Curb Your Picky Eating Habits
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Children aren’t the only ones who get labeled as “picky eaters.” I frequently hear from adults who say they “just don’t like” vegetables. Personally, I find it so strange when people say definitively “I don’t like spinach” because to me, spinach looks, feels and tastes completely different whether it’s raw, cooked, in a smoothie, or included as part of a pasta recipe.
In fact, when my husband of 14 years and I were first dating, he told me he despised eggplant. An eggplant lover myself but wanting to cook foods my new boyfriend would enjoy, I left one of my favorite veggies out of our dishes for quite a few months. One day at the farmer’s market I couldn’t resist and decided, “screw it we’re eating eggplant tonight!” At dinner, he tells me he loved what I made and asked what it was. Seriously? He was shocked to hear he was eating eggplant. Fast forward to a big family dinner at my in-law’s favorite, local restaurant. Out comes an appetizer of eggplant… it was literally unrecognizable to me, a mushy, horrid color and texture, dripping in oil, yuck! No wonder he said he didn’t like eggplant. But it wasn’t the poor eggplant’s fault at all; it had everything to do with the preparation.
Being a “picky eater,” can stem from a lot of reasons. And most are not that the person is trying to be a pain in the you-know-what. Let’s take a closer look and talk about some strategies to help broaden your (or your loved one’s) horizons and get kicked out of this club for good.
Habit
We’re all creatures of habit, which is a nicer way of saying that we can get so set in our ways. Sure, when I was a kid I didn’t like certain veggies, like raw tomatoes or peas. I would actually squash my peas under my plate in hopes my mom didn’t notice. Now that I’m a mom I’m pretty sure she totally knew what I was up to! These days I absolutely love adding raw tomatoes to every salad, sandwich, taco, wrap and more. Peas, while still not my most favorite, certainly make an appearance on my plate because they’re a great source of plant based protein.
- Tastes can change over time so revisit your former nemesis periodically.
- It can take 15-20 exposures before a child will try a new food, so why not give adults the same chance. Persistence and patience can pay off.
- Practice makes it possible so keep trying.
False advertising
When I say broccoli, what’s your natural reaction? For most people they crinkle up their nose and make a face of disgust. This is because we’ve been taught that broccoli is gassy and totally undesirable. Even in movies, things like broccoli pizza are seen as just gosh darn awful. We’ve been brainwashed to think of veggie-lovers as “health nuts,” and look at eating a bowl of broccoli as a form of punishment. But boy are you missing out, not just on nutrients like Vitamins C and K, iron, or phytonutrients that can help support natural detoxification, but on flavor, big time!! Check out some of these broccoli recipes and give this old veggie another chance.
Creamy Broccoli and Cauliflower Soup
Food sensitivities
I often find that people who describe themselves as picky eaters, turn out to have an underlying food intolerance, sensitivity or allergy. We tend to keep a rather limited vocabulary for food and eating; good, bad, like, dislike, cool, weird, yum, yuck. But with further exploration, you may come to realize the reason you don’t care for artichokes is because with IBS they can be a FODMAP nightmare or with yogurt it’s not just the texture after all but that you’re lactose intolerant.
Social pressures
Have you ever seen advertisements touting that “real” men eat meat and hate vegetables? Actually, just turn on the TV or go online and you’ll find plenty. When was the last time you saw a teenager in a convenience store buy carrots instead of candy?
- Hang out with healthy people. Surrounding yourself with like-minded individuals can help sway your habits and support making new choices.
- Be the change you want to see in the world. This is one of my favorite quotes ever. There’s no time like the present to order a salad at a business lunch or the vegetarian meal at a wedding. Go for it! You’ll be surprised how many others are now joining in and will follow suit.
- Kids can be beacons of change. I’m exaggerating about the teens not making healthy choices. In fact, many do. And lots of kids come home from school having learned about healthy eating and request more veggies!
Experimentation is a good thing
Try to identify what it is that makes a food feel unappealing. Often it’s related to texture. Take avocado for example. The idea of eating this soft, mushy, green food straight off a spoon might be off-putting to you. So instead of going for it straight, try adding a slice to grilled cheese or a wrap, mixing it into chili, a topping for an omelet, or blend into a salad dressing to make it creamier. You can even add hemp seeds to avocado slices and gently bake them for a nice crunchy twist.
Other texture tips include:
- Like crunchy? Choose raw carrots over cooked.
- Like soft and smooth? Choose roasted carrots or blend into a Carrot Ginger soup. Try these Sweet Potato Carrot “Fries”, a popular Reboot classic.
- Here are more Deliciously Fun Ways to Enjoy your Veggies
How do you handle the picky eaters in your circle? What are your favorite tips for trying new veggies?