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5 Ways to Add Healthy Ingredients to Your Picky Eaters Meal
Picky eating, also known as fussy, faddy, choosy, or selective eating, is a common habit that can occur from the early stages of childhood and beyond. While there isn’t a single definition of picky eating, it’s referred to as the rejection of familiar and unfamiliar foods.
The causes of picky eating aren’t universally the same but can include feeling pressure to eat certain foods and eating the same meal consistently as a child. Create a sense of curiosity around food and make mealtime a breeze with these five ways to add healthy ingredients to your picky eaters meal.
1. Use Mild or Sweet Vegetables
Although vegetables are an essential, nutrient-rich part of any diet, they’re often a difficult food group for picky eaters. Some vegetables, like cucumbers, cooked carrots, and sweet potatoes, offer a sweet taste your picky eater may enjoy more than bitter options like broccoli and Brussels sprouts.
Serving these sweeter vegetables or adding them to already loved foods like pizza and tacos is a great way to sneak in nutritional benefits without overwhelming their palate. Adding shredded carrots as a pizza topping or swapping ground beef for sweet potato tacos can create a delicious flavor profile that masks the vegetable’s taste. That way, you can gradually encourage your picky eater to appreciate a wider variety of vegetables.
2. Blend A Nutritious Smoothie
Smoothies are the ultimate secret weapon in the battle against picky eating. Not only are they tasty, but they’re also a clever disguise for nutritious goodies. When whipping up a perfectly balanced smoothie, consider adding the following ingredients:
- Swirl in milk or yogurt for a creamy texture that makes every sip irresistible
- Add fruits like mangoes, pineapples, or bananas to transport your picky eater to a tropical paradise
- Sneak in a handful of kale or spinach to boost those veggie benefits without a hint of bitterness
Need to add more fluids to your smoothie? Absopure Purified Drinking Water is a great choice because it’s calorie and sugar-free!
3. Make Healthy Versions of Foods They Love
Picky eaters often skip the nutrition and go straight for the classics like mac ‘n’ cheese, french fries, and pizza. Luckily, there are healthier alternatives that are just as tasty! Swapping out the usual suspects for some nutrient-packed options will increase the chances your picky eater will be open to try and eventually enjoy healthier foods. Consider the following alternatives:
- Trade regular pizza crust for cauliflower crust
- Swap beef burgers for black bean or veggie burgers
- Replace french fries with sweet potato fries
- Substitute regular pasta with chickpea pasta
4. Create Fun Shapes and Presentations
When it comes to serving a meal, presentation is everything. Cutting or arranging healthy snacks into fun and appealing shapes can work wonders for picky eaters. Not only does this make eating more exciting, but linking unfamiliar foods to familiar shapes creates a playful dining experience that keeps them entertained and curious. Here are some presentation ideas that’ll give your snacks extra pizazz:
- Use a cookie cutter to create star-shaped sandwiches
- Arrange fruits, veggies, or cheeses into a classic flower shape
- Stack fruits or veggies to add layers to the presentation
- Shape the patty of a veggie burger into a heart to show your love
5. Pair the Known with the Unknown
Introducing a new food alongside familiar favorites is a sneaky strategy to expand a picky eaters palate. While they might dive straight into their beloved classics, having new options on their plate can spark curiosity. It’s all about creating an environment where trying something new feels fun and low-pressure. While you can’t guarantee they’ll take the plunge, you’re setting the stage for exciting culinary adventures.
Mealtime with your picky eater doesn’t have to feel like a battle. By implementing these five ways to add healthy ingredients to your picky eaters meal, you can transform any dinner or snack into an enjoyable experience for everyone. Don’t forget the importance of hydration! A refreshing bottle of Absopure All Natural Spring Water Packables™ or Absopure Plus Electrolyte Water can help keep your picky eater refreshed and ready to explore new flavors.
