How Do We Avoid Malnutrition?

Hordes of nutrition surveys over the last few decades have only confirmed what most individuals instinctively know; the quintessential 'balanced American diet' is anything but. In generations past, a typical American family naturally obtained all the required nutrients just by virtue of eating a proper meal three times a day. But now, we're busier, and seem to value convenience over eating healthfully. Processed foods have often been stripped of nutrients since it can last longer or tastes better this way. The most important tool to understand why America is suffering from malnutrition is to first be aware of what your body can and can't do on its own.

Quality Over Quantity

Perhaps the greatest barrier we face when it comes to malnutrition is the common assumption that this status can only apply to the third-world, underprivileged communities or any cases in which people who do not have a high enough caloric intake. This is patently untrue.

Nutrition deficiencies, in fact, are not directly correlated with the amount of food you're eating. This seems like an obvious statement, but it's crucial to recognize the disconnect between one's weight and their nutritional health; it's about quality, not quantity. No matter how many calories a day you ingest, if the foods lack vital minerals you will be malnourished and experience any number of symptoms including fatigue, depression, weight loss, lowered immune system, infertility, and lowered sex drive.

So while a very common cause of malnutrition – particularly in impoverished communities – is lack of caloric intake, malnourishment in the US and many other countries is grossly under-diagnosed because people assume that as long as someone is eating enough, they must be getting the right nutrition... somehow.

A Machine Needs Fuel

Your body is a crazily efficient machine. But it can't do everything. Essential nutrients are those that your body desperately needs in order to function but, sadly, is unable to synthesize in adequate amounts on its own. Some of the more important essential nutrients are carbohydrates, protein, fat, vitamins, minerals and water.

Given that we now understand is important: how in the world do you expect your body to miraculously get enough, say, vitamins, if you aren't eating foods containing said vitamins? To expect to avoid malnutrition without eating foods containing those nutrients is similarly illogical as it is to be surprised that your car will continue to work without you going to a gas station.

How did we get into such a nutritional mess? Since malnutrition in America cuts across all socioeconomic barriers, it's safe to assume that money isn't the core problem (though monetary poverty clearly exacerbates nutritional poverty). Instead, notes the American Medical Association's Council on Scientific Affairs:

"American dietary practices "have changed in ways that may have reduced the overall vitamin delivery from diet,...consumption of processed foods has increased, many more meals are eaten away from home and a greater portion of the diet is consumed as between-meal snacks."

Before 'on the go' food consumption became such a large component of the ethos, it was much more likely that a child would naturally derive the correct nutrients to function normally without giving it much thought. But people have largely moved away from the balanced meal and as styles of eating change, malnutrition will continue to persist unless you compensate for a single balanced meal by expanding your snack repertoire to cover all of your nutritional bases.

Big Problem, Easy Fix.

To maintain a balanced diet is really not all that difficult provided that you aren't excessively picky or have specific food allergies or dietary preferences that preclude you from eating an entire food group. For example, meat (which has protein), grains (which have carbohydrates) and dairy (which has fat). Those nutrients are not entirely limited to those categories, so you can usually substitute with another food (i.e chickpeas contain protein and fat!) or take vitamins.

You need only exert a bit of effort to achieve nutritional health. Simply be cognizant of the fact that your body does not derive these nutrients naturally. It's that easy.