What are the four things that Americans eat too much of?

October 23, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), over 50% of the average American's total calories come from ultra-processed foods. This reflects a larger dietary pattern that includes an overconsumption of four specific components that Americans eat too much of: added sugars, sodium, saturated fat, and ultra-processed foods themselves. Addressing these dietary habits is crucial for improving public health outcomes.

Quick Summary

The typical American diet is characterized by an excessive intake of added sugars, saturated fats, sodium, and ultra-processed foods. These overconsumption patterns are major drivers of chronic health conditions like obesity, cardiovascular disease, and type 2 diabetes. Understanding these components is the first step toward healthier eating habits and better long-term wellness.

Key Points

Excess Added Sugars: Many Americans consume more than 10% of their daily calories from added sugars found in drinks, baked goods, and processed foods.
High Sodium Intake: The average American daily sodium consumption is well above recommended levels, largely due to packaged and restaurant foods.
Excess Saturated Fat: Overconsumption of saturated fat, from sources like red meat and full-fat dairy, contributes to high LDL cholesterol and heart disease risk.
Prevalence of Ultra-Processed Foods: A majority of calories for both American adults and children come from ultra-processed foods, which are high in unhealthy ingredients and low in nutrients.
Associated Health Risks: This pattern of overconsumption is a major driver of chronic health problems, including obesity, type 2 diabetes, and cardiovascular disease.
Solutions for Healthier Eating: Practical steps include reading food labels, cooking more at home with whole ingredients, and choosing water over sugary drinks.

The Problem with the Standard American Diet

The standard American diet (SAD) has long been a subject of concern for public health experts due to its high levels of unhealthy components. Convenience, affordability, and the hyper-palatable nature of many industrial food products have shifted dietary patterns away from whole foods towards items high in calories, salt, and fat. This shift leads to higher rates of obesity, heart disease, and diabetes. The four most prominent components that Americans eat too much of are added sugars, sodium, saturated fat, and ultra-processed foods.

1. Added Sugars: A Widespread Sweetener Problem

Added sugars are any sugars or syrups added to foods during processing or preparation. The USDA's Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10% of total daily calories, but many Americans exceed this.

Common sources of added sugars:

Sugar-sweetened beverages: Sodas, fruit drinks, and energy drinks.
Snacks and sweets: Baked goods, cookies, ice cream, and candy.
Unexpected items: Condiments, sauces, and breakfast cereals.

Excess sugar consumption can lead to weight gain, inflammation, and increased risk for type 2 diabetes and cardiovascular disease.

2. Sodium: The Silent Contributor to High Blood Pressure

Americans consume far too much sodium, with the average person consuming over 3,300 milligrams daily—well above the American Heart Association's recommended limit of 2,300 mg. Over 70% of this sodium comes from packaged, prepared, and restaurant foods.

Impacts of high sodium intake:

High blood pressure: Excess sodium causes the body to retain water, raising blood pressure.
Heart disease and stroke: Hypertension is a major risk factor for cardiovascular disease.

Reducing sodium intake is challenging because it's so prevalent in the modern food supply, including in canned soups, cured meats, and fast-food items.

3. Saturated Fat: An Inflammatory Overload

Saturated fats, found predominantly in animal-based products, are consumed in excess by many Americans. The Dietary Guidelines recommend keeping saturated fat intake to less than 10% of daily calories.

Common sources of saturated fat:

Red and processed meats: Bacon, hot dogs, and fatty cuts of red meat.
Full-fat dairy: Cheese, butter, and whole milk.
Baked goods and fast food: Many commercial baked goods and fried fast-food items.

Excess saturated fat intake can increase levels of LDL ('bad') cholesterol, leading to plaque buildup in arteries and increased risk of cardiovascular disease.

4. Ultra-Processed Foods: The Cumulative Problem

Ultra-processed foods are industrial formulations made from cheap ingredients and additives. They are designed to be convenient, profitable, and intensely palatable, and include items like sodas, packaged snacks, and frozen meals.

Why ultra-processed foods are a problem:

Nutrient-poor: Typically low in fiber, vitamins, and minerals.
High in all three: Often contain high levels of added sugar, sodium, and saturated fats.
Addictive nature: Can activate the brain's reward centers, encouraging overconsumption.

A Comparison of Common Over-consumed Food Types


Feature	Ultra-Processed Foods (e.g., Frozen Pizza)	Whole Foods (e.g., Homemade Pizza)
Key Nutrients	Low in fiber, vitamins, minerals	High in fiber, vitamins, and minerals
Added Sugars	Often very high	Minimal to none
Sodium Content	Very high for shelf stability	Controlled, typically low
Saturated Fat	High, from processed cheeses and meats	Low, using lean meats and fresh ingredients
Palatability	Engineered to be hyper-palatable	Naturally flavorful
Preparation	Ready-to-eat or heat	Requires active preparation
Health Impact	Linked to obesity and chronic disease	Supports overall health and wellness

Strategies for a Healthier Diet

Making positive changes doesn't require a complete dietary overhaul. Small changes can lead to significant improvements.

Read labels: Check nutrition labels for added sugar, sodium, and saturated fat content.
Cook more often: Preparing meals at home provides control over ingredients.
Prioritize whole foods: Focus on fruits, vegetables, whole grains, and lean proteins.
Replace sugary drinks: Choose water, seltzer, or unsweetened tea over soda and fruit punch.
Reduce restaurant frequency: A majority of sodium comes from restaurant and packaged foods.

Conclusion

The American diet's overemphasis on ultra-processed foods, added sugars, excess sodium, and saturated fat contributes to public health issues. By understanding what are the four things that Americans eat too much of, individuals can make more informed choices. Shifting towards whole, nutrient-dense foods is key to improving health and reducing the risk of chronic diseases associated with the modern diet. This empowers individuals to take control of their nutritional well-being for a healthier future.

Center for Science in the Public Interest: The Typical American Diet is too High in Saturated Fat, Sodium, and Added Sugars

Frequently Asked Questions

The four main things Americans eat too much of are added sugars, sodium, saturated fat, and ultra-processed foods, which are often high in these three components.

Excess saturated fat can raise low-density lipoprotein (LDL) cholesterol levels in the blood, which contributes to the buildup of plaque in arteries and increases the risk of heart disease.

To reduce sodium, focus on eating less packaged and restaurant food, cook more meals at home, and use herbs and spices for flavor instead of salt. Most sodium in the American diet comes from processed foods.

Yes, ultra-processed foods are generally considered unhealthy because they are often energy-dense, high in salt, sugar, and fat, and low in essential nutrients like fiber, vitamins, and minerals.

Common sources include sugar-sweetened beverages (soda, fruit juices), desserts, candy, and hidden sugars in packaged items like cereals, sauces, and flavored yogurts.

The Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of your daily calories. For a 2,000-calorie diet, this means no more than 22 grams of saturated fat.

The biggest challenge is often the convenience, low cost, and hyper-palatable taste of ultra-processed foods. These factors can make it difficult for individuals to choose healthier, less processed options consistently.