When the Season Isn’t So Full: Recognizing and Responding to Nutritional Need

by Maria Pauer; edited by Bridget Storm MA, RD-AP, LDN, CNSC

When we think of the holiday season, we often think of laughter, music, family traditions, and feasts. However, for many people around the world, the overflowing tables and elaborate meals can feel isolating and overwhelming. The holidays can bring challenges related to food insecurity, malnutrition, and difficulty accessing even the most basic nutritious foods. In this discussion, we will explore why malnutrition increases during the holidays, how it affects people across all age groups, and what we can do to support those around us. 

What Is Malnutrition? 

Malnutrition occurs when the body does not receive the right amounts of nutrients needed to function properly daily. This includes: 

• Undernutrition: eating too few calories, proteins, and essential vitamins and minerals. 
• Overnutrition: consuming too many calories and relying on poor-quality foods that lack nutritional value. 

There is a common misconception that malnutrition only refers to being underweight or eating too little. In reality, malnutrition includes any nutrient deficiency that disrupts growth, immunity, and overall health. Its consequences can be both short-term and long-term, including weakened immune function, fatigue, increased risk of illness, anxiety around food, feelings of shame or guilt, and difficulty taking part in holiday activities. 

How Holiday Pressures Increase the Impact of Malnutrition for Vulnerable Groups

Even though the holidays are known for joy, togetherness, and celebration, they can also bring significant stress. Higher expenses, financial pressure, and increased spending on gifts, travel, heating, utilities, and holiday meals can strain a family’s budget. For individuals on a fixed income, these added costs may reduce the amount of money available for groceries. As a result, people may begin skipping meals or buying cheaper, less nutritious foods, reducing access to fruits, vegetables, proteins, and essential nutrients. 

Malnutrition can affect people of all ages, but certain groups are at higher risk during the holiday season. 

• Children require nutrient-dense foods for proper growth and development, yet they depend entirely on their caregivers. When nutritious foods are limited, children may experience developmental delays, weakened immunity, learning difficulties, and behavioral challenges. 
• Older adults are also vulnerable due to reduced appetite, chronic illnesses, difficulty chewing or swallowing, medication side effects, and loneliness or isolation. 
• Low-income families and individuals face limited access to healthy foods, often relying on cheaper, nutrient-poor options, especially as the cost of fresh produce and proteins rises. 
• Individuals with chronic diseases, such as diabetes, may struggle with glucose instability and nausea triggered by common holiday foods. 

How Can We Help? 

Even small actions can make a meaningful difference. As a community, we can donate nutritious foods—such as whole grains, fresh or frozen produce, lean proteins, low-sodium canned goods, and baby formula—to local food banks or pantries. We can also volunteer our time at food pantries, soup kitchens, or through programs like Meals on Wheels or church meal-delivery services. Supporting these organizations helps ensure that individuals and families facing food insecurity receive nourishing meals during the holiday season and beyond.