How to Eat Healthy for a Picky Eater? Best 3 Things for Picky Earter!

How to Eat Healthy for a Picky Eater

Eating healthy is important for everyone, but it can be especially challenging for picky eaters. As a healthy expert, I know firsthand how frustrating it can be to try to convince a picky eater to try new foods. However, with some patience and creativity, it is possible to eat healthy even when you have a limited palate. In this article, we will share some tips and tricks to helppicky eating in children can lead to developmental issues and nutritional deficits if not managed properly.

Adults too can suffer from picky eating habits due to underlying psychological causes such as anxiety related to negative past experiences with food or difficulty with sensory stimulation.

Its important for people of any age suffering from a limited aversion to try expanding their palate to increase their enjoyment of meals and promote good nutrition.

What Do They Eat?

When it comes to picky eaters, the standard fare tends to be quite monotonous and mundane. This can include food like French fries, grilled cheese sandwiches, toast, and even plain crackers.

These generally consist of items that require minimal prep work yet still provide flavor. The lack of variety in their palate can be supplemented with an occasional foray into salty and sweet foods.

Snacks such as pretzels, potato chips, jelly beans, and candy are usually acceptable choices when it comes to picky eaters.

Luckily there are ways for parents to help ease or even disseminate the boredom that often accompanies kid-friendly cuisine.

One way is by providing texture alternatives to traditional comfort food items by substituting them for mashed potatoes, fried chicken strips, or casseroles for example.

Additionally experimenting with seasonings and sauces on a variety of dishes can create a new level of appeal even if chilidren aren’t enticed at first glance.

Furthermore introducing more veggies into the mix can also boost dietary variety while remaining affordable and palatable enough for kids who may not favor more exotic fare from different cultures or regions around the world.

How to Eat Healthy for a Picky Eater

It can be a struggle when you have picky eaters in the family. They can turn their noses up at just about anything, especially healthy food! But there are some ways to make healthy eating fun and tasty for picky eaters.

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I’ve compiled fifteen of my favorite recipes and store-bought options that everyone in the family can enjoy. They offer delicious flavors and nutrition without compromising on taste or texture too much!

To make things easier, I’ve organized my list into five categories: proteins, snacks, vegetables, fruits and grains.

Protein dishes include turkey meatballs with Greek yogurt sauce; snacks include carrot crackers with hummus dip; vegetables include roasted Brussels sprouts with honey; fruits include banana fritters; and grains include quinoa tabbouleh salad.

Not all recipes need to come from scratch — store-bought items such as air-popped popcorn or frozen smoothie cubes are also great options!

When it comes to making sure your little ones get the nutrients they need without sacrificing flavor, this list will help you give them exactly what they crave.

1. Veggie chips

Nutritionists remind us constantly how important it is to get our daily intake of vegetables, as they are essential for a healthy diet.

However, convincing picky eaters to eat more veggies can be challenging! Veggie chips provide an easy solution to this age-old problem – perfect for those times when you just want a crunchy snack but don’t want all the empty calories brought forth by regular potato chips.

Veggie chips come in many different forms, from store-bought snacks made from vegetable flour or powder, to homemade options like baking thinly sliced beets, sweet potatoes or zucchini with oil and seasoning.

Homemade veggie chips are an even healthier option since they require little ingredients or oil and they retain more vitamins due to their shorter cooking time than store-bought varieties.

Eating veggie chips also gives people the assurance that there are no chemicals involved in the production process. So next time you’re looking for a nutritious snack alternative that has some serious crunch factor, consider homemade veggie chips!

2. Pumpkin or banana pancakes

Pancakes are a great breakfast or dessert choice and whether made from scratch with flour fortified with B vitamins and iron or from a premixed batter, the possibilities for toppings and add-ins are endless.

To make the classic American-style fluffy pancakes, adding banana or pumpkin puree is an excellent way to boost the nutrient density of a meal.

Pumpkin puree is high in Vitamin A, Vitamin K, fiber and antioxidants; one serving provides more than 100% of the daily recommended requirement of Vitamin A!

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Similarly, banana puree adds potassium and fiber to your pancakes as well as a delicious sweet taste.

Though premixed batters may have added sugar, most of the sugar will still come from topping your pancakes with syrup. So when you change it up with banana and pumpkin in your next batch of pancakes, you won’t be compromising on taste!

3. French fries

French fries are a beloved staple all over the world, but the method of preparing them has led to some debate on their healthiness.

The key to preparing healthy French fries lies in the potato itself. Potatoes are packed with potassium and iron, and are considered a good source of nutrition when served as part of balanced meals.

French fries can still be enjoyed as part of any healthy diet – but only if they’re prepared in a low-fat, low-sodium manner.

Baked or air fried French fries are two great alternatives to deep frying fries in oil. This way you’ll still get the same crunchy outside and fluffy inside that you love without all those extra calories or added sodium.

You can mix other vegetables like sweet potatoes or onions into your french fry recipe too!

Even homemade frozen French fries can make for a healthier alternative – just be sure to read labels carefully when purchasing store bought, because even these “healthier” varieties can contain high levels of sodium and saturated fat.

4. Banana “ice cream”

Banana “ice cream” is a great way to enjoy an icecream-like treat without the guilt. This frozen treat has a creamy texture and an amazing taste that still satisfies your cravings.

Bananas are a great source of potassium, making it a healthy alternative to traditional high sugar and fat options like gelato and ice cream.

The beauty of this banana “ice cream” is that there are endless ingredients you can add to make it delicious.

Nut or seed butter can be added for some extra protein, while unsweetened cocoa powder adds flavor yet keeps it low in sugar. It makes a great breakfast or after dinner dessert and can be stored in the freezer when needed.

This vegan frozen treat is perfect for those who have dietary restrictions or just want to cut down on the saturated fat often found in dairy products.

A simple blend of frozen sliced banana with additions of nut butters, spices, or natural sweeteners like dates makes for a perfect snack that fills you up thanks to its satisfying texture as well as nutritional content such as vitamins B6, C, manganese and fibre. 

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5. Zucchini bread

Bread is one of the most popular and versatile foods in the world, but it’s often overlooked for being essentially carb- loaded.

However, bread can be full of nutritious benefits too – such as B vitamins and iron. To up the nutrition in a regular loaf, adding fruit or vegetable purees is a great way to pack in more vitamins and minerals without drastically changing the flavor.

One such vegetable is zucchini, as it’s perfect for making savory zucchini bread. Zucchini makes a great addition because besides being flavorful and packed with vitamins A, C, and K – it also doesn’t add an extra sugary hit which many other fruit-based loaves tend to do.

So, this makes zucchini bread a perfectly healthy breakfast or snack option that will give you long-lasting energy throughout your day.

Picky Kids Become Picky Adults

It is no surprise that picky eating behaviors established during childhood often continue into adulthood. According to research, about one in four adults struggles with pickiness when it comes to their food and meal selections.

This issue often begins at an early age with children developing particular preferences or avoiding certain textures, flavors, shapes, or colors of food all together.

Many times, this behavior is the result of learned responses from parents who have put pressure on their child to finish meals or made mealtimes overly stressful and uncomfortable.

Other factors such as choking incidents, food allergies, and even previous health issues can also instill feelings of fear or distrust towards foods that some people might otherwise be more likely to enjoy.

For those who may be struggling with this difficulty as an adult, it is important to recognize how individual experiences can shape one’s relationship with food and begin the process of reconciling any negative sentiments surrounding different cuisines or dishes.

In many cases healthy experimentation with different types of dishes can help broaden a person’s culinary palette over time by introducing flavors that may be traditionally unfamiliar but could become welcomed favorites in the future.

Additionally, mindful approaches to progress such as taking small bites first can create manageable goal settings for expanding one


In conclusion, there are a variety of ways to make healthy meals that even picky eaters can enjoy.

From pancakes made with banana and pumpkin puree for added nutrition to zucchini bread for a savory snack, there are plenty of options that can satisfy your cravings while also being nutritious. 

All in all, with a bit of creativity, you can make delicious and healthy meals that even picky eaters will enjoy.

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