Farley 1

Devyn Farley

Ms. Tracy Puffer, Ms. Nancy Kane

Senior Seminar

28 March 2018

The Standard American Diet

Are you aware of the very distinctive diet eaten by the general population of the

American people? While it is acknowledged that individual diets differ based on ethical,

religious, dietary, and cultural preferences, Americans generally consume high levels of meat,

dairy, refined sugars and processed foods, lots of vegetable oil, refined grains, and fried foods

(Snyder). Sugary drinks often accompany these diet choices. This unhealthy way of eating is

killing both ourselves and our planet, but there may be a simple answer: veganism.

The standard American diet is full of unhealthy foods. In fact, the top five most

consumed foods consist consist of mostly refined grains and sugars (Avena). Of these foods

approximately 25% of calories consumed come from animal products, 12% from plant-based

foods, and only 11% from whole grains, beans, fruits, vegetables, and nuts together (“The

Standard American Diet is Even Sadder Than We Thought”). There is a huge reliance on animal

products in America, having 222 pounds per person estimated by the US Department of

Agriculture for the year 2018. The American people are believed to eat an “equivalent of more

than 800 quarter-pound burgers per person when measured by weight”; that’s about 2.4 burgers a

day for a year (Purdy). Our large intake of meat leaves little room for other food groups. Only a

very small percentage of the standard American diet seems to consist of fruits and vegetables. In

fact, it is estimated that three out of four Americans don’t eat a single piece of fruit on any given
 Farley 2

day, nine out of ten don’t reach the recommended daily intake of vegetables, and 99% don’t

reach the minimum requirement for whole grains (“Standard American Diet”). This deficit of

“health foods” is likely due to the accessibility of fast food, convenience food, and junk food, all

of which are high in carbs and low in nutrients. Excess of meats and convenience foods have

resulted in high calorie diets. Taking into account wasted and discarded food, “the average

American is predicted to be consuming approximately 2,700 calories each day!” (Avena).

The standard diet associated with the American people has evolved over time. In 2010,

the average American consumed 2,481 calories, an increase of 23% since 1970 (DeSilver).

Caloric consumption has continued to increase even since 2010. Calories are not the only

increase in our diets since 1970, however. Recent years have seen an increase of cooking and

salad oils by 130%, a shortening increase of 136%, a 410% increase in margarine, and a 35

pound increase in the consumption of refined sugar (Snyder). Our diet has grown by nearly 300

calories, which is “theoretically enough to add an extra 31 pounds to each person every year”

(Woolston). That being said, it is no surprise that in the 1950s less than 10% of Americans were

overweight or obese (“How fast food changed our nation”) and now it is estimated that of all

Americans about 64.5% weigh more than suggested for their age and height (“The Sad

Consequences of the Standard American Diet”). As fast-food restaurants began to appear across

the country, our obesity rates jumped. More than a quarter of all Americans eat at fast-food

restaurants on any given day; that’s more than 50 million Americans (“How fast food changed

our nation”). It is no surprise that nearly “170,000 fast-food restaurants and 3 million soft-drink

vending machines spread across the country” (Woolston). However, fast food and sugar are not

the only large increases since 1970. The production of meat, worldwide, tripled to about 600
 Farley 3

billion pounds between 1971 and 2010 (Scheer). The present level of meat production could

logically double by 2050 (Neville et al.). Both the increase of meat production and fast food are

equally associated with weight gain, due to the high caloric density of animal products and the

use of unhealthy fats in fast foods.

Meat doesn’t only affect our weight. Livestock require more food, water, land, and

energy to raise and transport than plants do. For this reason, “meat has more of an impact on our

environment than any other food we eat” (Barclay). The production of animal feed consumes

about two-thirds of all agricultural land, while only 8% is devoted to grow food for direct human

consumption (Brooks). 35% of all grains worldwide are fed to livestock rather than humans

(Wang). Ecologist David Pimentel of Cornell University’s College of Agriculture and Life

Sciences states, “if all the grain currently fed to livestock in the United States were consumed

directly by people, the number of people who could be fed would be nearly 800 million.” He

adds that seven billion US livestock require five times the grain required for the US population.

The production of all this feed requires nearly “167 million pounds of pesticides and 17 billion

pounds of nitrogen fertilizer each year” (Scheer). This process uses an estimated one-third of the

world’s freshwater supply (Walsh). Not only are we using copious amounts of freshwater in

order to feed our meat addiction, but we are also destroying forests and grasslands. Soil erosion

can result, while pollution and fertilizer runoff contributes to “dead zones in coastal areas and

smother coral reefs” (Brooks). Henning Steinfeld of the United Nations Food and Agriculture

Organization brings yet another problem to light stating that the beef, pork, and poultry

industries “emit large amounts of carbon dioxide, methane and other greenhouse gases” (Neville

et al.). According to the Livestock, Environment and Development Initiative (LEAD) “livestock
 Farley 4

production accounts for 18 percent of global greenhouse gas emissions” (Brooks). In addition to

greenhouse gases, the meat industry’s “total phosphorus excretions are estimated to be seven to

nine times greater than that of humans” (Neville et al.). Due to these high levels of harmful

gases, “American levels of meat consumption can’t be sustainably adopted by the rest of the

world” (Walsh).

Not only is the meat industry affecting the environment, but also human health. The

overconsumption of meat, milk, and eggs in particular have “been linked to heart disease and

other chronic conditions” (Neville et al.). When a link between diet and cancer was first

suspected, researchers discovered that people were much less likely to develop cancer when

avoiding meat (“Meat Consumption and Cancer Risk”). The New York Times reported on a

study in 1907 that “suggested increased consumption of animal foods was a key factor in 4,600

studied cancer cases” (“Animal Products”). More recent Harvard studies have shown that eating

meat daily could increase the risk for colon cancer by approximately three times that of people

who rarely eat meat. In addition, the American Institute for Cancer Research determined a

possible increased cancer risk in 2007 linked to red meat. This includes a risk for specifically the

following cancers: esophageal, lung, pancreas, stomach, colleretum, endometrium, and prostate

(“Meat Consumption and Cancer Risk”). The Cornell-Oxford-China study conducted in the

1970s and 1980s “showed that even small amounts of animal-based food were associated with a

measurable increase in risk of some chronic diseases” such as heart disease and cancer (“Animal

Products”). 64 million Americans have one or more types of cardiovascular disease (Cordain et

al.). Not only cancer and heart disease can result from animal consumption. Our bodies do not

have the proper enzymes to break down casein, a protein in milk, and therefore many Americans
 Farley 5

are lactose intolerant (Snyder). Not only can we not break down some animal products, but they

can also affect how we absorb necessary nutrients. Tryptophan, a neurotransmitter, is found in

legumes and meats. However, unlike in legumes, other amino acids in meats can block the

absorption of tryptophan by the brain (Norris and Messina, 23). Tryptophan is involved in

emotional development, motor skills, cognitive and autonomic/reflexive behaviors, and appetite

(Frazer). Similarly, vitamin B12 is bound to a protein in meat that increases difficulty absorbing

the vitamin especially in elderly people (Norris and Messina, 28). Elderly people and children in

particular are also more susceptible to pathogens and other harmful substances transmitted by

livestock, however, all meat-eaters are at risk (Neville et al.).

Veganism may be a solution to both our health and environmental troubles. A study in

the science journal, ​Nature​, found that “by 2050, a projected 80% increase in global greenhouse

gas emissions from food production can be avoided, if the global diet is an equal-parts mixture of

the Mediterranean, pescetarian, and vegetarian diets” (Wang). That being said, it is believed that

a vegan diet would reduce emissions the most by cutting out meat, egg, and dairy. Instead of the

typical food groups, vegans would only consume foods from the following: whole grains and

starchy vegetables, legumes and soy foods, nuts and seeds, vegetables, fruits, and fats (Norris

and Messina, 84). Choosing a plant-based diet can help promote environmental sustainability and

a health conscious lifestyle (Wang). Risk for the two leading causes of death in America, heart

disease and cancer, can be reduced with a vegan lifestyle. Poor diet and being overweight are the

most common risk factors of heart disease, but by avoiding calorie dense animal products and

instead focusing on whole foods, fruits, and vegetables, these risks can be avoided. According to
 Farley 6

a study by the CDC (Centers for Disease Control and Prevention), poor diet is also considered a

modifiable risk factor for cancer (US Department of Health & Human Services).

Knowing the importance of a healthy diet, I decided to experiment with veganism myself.

I sought some advice from other people who have or still are following a vegan diet. My

mother’s coworker, Marissa, was more than happy to help stating, “​I encourage you to read,

watch the documentaries, and explore cooking with various cookbooks and food blogs. As you

cook more, your kitchen pantry will evolve to include new staple ingredients. In the beginning

all of the new staples can seem overwhelming. But it gets easier with time.”​ ​Over the course of

the next six weeks, my mother and I recorded our weight, blood pressure, pulse, respiratory rate,

and BMI every Sunday. In addition, we kept a daily log of everything we ate. The goal was to

observe any noticable difference in our health and/or feelings. While I didn’t see any health

difference within myself, my mother lost weight and upon having her high cholesterol level

checked again, she discovered it had gone down. Personally, I felt lighter with more energy when

eating mostly fruits and vegetables. I think veganism is a healthy option for the human race and

the planet; try it out and see what diet works best for you.
 Farley 7

Works Cited

Norris, Jack, and Virginia Messina. ​Vegan for Life: Everything You Need to Know to Be

Healthy and Fit on a Plant-Based Diet​. Da Capo Lifelong Books, 2011.

Snyder, Kimberly. “A SAD History of the Standard American Diet and Where We Went

Wrong « Kimberly Snyder.” ​Kimberly Snyder​, Beauty Detox, 19 June 2015,

kimberlysnyder.com/blog/2014/04/07/sad-history-standard-american-diet-went-wrong/.

“Animal Products.” ​NutritionFacts.org​, nutritionfacts.org/topics/animal-products/.

Avena, Nicole. “The American Diet.” ​Psychology Today​, Sussex Publishers, 19 Aug. 2013,

www.psychologytoday.com/blog/food-junkie/201308/the-american-diet.

Barclay, Eliza. “A Nation Of Meat Eaters: See How It All Adds Up.” ​NPR​, NPR, 27 June

2012,

www.npr.org/sections/thesalt/2012/06/27/155527365/visualizing-a-nation-of-meat-eaters.

Brooks, Cassandra. “Meat's Environmental Impact.” ​Stanford Woods Institute for the

Environment​, Stanford Woods Institute for the Environment, 25 July 2011,

woods.stanford.edu/news-events/news/meats-environmental-impact.

Campbell, Thomas M., and T Colin Campbell. ​The China Study​. Blackstone Audio, 2016.

Cordain, Loren, et al. “Origins and Evolution of the Western Diet: Health Implications for the

21st Century | The American Journal of Clinical Nutrition | Oxford Academic.” ​The
 Farley 8

American Journal of Clinical Nutrition​, Oxford University Press, 1 Feb. 2005,

academic.oup.com/ajcn/article/81/2/341/4607411.

DeSilver, Drew. “What's on Your Table? How America's Diet Has Changed over the

Decades.” ​Pew Research Center​, Pew Research Center, 13 Dec. 2016,

www.pewresearch.org/fact-tank/2016/12/13/whats-on-your-table-how-americas-diet-has-c

hanged-over-the-decades/.

Frazer, Alan. “Serotonin Involvement in Physiological Function and Behavior.” ​Basic

Neurochemistry: Molecular, Cellular and Medical Aspects. 6th Edition.​, U.S. National

Library of Medicine, 1 Jan. 1999, www.ncbi.nlm.nih.gov/books/NBK27940/.

“How Fast Food Has Changed Our Nation.” ​One Green Planet​, 7 May 2014,

www.onegreenplanet.org/vegan-health/how-fast-food-has-changed-our-nation/.

Patrick, Marissa. “Interview With Marissa.” 9 Nov. 2017.

“Meat Consumption and Cancer Risk.” ​The Physicians Committee for Responsible Medicine​,

2 Nov. 2015,

www.pcrm.org/health/cancer-resources/diet-cancer/facts/meat-consumption-and-cancer-ris

k.

Neville, Laurie E., et al. “New Report Reveals the Environmental and Social Impact of the

'Livestock Revolution'.” ​Stanford University​, Stanford University, 16 Mar. 2010,

news.stanford.edu/news/2010/march/livestock-revolution-environment-031610.html.
 Farley 9

Purdy, Chase. “The Average American Will Eat the Equivalent of 800 Hamburgers in 2018.”

Quartz​, Quartz, 4 Jan. 2018,

qz.com/1171669/the-average-american-will-eat-the-equivalent-of-800-hamburgers-in-201

8/.

Scheer, Roddy, and Doug Moss. “How Does Meat in the Diet Take an Environmental Toll?”

Scientific American​, Scientific American, A Division of Nature America, Inc., 2018,

www.scientificamerican.com/article/meat-and-environment/.

“Standard American Diet.” ​NutritionFacts.org​,

nutritionfacts.org/topics/standard-american-diet/.

“The Sad Consequences of the Standard American Diet.” ​Atkins​, Atkins Nutritionals, Inc,

2017,

www.atkins.com/how-it-works/library/articles/the-sad-consequences-of-the-standard-amer

ican-diet.

“The Standard American Diet Is Even Sadder Than We Thought.” ​Forks Over Knives​, Forks

Over Knives, 19 Jan. 2018,

www.forksoverknives.com/standard-american-diet-sadder-than-we-thought/#gs.EG3CX1

A.

USDA. “Per Capita Consumption of Poultry and Livestock, 1965 to Estimated 2018, in

Pounds.” ​The National Chicken Council​, National Chicken Council, 29 Aug. 2017,
 Farley 10

www.nationalchickencouncil.org/about-the-industry/statistics/per-capita-consumption-of-p

oultry-and-livestock-1965-to-estimated-2012-in-pounds/.

US Department of Health & Human Services. “Up to 40 Percent of Annual Deaths from Each

of the Five Leading US Causes Are Preventable.” ​Centers for Disease Control and

Prevention​, Centers for Disease Control and Prevention, 1 May 2014,

www.cdc.gov/media/releases/2014/p0501-preventable-deaths.html.

Walsh, Bryan. “The Triple Whopper Environmental Impact of Global Meat Production.”

Time​, Time Inc, 16 Dec. 2013,

science.time.com/2013/12/16/the-triple-whopper-environmental-impact-of-global-meat-pr

oduction/.

Wang, George C. “Go Vegan, Save the Planet.” ​CNN​, Cable News Network, 9 Apr. 2017,

www.cnn.com/2017/04/08/opinions/go-vegan-save-the-planet-wang/index.html.

Woolston, Chris. “What's Wrong With the American Diet?” ​HealthDay​, LimeHealth, 20 Jan.

2018,

consumer.healthday.com/encyclopedia/weight-control-39/obesity-health-news-505/what-s

-wrong-with-the-american-diet-644659.html.