In a time of Economic hardship due to the pandemic and socio-political effects therein, difficulties purchasing healthy items at grocery stores is commonplace. Equivocal challenges apparently exist within the bounds of ordinary food purchasing, the data suggests. Despite an overwhelming majority of the population desiring to eat healthier, the macroeconomic realities are forcing many to cut back instead. We sought to determine the microeconomic causal relation between consumers’ incomes, choice of groceries and purchasing habits. We hope this survey study can serve in helping achieve more accessible prices, especially on healthy food.  

Summary   

The self-reported Data, roughly representative of the U.S. population, shows the vast majority of Americans (92.87%) think Groceries are too expensive and 50-66% of the population have to shop less, buy lower quality ingredients or buy less items in general, this includes foregoing Organic or Premium ingredients and even the very basics, such as Meat or Poultry.  

The devastating consequences of more than 9 in 10 people struggling with prices of food cannot be overstated. This, according to the data, has consequences on the health of around 50% of the population which has declined in the last year, and nearly 75% of the population wanting to eat healthier but not being able to because of finances.  

Collectively the Data shows us that we’re in an unsustainable economic situation with food value and specifically, the unattainability of good quality & healthy food, which a supermajority desire access to.  

Methodology  

Survey respondents were selected at random to broadly reflect the U.S. population.  

65% earned <$75K and 83% <$100K*  

50% or more of respondents were from the biggest locations/economies = California, Illinois, New York, Florida, Texas, Ohio, Pennsylvania, and Georgia  

Majority of respondents were either working or self-employed  

Around 50% had no children**  

Results  

• 92.87% said grocery prices are too high (food too expensive)  
• 65.93% take less trips to the store due to inflation – this includes 82% dining out less for the same reason (so it’s not a swap of spending, money itself is the problem)  
• 50-55% of people shop less, buy less stuff, and spend more time at home  
• 57% have to stop buying Organic or Premium ingredients  
• 74.60% would eat healthier if they could afford it  

• Around 50% of people feel unhealthier now than they did a year ago  
• 57.5% are buying less meat and poultry  
• 71% of people Meal Prep now more than a year ago (once a day or a week)  

*100% of all 1500 respondents answered all 14 questions. However, not all respondents submitted entries to multi-variant questions. (i.e. 31.33% (470) participants answered ‘buying lower quality foods’ to combat inflation, which of 7 variants is 9.91% of the total answers.)

Discussion  

The self-reported Data, roughly representative of the U.S. population, shows the vast majority of Americans (92.87%) think Groceries are too expensive and 50-66% of the population have to shop less, buy lower quality ingredients or buy less items in general, this includes forgoing Organic or Premium ingredients and even the very basics, such as Meat or Poultry.  

The devastating consequences of more than 9 in 10 people struggling with prices of food cannot be overstated. This, according to the data, has consequences on the health of around 50% of the population which has declined in the last year, and nearly 75% of the population wanting to eat healthier but not being able to because of finances.  

Collectively the Data shows us that we’re in an unsustainable economic situation with food value and specifically, the unattainability of good quality & healthy food, which a supermajority desire access to. Most Americans can’t afford good food, and their health, as well as their quality of life – are paying the price. Solutions around supporting healthier food options, and economic accessibility to, as well as focusing inflationary discussion on the necessities instead of the luxuries – would be a good start to improving the quality of life of the public.  

The Historic Impact of Food Inflation in The U.S.   

Historically, when access to quality nutrition suffers due to an economic downturn, it’s not uncommon to see a decline in physical and mental health, productivity, and fertility.  

During the Global Financial Crisis of 2008, the combination of high food prices with widespread financial distress made it difficult for families in the U.S. to afford quality ingredients. To cope with rising costs, households across the country reduced the quantity and quality of food consumed.   

As a result, there was a significant drop in self-rated health, a rise in morbidity, and an acceleration in already growing suicide rates.  

While history may not repeat itself, it often rhymes and we’re starting to see similar trends among consumers.  

The Current Economy Shows Similar Data  

Our study found Americans have started to cut back severely to manage food inflation:  

• 82% of consumers are dining out less  
• 65% are taking less trips to the grocery store  
• 57% are replacing organic or premium ingredients with lower quality food items  

These shifts in consumer behaviors could lead to devastating short and long-term impacts. In fact, our findings show that 50% of Americans reported a decline in their health in the past year.  

“Ultimately, food inflation will increase health disparities and food insecurity and could result in long-lasting detrimental effects on people’s overall health and well-being,” said PhD MPH Tayah Kline, Concordia University.

If this trend persists, the negative effects could reach far beyond public health.   

The Financial Burden of Poor Food Quality   

It’s well-known that a healthy population contributes to greater worker productivity and economic output; unfortunately, the opposite is also true. The fiscal drag created by an unhealthy workforce can create a compound effect that cripples an already sluggish post-pandemic economy.  

When it comes to productivity and national economic output, indirect costs related to preventable chronic diseases can surpass $1 trillion per year. Additionally, over 1 million deaths from cardiovascular diet-related diseases occur annually in the U.S (global deaths total up to almost 10 million).   

It’s important to note it’s not a lack of desire but ability that prevents consumers from making healthier choices. Our survey found 75% of participants expressed a desire to eat healthier but couldn’t due to finances. Similarly, another recent study by the Heritage Foundation Center found that the average American worker lost $4,200 in annual purchasing power as a result of consumer prices rising 12.7% since January 2021.   

Considering over 60% of American households live paycheck to paycheck, the reduction in buying power may have significant unforeseen repercussions. While it’s still uncertain whether inflation will continue to rise or stabilize, one thing is clear: a weaker wallet leads to a weaker population, which leads to a weaker economy, leads to a weaker wallet.  

Barriers To Organic Certification Are Keeping Farmers Out  

One of the biggest obstacles to healthy food distribution are the hoops farms must jump through to become certified organic. The certification process can be rigorous and costly, requiring the hiring of an inspector and incurring a host of sales, production, inspection, and annual fees. The documentation alone can cost thousands of dollars.   

Additionally, it takes farmers a full 36 months to make the transition and become officially certified. Imagine owning a business and letting it tank for three years in the hopes that it’ll not only survive but thrive. To make the shift even riskier, the Organic Trade Association (OTA) recently reported organic food sales have slowed. After organic food purchases soared to 13% in 2020, growth dragged to 2% the following year.   

For many, the barriers to entry and economic uncertainty that comes with them aren’t enough of an incentive to transition their farms. Perhaps, loosening the guidelines while keeping consumers safe or making certifications cheaper to obtain could help encourage production and reduce the cost of organic food in the U.S.   

Lopsided Food Prices Are Forcing Unhealthy Tradeoffs  

Despite the FDA’s blanket food standards, prices and practices can vary dramatically by state. Hawaii and Alaska, for example, have some of the highest cost of groceries, whereas Texas boasts some of the lowest. In 2018, the price of a dozen eggs in Hawaii was $4.49, in Illinois, Kansas, and Virginia, it was less than a dollar. Nevertheless, significant differences in food costs aren’t limited to the state level.   

According to a report published by Feeding America, seven counties including Pike, Alabama, Leon, Florida, and Lafayette, Mississippi fall into the top 10% for food insecurity and meal cost. In other words, the hundreds of thousands of residents living in these communities are struggling to feed themselves due to high meal costs.   

Considering this study was published in 2019, it’s not farfetched to assume conditions have gotten worse with recent food inflation, in fact our study is showing that the problem is much more widespread.   

While these communities may not have the highest expenses in the nation, the reality is their wages haven’t caught up to the rising costs of living. The counties affected by these conditions “can force families to choose between buying food and paying for housing,” a tradeoff no one should have to make. As food costs continue to rise, financial challenges could continue to affect states and counties disproportionally, widening the gap between resilient economies and those less so.   

U.S. vs Global Food Standards   

Considering the U.S., it’s important to examine how our food standards compare to the rest of the world. Despite the FDA’s intensive food standards, the U.S. doesn’t rank in the top ten according to the Global Food Security Index.   

The four measurements on the index include affordability, availability, quality and safety, and sustainability and adaptation. Curiously, seven out of the top ten countries reside in the European Union. Bearing in mind America is the current wealthiest country in the world, the disparity should be accounted for.   

While the U.S. ranks well for quality and safety, there are still several concerns regarding the management of mismanagement of food distribution. According to the FDA, there are 48 million cases of food-borne illness, more than 125,000 hospitalizations due to largely preventable food-borne illnesses every ear. This year, there have been more than 1,800 entries for food recalls so far.  

For comparison, EU countries only get 50,000 cases of food-borne illness annually while serving 100 million more residents than the U.S. The difference can be traced to a number of factors, mainly, the EU focuses more resources on food safety practices and enforces preventive policies instead of those accounting for probability.  

A Lack of Funding Is Leading to Spotty Regulation  

In America there are over 155,000 food facilities, more than 1 million food establishments, and over 2 million farms. Considering the broad scope of coverage, the FDA simply doesn’t have the resources to adequately monitor and inspect the entire food supply chain. This resource issue has led to overregulation in some areas and a lack thereof in others.   

For example, in the American food system use of the term “organic” requires a farm to go through an intensive, three-year process but products labeled “wellness” or “natural” have zero official regulation. This inconsistency in food descriptions and marketing is confusing buyers.  

A recent consumer report found 73% of shoppers seek out foods labeled “natural” even though the term isn’t clearly defined or regulated by the FDA. As a result consumers may be misled and run unnecessary risks in their effort to find affordably healthy food.   

Lagging Behind In Funding, Regulation, and Food Security  

Similarly, there are many potentially harmful additives allowed in American food production that haven’t been reassessed since they were first introduced or have slipped up the FDA’s nose. Since toxicology research is constantly progressing, legal ingredients could continue to put consumer health at risk as more evidence emerges condemning them.   

In the case of titanium dioxide, a food additive used in milk, candy, and sauces, EU regulators reassessed its use and made the decision to ban it after new research surfaced raising concerns of genotoxicity. In the U.S. however, the additive is still legal and widely used under the “Generally Recognized As Safe” (GRAS) program.   

Under the GRAS program, chemicals and additives can automatically receive FDA approval without going through the petition and review process as long as scientists have consensus that their use is generally recognized as safe. It has been estimated that thousands of additives have been approved under this policy without the FDA’s knowledge.  

While the original GRAS program intended to reevaluate substances in keeping up with new findings, the program ultimately became too resource intensive. In 1997, the FDA determined it could no longer dedicate adequate resources to the GRAS petition program and opted for a voluntary notification program instead.  

This policy created a loophole allowing companies and manufacturers to introduce chemicals and additives to food without independent evaluation. Since many of the studies around food research are industry-funded, this presents an obvious conflict of interest pinning public health against corporate profit. If the U.S. continues to lag behind other countries in funding, consistency of regulation, and food security, this could escalate the health crisis consumers are facing today.  

Short and Long-Term Solutions   

Closing Loopholes and Revising Policy   

The good news is the U.S. is already taking steps towards solutions such as reforming the GRAS system. The new revisions were introduced by the Ensuring Safe and Toxic-Free Foods Act of 2022 and will help close loopholes that endanger public health through our food system.   

Most importantly, it’ll require manufacturers to provide proper supporting evidence for designated substances, prohibit individuals with a conflict of interests from serving as experts to evaluate scientific data, and create an office to reassess the safety of existing food additives and GRAS substances every three years.   

This bill could be a major win in promoting policies that protect consumer health. However, this solution is long-term as the food act must still receive congressional approval before being signed into law.  

Alternative Food Options   

Despite inflation elevating nearly all food prices, in the short-term consumers can look for alternative ingredients or categories that haven’t been hit quite as hard. For example, while fresh and frozen chicken parts have risen 17.8%, fresh fish and seafood, and uncooked ground beef have both only gone up by 7.8%.  

Similarly, all fruits aren’t created equal when it comes to price increases. The cost of oranges and tangerines costs have shot up 14.4% since august 2021 but apples have only risen 3.8% in the same timeframe.    

Households and individuals can also look to plant-based alternatives to get their nutritional needs where necessary. In the past 12 months, one of the steepest price increases was seen in the cost of eggs, which has gone up almost 40%. Instead of sacrificing breakfast, consumers can look to plant-based alternatives that offer similar nutritional value at a lower cost.   

Consumer Price Index: See the full food list on pg. 9-11.   

Quality Over Quality  

In addition to buying alternatives, shoppers can focus their budgets on higher quality foods instead of total quantity. One of the most interesting findings from research on the dietary impact of the Great Recession of 2008 was that even though households reported a lower caloric intake, their diets actually improved.   

Researchers speculate this may have been a result of consumers not only cutting back on food in general but also reducing the amount of highly processed or fast casual foods common with dining out. Considering the ‘typical’ American diet is high in fats and carbs, it’s not hard to connect the dots between diet and disease.   

According to the CDC, more than 40% of Americans are classified as obese. And those who struggle with obesity have a much greater risk of diabetes, heart disease, and cancer. If our goal is to help support a healthier population and promote longevity while navigating economic uncertainty, cutting total calories while consuming organic and premium foods may hold the answer.  

E-Commerce As A Solution  

Although there are many variables influencing food inflation, one solution may be found in the rise of e-commerce food delivery services. While platforms like DoorDash and UberEats have capitalized on fast-food delivery, they tend to offer options that prioritize convenience over nutritional value. Since these services are sourcing orders from local restaurants the costs in addition to delivery and convenience fees often make them less affordable than groceries.   

In fact, our data shows 83% of participants are ordering less from these delivery apps as a result of increases in food prices. Still, the structure of these services may offer better alternatives to help make healthy food more accessible regardless of location and income level. Newly popularized meal delivery services in the Food & Beverage industry cut out the costs of employment and overhead locations that often get passed onto the consumer.   

At scale, these platforms can provide new avenues for accessing organic, high-quality ingredients at a more affordable cost to shoppers. Considering the financial strain many households are experiencing, these services may be able to fill in the gaps to provide consumers with the nutrition they need while avoiding breaking the bank.  

Organic Food Support and Subsidies   

Our research shows that due to considerable rises in food costs, 59% of Americans have had to stop buying organic or premium ingredients altogether. Although new technologies are improving the distribution of high-quality foods, prices are still being affected by a significant production bottleneck.   

Since 2008 the number of new farms making the switch to organic production has dropped by 71%. Today, organic food makes up 6% of total food sales but only 1% of farmland in the U.S. is in organic production.  

One potential solution can come in the form of subsidies or funding like the Organic Initiative Transition introduced earlier this year. The USDA announced it will invest up to $300 million to help farmers in the U.S. convert to organic produce. With more farms cultivating organic food, greater supply could help reduce costs for consumers.   

Final Thoughts   

The majority of Americans are struggling to afford food and it’s clear that the challenges presented by food inflation are both personal and pervasive. While shifting buying habits towards better food alternatives and using e-commerce technologies can help reduce costs in the short term, support for long-term solutions like the Organic Initiative Transition and Ensuring Safe and Toxic-Free Food Act are necessary.   

If left unchecked, food inflation could continue to cause significant repercussions including greater risks of food insecurity, forcing unhealthy tradeoffs among nearly every socio-economic in the U.S., and triggering a lasting negative impact on public health and well-being. Our hope is this data inspires positive action to prevent further physical and economic loss and make healthy food more accessible to the population at large.  

Deep Dive Into The Data

1. What is your household’s average monthly grocery bill?   

Less than $299 – 23.20%  

$300-599 – 48.67%  

$600-999 – 18.40%  

$1,000 – 1,499 – 6.00%  

$1,500+ – 3.73%  

Over 70% of Americans spend less than $600 monthly on groceries. Considering the median average household income in the U.S. is $70,784, consumers are spending around 10% of their earnings on food shopping. It is safe to assume, based upon the baseline data (income), that an increase in prices will create a decrease in quality based on a lack of resources to ‘buy organic’.   

As gas, energy and basic utilities and necessities are also on the rise, people are perhaps forgoing groceries to not forgo heating, driving to work, or rent as we’ve seen in some counties across the country. We also know from the remainder of the data that many American households are forgoing luxuries, so we can determine the primary reason they aren’t purchasing Healthy Food is not due to mismanagement of money – but due to the cost.   

2. With recent increases in grocery costs, do you think food is too expensive in the U.S.?  

Yes – 92.87%  

No – 7.13%   

With the average increase in the cost of food year-over-year rising 11.4%, almost 300 million are Americans are struggling with food prices. To cope with the higher expense many consumers are being forced to settle for lower quality foods. According to our data, this shift in behavior and diet is already impacting consumers in various ways including a decline in self-reported health.   

For comparison, in 2008’s financial crash, food inflation rose only 5.5% and food insecurity increased 3.2% respectively. As a result, American households cut their spending on groceries by an average 1.6%. However, with recent price increases we’re seeing the steepest rises in food cost in more than 40 years.  

Historically financial crisis and food insecurity impacts low-income communities disproportionately, nevertheless, with our findings reporting more than 90% of Americans are strained by the cost of groceries, it’s safe to assume price fluctuations are impacting American households at nearly every socio-economic level.   

3. How often do you shop for groceries?   

Once a week – 45.87%  

Twice a week – 31.13%  

Once a month – 10.27%   

Twice a month – 12.73%   

Almost half of Americans shop for groceries just once a week. Considering the vast majority are struggling with the price of food it’s clear that households are feeling the financial stress of rising prices multiple times a month. Taking into account 61% of households in the U.S. live paycheck to paycheck, even small price breaks or fluctuations can have a significant impact on quality life and the ability to afford healthy food.  

In order to cope with rising food costs, our data also shows consumers are shopping less in general. As discussed earlier, many communities across the U.S. are being forced to make tradeoffs between healthy food options, food quantity, and living expenses.    

4. Have you been taking less trips to the grocery store due to inflation/high prices?  

Yes – 65.93%  

No – 30.07%  

In addition to reducing the quality of food purchase, almost 2 out of 3 consumers are also reducing the quantity by taking less trips to the grocery store. Out of necessity, it seems shoppers can’t afford to buy with regularity the way they used to. However, this change in buying habits might end up costing them more.   

During the Great Recession of 2008, buyers were able to reduce the prices they paid by roughly 9% when they doubled their trips to the store, shopped for generic goods, and focused on money-saving strategies like couponing.   

Regardless of cost-savings, a reduction in both food quantity and quality has traditionally led to a drop in self-reported health. What we’re seeing in our data is Americans are already beginning to experience a decline in health as a result of changing their diets.  

5. Have you been dining out less as a result of rising food costs? 

Yes – 82.80%  

No – 17.20%  

8 out of 10 Americans have dramatically reduced the amount they dine out. In the face of rising food costs, consumers may categorize dining out as a gratuitous luxury, opting for the more affordable option of preparing meals at home.   

In combination with shoppers ordering less from meal delivery apps like DoorDash, this shift in behavior could negatively impact the restaurant industry at large. From 2006-2009 households reduced their spend on dining out by 12.9%. Although fast-food chains showed resilience due to “dollar-priced” menus, casual dining suffered the most.   

Considering more than 11 million people are employed by the restaurant industry, labor shortages, wage increases, and a decline in demand could put small businesses and workers at risk.   

 6. What measures are you taking to combat inflation? (select all that apply)  

Dining Out Less

Respondents – 66.40%

Answers – 21.00%

Fewer Trips to the Grocery Store

Respondents – 49.53%

Answers – 15.67%

Buying Less Stuff at the Store

Respondents – 56.93%

Answers – 18.01%

Spending More Time at Home

Respondents – 54.67%

Answers – 17.29%

Buying Products in Bulks

Respondents – 39.67%

Answers – 12.55%

Shopping Used

Respondents – 17.60%

Answers – 12.55%

Buying Lower Quality Foods

Respondents – 31.33%

Answers – 9.91%

In addition to taking less trips to the grocery store and dining out less, consumers in the U.S. are choosing to buy in bulk and spend more time at home. Bearing in mind the cost of oil rose 25.6% in the past 12 months ended August, it would seem consumers are sacrificing the cost of going out in order to save by staying home. This behavioral change is also supported by American households reducing their spend on other luxuries but not on streaming services like Netflix.   

Additionally, more than half of respondents are buying less altogether in order to save. Since nearly 70% of our GDP in the U.S. is based on consumption, a major slowdown in spending, at scale could induce a recession similar to that of the Global Financial Crisis of 2008.   

7. What’s Your Preferred Diet Type?

A1 – Keto (Low Carb)

12.33%

A2 – Paleo (No Artificial Foods)

5.07%

A3 – Mediterranean Diet (Meat, Fish, Veggies)

19.27%

A4 – Vegan (Plant-Based)

4.80%

A5 – ‘Typical’ American (High Carb, High Fats)

39.33%

A6 – Other

19.20%

Over 40% of Americans still subscribe to a ‘typical’ high carb, high fat diet. This data may shed some light on why most consumers haven’t lessened the amount of cooking oils and breads/cereals they’re buying, instead choosing to reduce their meat and poultry intake, foods commonly higher in protein. Unfortunately, the traditional American diet has been associated with high rates of obesity, diabetes, cardiovascular disease, and types of cancer.   

The silver lining of research found that almost 20% of Americans subscribe to the Mediterranean Diet. This particular way of eating is known for supporting longevity and cardiovascular health. While it’s encouraging to see a large subset following one of the healthiest diets, Americans may find it hard to sustain this lifestyle and afford the nutrition they need as higher quality ingredients stretch beyond their reach.  

Our data is also consistent with the growth of Veganism and plant-based dieters across the U.S. Compared to 2020, self-reported Vegans have grown from 3% to roughly 5% of the total population. Vegans may also have an advantage when it comes to affordability due to the naturally higher prices of meat and poultry.   

8. Do You Find Yourself Replacing Organic or Premium Ingredients (Such as Grass-Fed Steak, Cage-Free, Eggs, etc.) for Lower Quality Foods Because They’re More Affordable?

Yes – 57%

No – 43%

More than half of consumers in the U.S. are being forced to buy lower quality ingredients because they can’t afford better alternatives. A lack of access to high quality food combined with economic stress has historically caused a decline on the physical and mental health of the U.S. population as a whole.   

Organically-grown ingredients tend to contain more nutrients and Omega-3 fatty acids than non-organic produce. Naturally, foods free from pesticides, antibiotics, and genetic modification promote overall health and help consumers avoid preventable diseases related to nutrition. Considering up to 55% of preventable deaths in the U.S. are related to diet, according to the CDC, access to high quality ingredients is vital.   

However, if almost 60% of American households can’t afford foods that don’t contain potentially harmful substances, they may be putting themselves at unnecessary risk of diseases including heart disease and several types of cancers. As long as high quality nutrition continues to be unattainable for most Americans, there’s no question individual quality of life and public health will suffer.   

9. Would You Subscribe To a Healthier Diet (Ingredients, etc.) If You Could Afford It?

Yes – 74.60%

No – 25.40%

Almost 75% of Americans would eat healthier if they could. Considering more than half of consumers can’t afford to buy organic or premium quality ingredients, it’s doesn’t appear to be a matter of desire or knowledge but affordability that’s preventing Americans from eating a healthier diet.   

Taking into account over $730 million is spent treating preventable illness in the U.S., the potential fiscal and physical loss due to unhealthy eating habits are staggeringly high. While almost 40% of Americans subscribe to a high carb, high fat diet, they’re still in the minority when combining other diet lifestyles that target weight-loss, longevity, and sustainability.   

It stands to reason that most households in the U.S. prefer healthier and higher quality ingredients but simply don’t have the means to consistently purchase them. As explained earlier, even in communities that don’t demand a relatively high cost of living, the disparity between wages and food costs make healthier choices unobtainable.   

10. Since Changing The Way You Eat With Prices Going Up, Do You Feel:

During the last Great Recession, financial distress affected public health in various ways. On one hand we saw a predictable decline in self-reported health, along with an uptick in morbidity and psychological stress. The economic crisis also affected low-income individuals disproportionately.   

On the other hand, along with fruits and vegetables, Americans also reduced the quantity of sugary products, soft drinks, and other fast-food products that can contribute to poor health. The result was a mixed bag of positive and negative effects on consumer health.   

However, recent food inflation seems to be exclusively impacting public health negatively. Our findings show that dietary changes due to shoppers having to opt for smaller quantities of food and lower quality ingredients have resulted in around 50% of consumers reporting they feel worse than they did a year ago. Also, instead of affecting low-income earners disproportionately, the current fluctuations in food prices aren’t only impacting most Americans but also a population of a slightly higher than average earners. *   

11. Have You Canceled Subscriptions (Netflix, Amazon, Spotify, etc.) To Pay For Groceries?

No – 61.20%

Yes – 38.80

Consumers in the U.S. have taken many measures to combat food inflation including dining out less, buying in bulk, and buying less altogether, however the majority aren’t giving up at-home streaming and entertainment services.   

During the pandemic, streaming services received a massive tailwind surpassing 1 billion subscriptions globally. Since our data shows households are spending more time at home, it seems consumers have become more comfortable with at-home entertainment and see it as viable solution to avoid spending on gas, transportation, and eating out.   

12. Which Foods Are You Buying Less of Due To Inflation? (select all that apply)

A1 – Meat/Poultry

Respondents – 57.53%

Answers – 21.05%

A2 – Fish

Respondents – 36.53%

Answers – 13.37%

A3 – Fruit

Respondents – 29.80%

Answers – 10.91%

A4 – Vegetables

Respondents – 25.40%

Answers – 9.29%

A5 – Cereals/Grains/Bread

Respondents – 24.40%

Answers – 8.93%

A6 – Snacks

Respondents – 58.00%

Answers – 21.22%

A7 – Milk/Dairy

Respondents – 24.33%

Answers – 8.90%

A8 – Cooking Oils

Respondents – 17.27%

Answers – 6.32%

The largest categories that buyers in the U.S. are cutting back on are snacks and meat. Consumers may see snacks as unnecessary treats or luxuries, choosing to spend more on dietary staples. Meat and poultry-related items tend to be the most expensive categories and coincidentally were hit the hardest by inflation.   

In the past 12 months the cost of ground beef rose 8.6%, chicken rose 16.6%, and eggs rose 39.8%. Curiously, cereals and bread also experienced steep price increases, however, this category hasn’t seen a strong pullback in consumer spending. This may be due to bread and grains having a much lower overall cost compared to meat. Considering Russia and Ukraine collectively make up almost 30% of the global wheat export market, it’s fair to say recent geopolitical conflicts have also impacted prices for consumers.   

13. Have You Been Ordering More or Less Delivery (DoorDash, UberEats, etc.) As a Result of Food Price Increases?

More – 17%

Less – 83%

While roughly 2/3 of Americans reported food delivery was their preferred way of eating dinner, our research found that more than 80% of consumers are ordering less from services like DoorDash and UberEats. This steep decline in purchases from restaurants is common during economic downturns.   

Even with rising gas prices and increases in transportation costs, many of the “convenience fees” associated with food delivery apps tend to get passed onto consumers. It could be that consumers view these services as nonessential compared to the lower cost of preparing meals at home. Since around 70% of food delivery orders are for fast-casual meals, this shift in behavior may also indicate that households are reducing the total food quantity consumed including ‘unhealthy’ options.   

14. How Often Do You Meal Prep vs One Year Ago?

More than 70% of Americans meal prep daily or weekly. The biggest motivators for meal prep are saving time and eating healthier. However, rising food costs forcing consumers to forego high-quality ingredients could make it difficult for the vast majority to follow a healthy diet.   

Daily – 29.73%

Weekly – 40.47%

Monthly – 8.67%

Never – 21.13%

*Important to note that these answers come from a slightly higher than average earner group (15% of individuals earn $75K or more, we have 35%) so these results would likely be worse in the aggregate of the wider population

**Relevant due to the costs still being high with buying for less people

The post Survey: Over 92% of Americans Can’t Afford Groceries and 50% Report a Decline in Health appeared first on Fresh n' Lean.

Have you ever opted to work through lunch on a busy workday in order to get more done? Most Millennials say they skip lunch to “get ahead“ at work, but is this a smart move? You always hear that breakfast is “the most important meal of the day,” but lunch is pretty important too – it fuels the second half of your day and has a huge effect on your physical and mental performance. 

Why is Lunch Such a Big Deal? 

Not eating a balanced lunch complete with healthy fats, proteins, vitamins, and more means less energy in the afternoon (and no, pecking at that bag of trail mix throughout the day doesn’t count as lunch!)  

Skipping lunch can leave you feeling sluggish, tired, slow, and generally just NOT in the mood to do anything productive. If you pass on your break to finish a big work assignment, you might be doing more harm than good!  

What Happens To Your Body When You Skip Lunch 

When you skip lunch, you get overly hungry and usually end up reaching for easy, quick, high-calorie foods that you’ll likely regret an hour later – AKA a major midday carbo load.  

If you’ve ever found yourself craving carbs during the day it’s probably because you’re not getting the nutrients you need. When you miss a meal or overcompensate with highly processed foods your body goes into “survival mode.” 

Basically, your decision-making abilities get overtaken by your body’s natural response to skipping lunch and you start making bad food choices. In fact, skipping lunch can also lower the quality of your diet which can lead to major health problems down the road.  

Your Health Suffers When You Don’t Eat 

Is it really that bad to skip a meal? Studies show that both your mental and physical health takes a hit when you don’t do lunch properly — that is, if you skipping it altogether, or eat too much or too little during the day! It’s all about finding the sweet spot to keep you performing at and feeling your best.

What Should You Be Eating for Lunch? 

When you think “lunch”, you probably imagine leftovers, sandwiches, or some takeout down the street from the office. The good news is you don’t need to follow a formula when it comes to your lunch. As long as you avoid carb-heavy foods like white bread and include a rotating variety of vegetables, fruit, protein, and whole grain you’ll be on the right track.  

When it comes to eating right you don’t need to try to squeeze in every tier on the food pyramid into one meal. Instead, your goal should be to balance out the meals you eat throughout the day with a healthy serving from each food group. 

You also don’t need to stuff yourself full of salads either! While leafy greens can help, losing weight, staying healthy, and meeting all your fitness goals isn’t contingent on a diet made up exclusively of kale. Making a few substitutions in your diet can make a big difference. For example, swapping out butter for olive oil when cooking, or eating fresh or frozen fruit instead of dried.  

Bottom line… 

Lunch should be your priority. If you want to get ahead at work, take your break. Studies show that workers who take a consistent lunch break report feeling more refreshed, productive, and happier. Plus, fueling the second half of your day is a big part of job performance and mental clarity. You’re not doing you or your boss any favors by being hungry! 

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Defined as more of a lifestyle change than a “diet,” this has become an increasingly popular way to see powerful results in a more sustainable way than traditional diets. By focusing more on what you should eat rather than what you can’t eat, the Mediterranean Diet creates long-lasting habits that keep you healthy and strong, so you can live a fuller, happier life.

Mediterranean Diet Table of Contents

The Origins of the Mediterranean Diet

What Are the Effects of Eating a Mediterranean Diet?

Mediterranean Diet Sample Meal Plan

The Benefits of the Mediterranean Diet

Food Swapping Tips

Challenges to Consider

Mediterranean Diet Recipes

The Bottom Line

The Origins of the Mediterranean Diet 

After World War II, countries around the Mediterranean Sea like Greece and Italy were forced to rely on simpler diets made up of foods commonly found in their local regions. Things like fish, olive oil, fresh vegetables, whole grains, and nuts were widely available and quickly became diet staples. Meanwhile, in Western cultures like the United States, a booming economy led to “richer” diets saturated with highly processed foods like fried foods and red meat.  

By the early 1950s, doctors noticed that cultures that embraced Mediterranean-based diets were living longer, healthier lives, while those living in western Europe and the United States were suffering from higher rates of heart attacks and strokes. The cause for this big difference? You guessed it – their diets!  

Since then, doctors have studied the effects of the Mediterranean Diet and they found that eating a robust diet full of whole grains, healthy fats, and less sugar and refined carbs can lead to fewer health problems.  

What Are the Effects of Eating a Mediterranean Diet?  

Some major studies investigating the effects of eating a primarily Mediterranean Diet have found that it has many different positive health benefits. Not only can it help you lose weight, but it can establish a foundation for better eating habits in the future! Some of the most important results from these pivotal studies found that following a Mediterranean Diet resulted in: 

• Decreased chance of developing heart disease 
• Lower cholesterol 
• Lower blood pressure  
• Preventing and treating Diabetes 
• Reduced possibility of developing Alzheimer’s 
• Improved brain function and memory 
• Reduced depression symptoms 
• Decreased chances of developing eye diseases like vision loss 
• Increased weight loss 

As the evidence from studies like the above continues to grow, so does interest in the Mediterranean Diet among people who want to live healthier, longer lives without oppressive “fad diets”.  So then, how can you reap the benefits of this wholesome diet? 

  
Mediterranean Diet Sample Meal Plan 

The traditional Mediterranean Diet is associated with high amounts of olive oil, fruit, nuts, vegetables, whole grains, fish, and other lean proteins and less processed foods. Just keeping these general guidelines in mind as you go about your day can be an excellent first step in improving your health – opting for fish instead of a burger, or brown rice instead of white can go a long way towards providing the benefits associated with this style of eating.   

List of Foods on The Mediterranean Diet

Whether you’re just venturing into the world of healthier eating or looking to fully dive in, the basics of Mediterranean Diet eating follow a few simple rules: Choose more nutrient-rich, whole foods, limit dairy and red meat and avoid refined sugars and processed foods whenever possible.  

Eat LOTS of these  

• Vegetables: 3 servings per day or more. Fresh, whole vegetables are best, but frozen is okay too! They keep much longer and can be easier to stock up on.  
• Fruits: 2 servings per day or more. Like vegetables, fresh and whole is best, but frozen works in a pinch! 
• Whole Grains: The sky’s the limit, so to speak. You should try to eat whole grains whenever your meal calls for rice, bread, or pasta. There is no set amount but in general the more the better (until you’re full, of course). 
• Legumes: 3 servings weekly or more.  This includes things like beans, chickpeas, lentils, peas, etc.  Legumes are an excellent source of protein, antioxidants, and low glycemic-index carbohydrates, which lower your blood sugar levels. Include them as often as possible!  
• Nuts/Seeds: 3 servings weekly or more.  Just like the legumes above, you do not need to limit your intake to just three handfuls per week.  These make great snacks, toppings, and meal additions. 

Eat SOME of these  

• Fish/Seafood: 3 servings per week or more.  Fatty fish like herring, mackerel, sardines, salmon, tuna, or trout are best. 
• Poultry: As needed.  You are welcome to include lean proteins like chicken and turkey in your diet, but it’s important to not have too much. Try to leave room in your diet for all of the more important foods listed above. 

Eat LESS OR NONE of these 

• Red Meat:  Less than 3 servings per month.  Cutting red meat out of your diet completely is best, but having it occasionally is okay. If given the choice, opt for leaner cuts and smaller portions.  
• Sweets / Desserts:  Limit these! Don’t worry, you can still treat yourself!  But they should be for special occasions, ideally no more than once per week. Cutting high-calorie desserts and refined sugars like baked goods are important steps for your health.  Try to replace these healthier, naturally sweet, whole foods like fruit wherever you can.  
• Processed/Fried/Fast Food: Zero is best! These are likely the most important thing to cut back on. The occasional “cheat meal” is okay, especially if it helps you to stick to your main health goals.  

Remember, you don’t need to adopt all these ingredients at once.  Try to add one or two Mediterranean ingredients to your shopping list or replace one red-meat meal with fish each week.  Small changes will add up over time.  And, since this is meant to be a lifelong change in how you eat, it’s perfectly fine to take it slow.    

The Benefits of the Mediterranean Diet

Your food can have as much impact as ordinary medicine to treat certain medical conditions or prevent them from developing! The Mediterranean Diet can reduce inflammation, keep blood sugar levels stable, and lower your risk for obesity just by making a few changes to your daily eating habits.  

Reduces Harmful Inflammation 

When you think of inflammation, you might associate it with red, painful, swollen injuries. And while sometimes inflammation can protect us from germs and can help injuries heal, too much inflammation can be a bad thing.  

Chronic inflammation is believed to be responsible for many things that can go wrong with our bodies.  Everything from heart disease and Alzheimer’s to depression and mental illness appear to be linked to chronically elevated levels of inflammation.  Basically, every food in the Mediterranean Diet helps fight inflammation! 

Foods high in natural antioxidants and polyphenols, are plant-based nutrients that work wonders in the body to help reduce inflammation. Some excellent food choices that help fight inflammation that you can easily add to your daily meals are: 

• Fruits like blackberries, cherries, strawberries, tomatoes, lemon, and oranges 
• Leafy greens like spinach, kale, and collard greens 
• Herbs such as oregano, parsley, mint, chives, and basil 
• Vegetables like red cabbage, cauliflower, red onion, broccoli, and avocados 
• Nuts like almonds, walnuts, and chickpeas 
• Fatty fishes including salmon, mackerel, tuna, and sardines 
• Other foods and spices like paprika, cumin, garlic, chia seeds, and olive oil 

Prevents Your Blood Sugar from Spiking 

Complex carbs come from whole wheat and other whole plant foods that are rich in fiber (you know, that stuff that makes you go to the bathroom?) Some highly nutritional foods high in healthy carbohydrates are: 

• Brown and wild rice 
• Barley and buckwheat 
• Oats and spelt 
• Beans 
• Quinoa 
• Potatoes and sweet potatoes 

Elevated blood sugar can also not only cause inflammation, but it can damage your blood vessels and weaken your heart! Eventually, elevated blood sugar can lead to diabetes, which is one of the leading causes of death and disability in the United States.  

The Mediterranean Diet is no stranger to carbohydrates, which are what the body gets its blood sugar from. But instead of highly refined, simple carbohydrates (white bread and rice, baked goods, most breakfast cereals, and syrups) or added sugars (like Stevia, high-fructose corn syrup, or molasses) which cause blood sugars to spike, the Mediterranean Diet contains complex, healthy carbohydrates.  These do not lead to high blood sugar or diabetes. In fact, they are actually good for your metabolism!  

The way you prepare food also matters – while potatoes can be healthy, deep frying them in oil or covering them with cheese can turn a good choice into a not-so-great choice (at least, health-wise). Preparing your carbs with extra virgin olive oils, baked in the oven, or seared in a pan keeps them healthy, and most importantly, just as delicious.  

Fights and Treats Obesity  

The Mediterranean Diet has been proven to be one of the most effective eating strategies for weight loss. This is probably due to the low-calorie foods like vegetables and lean proteins, as well its favor for complex, instead of simple carbs.  Weight loss is incredibly complicated, but this diet is an excellent way to get started.  

Elect for low-fat or lite options and limited processed foods can help with weight loss and other health goals.  Some researchers even found that long-term Mediterranean dieting was just as effective as low-carb diets, and a decreased risk of developing belly fat. Imagine losing weight without the constant carb cravings? That’s the dream!  

Adaptable Eating for Gluten-Sensitive & Vegetarian Diets 

If you don’t consume meat, the Mediterranean Diet provides the option to replace your protein source with legumes, whole-grain foods, and even tofu. A wide variety of gluten-free foods are optionally available as well, so those with Celiac Disease and gluten allergies can enjoy the benefits of this diet as well. Quinoa and amaranth are great gluten-free options that go well with the Mediterranean Diet! 

Great for the Environment 

Plant-heavy eating habits from diets like the Mediterranean Diet can help make sustainable environmental choices! Large-scale meat production usually produces more harmful greenhouse gases than growing fruits and vegetables does and takes up less land. By eating a Mediterranean Diet, you can help save water, conserve land, and prevent pollutants from winding up in the environment! 

Lets You Eat the Foods You Already Love 

The Mediterranean Diet is less about removing foods completely from your diet and is more about replacing those perhaps less beneficial foods with smarter, more nutritionally balanced choices. This means you don’t have to give up your weekly Pizza Day treat at work or skip on dessert when you’ve hit your calorie budget for the day.  

Satisfy your insane sweet tooth with some coconut flour cake and a scoop of low-fat sorbet or pack in your pre-workout carbs with whole-grain pita chips and loaded cauliflower pasta. Give your favorite dishes a makeover while amping up on superfoods that give your body what it needs to perform at its best.   

Easy Food Swaps

1. Use extra virgin olive oil or vinegar-based dressings to replace vegetable oil or other salad dressings 
2. Canned tuna is a fast swap-out for a grilled hot dog and is a cost-effective source of protein too! 
3. Pack mixed nuts instead of chips or granola bars for a mid-afternoon salty pick me up 
4. Whole-grain breads instead of white or sourdough for sandwiches to make them Mediterranean-friendly (hint: pita bread goes great with many Mediterranean foods!) 
5. Chop up some cooked chicken to use instead of traditional and often sodium-rich deli meats 
6. Add flavor to any dish by replacing butter with garlic oil or onion powder 
7. Sweeten a dish with any fresh fruit! Top off your yogurt with a handful of blueberries or eat by themselves for a satisfying dessert. 
8. Use avocado or hummus as a spread or dip instead of ranch, butter, or mayonnaise 
9. Swap beef patties with ground turkey or baked salmon for a burger substitute 
10. Bake or grill instead of fry to crisp and brown your food (or use the ever-popular and lifesaving air-fryer)  

Challenges to Consider Before Starting the Mediterranean Diet

While changing the way you eat is a great achievement, sometimes getting there has a learning curve. Along the way, you might find that you need to experiment with what works better for your unique metabolism and nutritional needs.  

Watching Your Fat Intake 

Healthy fats are great for heart health, more than the recommended amount can actually work against you. Overdoing nuts and avocado oil are fast ways to consume excess calories, which can cause weight gain instead of loss. This is why a healthy balance of all foods is key to a successful Mediterranean Diet.  

Easy to Skip Essential Foods 

Skipping out completely on some foods can also work against you. While the Mediterranean Diet encourages you to eat more fruits and vegetables, not eating enough protein-rich white meat like chicken or fish can cause fatigue and other issues due to a lack of iron and other nutrients. If you want a more vegetarian-leaning Mediterranean Diet, make sure you supplement your source of protein and iron from other plant-based foods like legumes, tofu, spinach, or baked potatoes. 

Lack of dairy can also lead to calcium loss which can weaken bones and muscle function. Adding a bit of low-fat feta cheese or taking calcium supplements combats these issues.  

Mediterranean Diet Recipes  

Need some inspiration? Try this sample menu of Mediterranean Diet-approved meals! 

Breakfast 

• Lox and Eggs Scramble – Combine scrambled eggs with smoked salmon, capers, and asparagus and top with creamy low-fat goat or feta cheese.
• Greek Yogurt Parfait – Mix in with your favorite sliced fruit and a handful of chia seeds or nuts. 
• Whole Wheat Toast with Veggies – Serve with a side of eggs or top with mashed avocado. 
• Green Cherry Smoothie – Blend Kefir or plant-based milk with low-fat Greek yogurt, frozen black cherries, baby spinach, avocado, ginger, and almond butter.
• Simple Fruit Salad – Toss together your favorite berries, bananas, grapes, and melons, and sprinkle chia seeds or honey and a splash of (no sugar added!) orange juice or light dressing. 

Lunch 

• Heirloom Tomato Toast – Top toasted whole-grain bread with diced heirloom tomatoes, cucumbers, olive oil or balsamic glaze, and low-fat cream cheese.
• Mini Chicken Shawarma – Stuff whole wheat pita bread with grilled chicken spiced to taste, garlic and parsley, thinly sliced onion, diced tomato, shredded lettuce, and cucumber.  
• Tuna Stuffed Bell Peppers – Mix plain Greek yogurt, Dijon, celery, diced tomato, and garlic powder with canned tuna for a healthy tuna salad you can stuff into a hallowed out crispy bell pepper.  
• Salmon Cucumber Grain Bowl – Cook whole-grain farro and pair with Alaskan salmon fillet, cucumber, and garlic. Add fresh mint, parsley, dill, garlic, lemon juice, and Dijon mustard for flavor. 
• Greek Turkey Burgers – Cook ground turkey patties and serve with whole wheat buns, and your favorite burger toppings with just a little bit of tzatziki sauce on top.

Dinner 

• Spicy Calamari Salad – Grill sliced squid, cucumber, basil, watercress, red onion, tomato, and roasted peanuts with garlic chili sauce, peanut oil, and a bit of lime juice.
• Chickpea and Eggplant Stew – Boil millet and cooked chickpeas and sliced, grilled eggplant, minced garlic, pureed tomatoes, onion, and cilantro, then combine and simmer together in one pot. 
• Crispy Salmon Plate – Broil salmon with the skin on, and pair with cooked brown rice and mixed grilled vegetables. 
• Roasted Squash Side Dish – Roast chunks of acorn squash and apples coated with olive oil, cinnamon, allspice, coriander, and salt and pepper. Mix in dried cherries and pepitas for extra flavor and texture. 
• Cold Lemon Zoodles – Coat zucchini noodles with olive oil, Dijon mustard, lemon juice, garlic powder, thyme, and mix with thinly sliced radishes.  

Snacks  

• Anti-Pasto Mini Plate – Pack assorted olives, marinated artichoke hearts, sliced roasted red bell peppers, and toasted pita rounds, with sides of Greek yogurt and honey, olive oil, hummus, and za’atar for a quick anti-pasta lunch. 
• Eggplant Mini Pizzas – Slice eggplants into small disks, brush with olive oil, and bake. Once done, spread low-sodium marinara sauce on top along with low-sodium mozzarella cheese, and cherry tomato slices. Bake again and sprinkle fresh basil when done.  
• Date and Pistachio Bites – Combine dates, pistachios, raisins, and fennel in a food processor until finely chopped. Roll into balls and enjoy! 
• Simple Trail Mix – Toss your favorite nuts and dried fruit together and sprinkle with salt. 
• Zucchini Chips and Dip – Thinly slice zucchini, season with salt or Harissa seasoning, then broil. Enjoy with hummus or tzatziki.

Dessert 

• Baked Pears – Cut pears in half, and brush with maple syrup and/or cinnamon and vanilla extract mixture. Bake until tender, and top with crushed oats and almonds, then bake again.
• Peanut Butter Banana Cookies – Mix mashed bananas, coconut sugar, unsweetened chunky peanut butter, roasted peanuts, vanilla extract, maple syrup, baking soda, and kosher salt. Roll into balls and bake on a pan at 375 for 10 minutes.
• Watermelon Sorbet – Blend cubed, frozen watermelon chunks until pureed (that’s it!).
• Peaches and Cream Popsicles – Roast sliced peaches coated with brown sugar and/or cinnamon and salt, cool, and mash. Mix with plain Greek yogurt, vanilla extract, almond extract, and crème fraîche. Pour into popsicle molds with sticks and freeze. 
• Chocolate Avocado Mousse – Simmer almond or coconut milk and melted dark chocolate on medium-high heat until it reaches 175 °F. Cool and add avocados, and orange zest, and blend on high. Sprinkle puffed quinoa, salt, and olive oil on top before serving.

The Bottom Line on the Mediterranean Diet

There is a simplistic beauty to the Mediterranean Diet: eat delicious food and become healthier.  Eat whole foods, healthy fats, and fresh ingredients and then you don’t have to worry about tons of rules like the latest fad diet.  These foods are a symphony of healthy components woven together into a simple package: fresh, organic, unprocessed foods that are delicious and satisfying.   We hope this helps you to get started!  

For more tips on the Mediterranean Diet and meal ideas check out this post.

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