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Adult picky eaters

Let this blog be your Picky Eaters guide to eating healthier as I share what has worked for me.

The title of “Picky eater” is not restricted to children.  I’ve been a picky eater my entire life.  As an adult, I have found ways to still eat heathy despite my status as a “picky eater”.

 

New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to lose weight while eating foods you actually want to eat.

Defining Picky Eater

I’ll define picky eater this way.  You might be a picky eater if you:

  • are very particular in the types, textures, color, smell of foods
  • are unwilling to try new foods
  • have a large list of foods you won’t eat
  • dislike a food before you’ve even tried it
  • don’t want any foods mixed or even touching on your plate

Is it possible for picky eaters to eat healthier?

Absolutely.  First, there are no “healthy” foods you MUST eat. 

Most of us picky eaters have a few healthier foods we like.  You may not be preparing it in the most healthy way, but if you like the food in general you’re off to a good start.

Picky Eaters Guide to Eating Healthier - Focus on what you like

Take inventory of any healthier foods you do like. 

Think about fruits and vegetables, lean protein like chicken, turkey, fish, eggs, greek yogurt, even beef can have a place on the healthy eating list.

Picky Eaters Guide to Eating Healthier - Eating more vegetables

Let’s start with vegetables because that is the most common disliked food group of picky eaters, me included.

If you have one or two vegetables that you do like, start with those.  For me, it was green beans.

If you’re like I was and really only like one vegetable, you’re probably going to get sick of it quickly.

Here’s what I did to start eating more vegetables:

I found that I actually like many “raw” vegetables.  Iceberg lettuce was the only lettuce I ate.  So, I started with iceberg and began adding just a little bit of spinach.  I gradually increased the spinach until I no longer needed or wanted the iceberg lettuce.

You may also find that how the veggies are prepared makes a huge difference.  Do you like your veggies soft or with a crunch?  I need mine to have a crunch. Over-steamed and I’m not likely to eat them.

Steamed vegetables for picky eaters
Hiding vegetables in your green smoothy
  • Hide them in a fruit smoothy. Hide is relative especially if you’re “hiding” spinach or kale in your smoothy.  You won’t be able to hide the “green” color. 
  • When it came to my green smoothie, I started with a small amount of spinach and piled on the banana, and grapes.  Not quite the “perfect” healthy smoothy yet, but making progress.
  • If you have a problem with the green color, like I did, close your eyes the first time you drink it.  Once you realize how good it is, you probably won’t mind the “green” any more.  At least I don’t.

Picky Eaters Guide to Eating Healthier - Cover them up

When I’m going to try a new food that I’m a bit apprehensive about trying, I will start with”covering them up”. 

For example, add a cheese sauce to steamed broccoli.  Not the most healthy dish with the cheese sauce; however, you can slowly use less cheese sauce as your taste buds  adjust to the new food.

You can do the same thing with breadcrumbs.  Breadcrumbs were the perfect coverup when I  tried eggplant for the first time.

Picky Eaters Guide to Eating Healthier - Pair with foods you like

Another idea is to pair the “new” food with something you know you like. 

Let’s say you love a pizza loaded with meat toppings -hold the veggies.

You can keep your pizza as is with the meat toppings and add some peppers or onion.  Just a little to start.

Picky Eaters Guide to Eating Healthier - Gradual changes to existing recipes

Have a favorite recipe that could be made healthier?  I like to make changes to the recipe gradually.  That way if it doesn’t turn out like I wanted I know exactly what caused it. Changes to the recipe may result in a different texture and or a slightly different taste.  Remember, our taste buds will adjust if we give it a try. Mayo Clinic has a great list of healthier substitutions for recipes in their article “Healthy Recipes: A guide to ingredient substitutions”.

So, hopefully you now know, even picky eaters can eat healthier.  If you’d like some tips on creating a healthy meal plan, grab your FREE copy of my Step-by-Step Guide to Meal Planning with Macros.

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