What is Malnutrition?
When you hear the word “malnutrition,” you might think of under-eating or starvation. But malnutrition is broader than that. It’s any imbalance in nutrients—not just undernutrition, but also overnutrition. This imbalance can take a toll on your body, leading to poor energy, a weakened immune system, brittle hair and nails, and even chronic diseases.
The Most Common Types of Malnutrition
In my practice as a dietitian, the most common types of malnutrition I encounter are:
- Micronutrient-Related Malnutrition—caused by deficiencies in essential vitamins and minerals.
- Overnutrition—caused by excessive calorie intake from nutrient-poor, energy-dense foods.
Modern eating patterns and dieting obsessions are major contributors to these issues for both adults and children.
What Do Micronutrient and Overnutrition Malnutrition Look Like?
Micronutrient-Related Malnutrition
Restrictive diets, skipping meals, prolonged fasting, or cutting out entire food groups (e.g., carbs, dairy, or meat) in an effort to lose weight can lead to deficiencies in essential vitamins and minerals such as:
- Iron & B12: Commonly deficient in vegan and plant-based diets, leading to fatigue and dizziness.
- Magnesium & Potassium: Often low in keto or carnivore diets lacking fruit and vegetables, causing muscle cramps, poor sleep, and irritability.
Overnutrition
Overnutrition often stems from consuming excessive calories from processed foods that are high in sugar, unhealthy fats, and refined carbs but low in essential nutrients. This can result in:
- Obesity—a major risk factor for heart disease.
- Nutritional Deficiencies in fiber, omega-3 fatty acids, and other key nutrients, despite high calorie intake.
Causes of Malnutrition While Dieting
Dieting can unintentionally lead to malnutrition if not approached mindfully. Here’s why:
- Fad Diets: Popular diets often eliminate entire food groups, leaving gaps in nutrient intake.
- Processed Diet Foods: These are energy-dense but often nutrient-poor. Examples include cookies, chips, crackers, refined forever foods that don’t expire.
- Skipping Meals: Leads to extreme hunger and bingeing later.
How to Avoid Malnutrition While Dieting
You can still achieve healthy weight loss without falling into malnutrition pitfalls:
- Avoid Fad Diets: Opt for sustainable eating patterns instead.
- Focus on Balanced Meals: Include colorful vegetables, lean protein, complex carbs, and healthy fats at each meal.
- Supplement When Necessary: If eliminating food groups, work with a dietitian to discuss supplementation and routine lab work.
- Don’t Skip Meals: Regular meals help prevent overeating and maintain consistent energy.
- Healthy Snacks for Kids: Stock up on wholesome snacks like nuts, seeds, veggies with dip, yogurt, and fruit. Include iron-rich foods paired with vitamin C, such as fajitas with peppers, to enhance absorption.
Seeking Help for Malnutrition
If you suspect malnutrition in yourself or a loved one, don’t wait to seek help. Working with a dietitian can help identify nutrient gaps and create a personalized plan to restore balance.
Book a FREE discovery call with me today to discuss your needs and get started on the path to better nutrition and health!
