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The State of Health in the U.S
The U.S has one of the highest diabetes rates and it's steadily growing
The U.S has a rapidlyy growing mental health issue
The U.S has the highest obesity rate among all OECD countries, with 40.0%
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how we got here
American diets versus the rest of the world
Diets in the United States look drastically different from those in much of the world, with a heavy reliance on highly processed foods. These foods aren’t just contributing to weight gain; they are stripped of essential nutrients your body needs to function properly. The result isn’t only obesity, but widespread nutrient deficiencies that impact energy, focus, and mental health.
The European Plate
The U.S. Plate
- Protien
- Carbohydrates
- Vegetables
- Vitamin A, B, C, D, E, K
- Iron
- Zinc
- Potassium
- Selenium
- Fiber
- Choline
- High Fructose Corn Syrup​
- Cane Sugar
- Artificial Dyes
- Preservatives
- Processed Additives
“Studies demonstrate UPFs comprise over 50% of American consumers’ overall caloric intake”
— Gabrielle DeVito, a registered dietitian nutritionist
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What are micronutrients and why do we need them?
“About 95% of your serotonin is produced in your gastrointestinal tract,” and “the production of neurotransmitters like serotonin is highly influenced by the billions of ‘good’ bacteria that make up your intestinal microbiome.” Nutrient-dense whole foods help nourish and strengthen these beneficial bacteria, supporting a healthier gut microbiome, more effective serotonin production, and ultimately better mental health.
-Eva Selhub, a physician affiliated with Harvard Health Publishing
What Are Micronutrients?
Micronutrients are vitamins and minerals your body needs to function, grow, and stay healthy. They don’t provide calories, but they support essential processes like brain function, immunity, and metabolism. They are often skipped over when evaluating how nutritious a food is.
Nutrients vs. Calories
Calories give you energy, but nutrients are what allow your body to actually use that energy, repair itself, and perform properly.
What Happens Without Them
A lack of micronutrients can lead to fatigue, brain fog, weakened immunity, and overall declines in physical and mental health.
What Happens When You Get Enough
When your body gets the nutrients it needs, energy improves, focus sharpens, and everyday tasks feel easier.
Why This Matters for Students
Better nutrition supports clearer thinking, stronger concentration, and improved academic performance.
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Why People Stay Stuck & How to Break the Cycle
Lack of awareness: Many people don’t realize how harmful their diet is, underestimating the long-term impact of what they eat.
Fix: Start by learning the basics of nutrition and paying attention to how different foods make you feel.
Addiction: Highly processed foods are engineered to trigger dopamine, creating cravings that make them difficult to stop eating.
Fix: Gradually reduce these foods and replace them with whole options to retrain your cravings over time.
Taste conditioning: Constant exposure to hyper-palatable foods makes whole, nutrient-dense foods taste bland by comparison.
Fix: Give your taste buds time to adjust by consistently eating whole foods, and their natural flavors will become more appealing.
Income: Unhealthy foods are often cheaper and more accessible, making them the default choice for many people.
Fix: Focus on affordable staples like rice, beans, eggs, and frozen produce to eat healthier on a budget.
Convenience: Fast, ready-to-eat options are everywhere, making unhealthy choices the easiest and most immediate option.
Fix: Plan ahead with simple meals and snacks so healthier choices become just as convenient.
The system is designed to make you fail, but you’re not stuck in it. Once you understand how it works, you can start making small, intentional choices that put you back in control of your health.
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The Root Cause: A Trillion Dollar Industry
“An estimated 10,000 food additives are approved for use in the U.S., as opposed to only 411 in the European Union.”
- Harvard Law School
“The purpose of ultra-processing food is profit – the business model relies on using cheap commodity ingredients and processing technologies to minimise cost, and emphatic branding, intensive marketing and product designs to drive sales and normalise consumption.”
- Scott Slater, a public health researcher affiliated with Deakin University
“Evidence from studies spanning multiple countries shows how this industry uses a number of corporate political strategies – often described as a playbook similar to the tobacco industry – to block, weaken, or delay government regulation, influence civil society, and shape scientific research in its favour.”
- Scott Slater, a public health researcher affiliated with Deakin University
The system prioritizes profit over health, shaping what’s produced, sold, and promoted.
Foods are engineered to be addictive, cheap, and widely consumed, maximizing repeat purchases.
Companies influence marketing, policy, and even scientific research, shaping what people see and believe about food.
Result: ultra-processed foods now make up over 50% of U.S. caloric intake.
You’re often eating a product, not real food, designed more for shelf life and profit than nutrition.
Some ingredients used in the U.S. are restricted or banned in other countries, highlighting differences in standards.
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MY EXPERIENCE
What Made Me Start Asking Questions
I began to realize something was wrong when two experiences stood out to me. Seeing my grandpa develop diabetes made the consequences of poor health feel real and personal. Then, when I traveled to Rome, I noticed people looked noticeably healthier, more active, and genuinely happier. That contrast made me question why things felt so different—and what was driving it. I suspected it was poor nutrition. This prompted me to eat healthier.
The Benefits After improving my health
- Improved energy
- Improved mental clarity
- Better grades
- Saved money from eating out less
- Better sleep
- Improved motivation
- Increased mood
Reflection:
After just one month of focusing on proper nutrition, I experienced noticeable benefits. The results were surprising given how simple the changes were to make. Since then, I’ve continued to build on those habits and rarely crave processed foods because I understand the value of eating real, nutrient-dense meals. I want to show other college students that this is achievable and worth it.
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HOW TO EAT HEALTHY AT the dinning hall
What I Eat in a Day
What to Aim for
Prioritize whole foods, and try to get an adequate array of fats, protien, and carbs.
Common Traps to Avoid
Avoid heavily processed foods like chicken nuggets and French fries. The chicken nuggets have a lower protein density than regular chicken, and French fries have way fewer nutrients than regular potatoes.
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Rising Issues
WHAT THE FUTURE COULD LOOK LIKE
Long-term Effects
Obesity
Poor mental health
Chronic disease
A generation with shorter lifespans than their parents
Strain on healthcare
Lower productivity
Worse quality of life
The normalization of chronic reversible suffering.
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Understanding the system's tactics and reclaiming your knowledge of true biological needs.
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Sources
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