Myths About Malnutrition and Weight You Need to Stop Believing

When most people hear the word malnutrition, they picture someone who is severely underweight. But here’s the thing—malnutrition is a lot more complex than that. It doesn’t just mean not eating enough food. It can also mean eating plenty (or even too much) but missing the nutrients your body needs to thrive. Let’s clear up some of the most common myths.

Myth 1: Malnutrition only happens when you’re underweight

Reality: Malnutrition can happen at any body size. You can look “healthy” or even be living in a larger body while still being low in protein, vitamins, or minerals. For example, diets heavy in ultra-processed foods often provide more than enough calories but fall short on nutrients like iron, vitamin D, and fiber.

Myth 2: If the scale looks fine, your nutrition must be fine too

Reality: Weight is just one piece of the puzzle—it doesn’t show whether you’re getting the nourishment your cells, muscles, and organs need. Two people of the same weight may have significantly different health profiles, depending on their diet quality, activity level, and underlying health conditions.

Myth 3: Malnutrition only affects people in low-income countries

Reality: While undernutrition poses a greater challenge globally in areas with food insecurity, hidden hunger (micronutrient deficiencies) is a widespread issue everywhere. In fact, in many higher-income countries, people experience malnutrition from diets that are calorie-dense but nutrient-poor.

Myth 4: More calories = better nutrition

Reality: Calories are energy, but they’re not the whole story. Eating more doesn’t always fix malnutrition. Without protein, healthy fats, complex carbs, and micronutrients, your body won’t function at its best—even if you’re eating enough to gain weight.

Myth 5: Malnutrition only shows up in the body, not the mind

Reality: Malnutrition affects so much more than physical health. Nutrient gaps can impact concentration, memory, mood, and energy. For instance, low B vitamins and omega-3s have been linked to anxiety and depression, while iron deficiency can leave you exhausted and foggy.

Malnutrition isn’t about weight alone—it’s about whether your body has the building blocks it needs to function. Looking beyond the number on the scale to factors such as food quality, nutrient variety, and overall well-being is key.

So instead of asking, “Am I at the right weight?” the better question might be, “Am I nourishing my body well?”