Do you eat a healthy diet? If you’re like most people, you probably said “yes.” About 75% of Americans claim to eat healthy diets. But most of us do not.

As of 2015, 76 percent of Americans weren’t eating enough fruit and 87 percent weren’t eating enough vegetables. Our serving sizes continue to increase. The current obesity rate exceeds 35 percent in nine states. It is 30 percent in 31 states and 25 percent in 48 states. A new “report card” on dietary trends is out. It shows that Americans eat too many low-quality carbohydrates. They also consume more than the recommended daily amount of saturated fat. This is according to a study published in JAMA.

Researchers from Tufts University and Harvard University collected dietary data from 43,996 American adults. This was done via the National Health and Nutrition Examination Survey (NHANES). Participants represented the diverse American population. They completed at least one 24-hour dietary recall as part of NHANES between 1999 and 2016. Data was assessed using USDA’s Food and Nutrition Database for Dietary Studies. This was to estimate nutrient intake. The Healthy Eating Index was used to measure the overall quality of diet. It also assessed adherence to the 2015-2020 Dietary Guidelines for Americans. 

According to the guidelines, carbohydrates should make up between 45 and 65 percent of your diet. The balance should consist of high-quality carbohydrates from fruit, vegetables, and whole grains. Researchers analyzed 18-years of data. They found the typical American diet comprises only nine percent high-quality carbohydrates. It also includes 42 percent from low-quality carbohydrates like refined carbs, added sugars, and starchy vegetables. Researchers noticed a two percent drop in overall carbohydrate intake over time. There was also a three percent drop in refined carbohydrates. Nonetheless, Americans are still eating too many refined carbohydrates. These raise the risk for obesity, type 2 diabetes, and cardiovascular disease.

The other red flag was the one percent increase in fat intake. Only half percent was saturated fat. But, the increase means most diets constitute 12 percent fat. This is as opposed to the recommended 10 percent. 

Studies show that Americans are getting most of their protein from red and processed meats. Far less heart-healthy proteins like fish rich in omega-3 fatty acids, nuts, seeds and legumes are being consumed.  

Americans in higher income brackets made more positive changes than Americans earning lower incomes. Researchers didn’t find improvements among Americans older than 50. Participants with less than a high school education also showed no improvement. Additionally, the same was true for those living below the poverty level. 

Sound nutrition remains a public health issue. Review you diet with your doctor and ask for guidance. Mindful shopping leads to mindful eating so beware of what if really good for you. You can do it!