical Health
Animal and human studies indicate that an unhealthy diet can contribute to the development of many diseases, like cardiovascular disease and cancer, and can even affect the brain. A Western diet has also been shown to elevate fasting insulin levels in rats and lower insulin sensitivity. This result suggests that the rats on a Western diet were developing insulin resistance, which is a precursor to type two diabetes. Another health concern that is associated with diet is asthma.
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Mental Health
Diets high in saturated fats and refined carbohydrates are associated with greater incidences of depression, depressive symptoms, and anxiety. In older adults, an unhealthy diet is associated with a smaller left hippocampus, a brain structure associated with learning, memory, and mood regulation, and is thought to play a role in depression. A study in rats showed that the longer a rat consumed a diet high in fat and sugar, the greater the effect on hippocampal functioning and brain plasticity, resulting in impaired learning and memory.
Individual Perceptions vs. National Guidelines
A survey revealed that a vast majority (91%) of people rated their diet as “good” or better. However, the biggest differences between national standards and the average American diet lie in grain and protein consumption. Specifically, Americans consume 15.3% fewer grains and 10.6% more protein than recommended. Almost half of all the people surveyed get their greens more days than not. 48.4% reported eating vegetables 3-5 times a week.
Eating Out and Snacking Habits
A majority of participants in our survey (62.2%) said they eat from a restaurant or fast food joint one or two times a week. Snacking - eating food between larger meals - isn’t bad nor inherently unhealthy. It can help you stay full for longer and get you some necessary nutrients if you eat a healthy snack. Most of our survey’s respondents snack one or two times a week (51.9%). Very few people (3.9%) don’t snack at all.
Caloric Intake
A plurality of our respondents found themselves in that caloric range. 36.4% think they eat between 1,001 and 2,000 calories per day, which is slightly below average but is acceptable for most bodies to thrive on (especially if you’re trying to lose weight). 24.8% of people believed they consume between 500 and 1,000 calories daily.
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