Picky eaters still need all of the basic nutritional foods that less picky buffet grazers easily find. The trick is to shop for foods in each of the major food groups of fresh produce, dairy, fish, meat and whole grains. It is possible to meet healthy diet requirements without huge taste sacrifices by simply choosing different items that still contain balanced nutrition. Only those with special medical needs or severe diet restrictions need to resort to supplemental vitamins and minerals.
Fresh Produce
Fresh fruits and veggies are high in nutritional value without the added sugars and vitamin loss that comes through food processing. MayoClinic.com states that by starting your shopping in the produce section, you are more likely to fulfill healthy eating needs. Shopping by color rather than for specific produce can help ensure you get a variety of needed nutrients. Substituting broccoli and kale for disliked spinach and Brussels sprouts can keep nutrition in a diet without sacrificing taste. With wide varieties of apples, tomatoes and lettuce species available, you can meet both nutrient needs and taste preferences.
Whole Grains
Whole-grain foods carry the carbs that make up about half of a healthy calorie intake. If whole-grain wheat bread doesn't fill the taste bill, try whole-grain rye, oat or barley. Whole-grain pastas, cereals and unprocessed brown rice can also take on the flavorings of tomato sauces and fruit mixes to make them more palatable. MyPyramid.gov states that whole grains are more likely to provide needed nutrients for healthy meals than processed white breads, pastas, rice and sugary cereals. Add a variety of nuts for protein and fiber to aid digestion.
Meat, Fish, Dairy
Meat, fish and dairy products supply much of the needed proteins and fat-soluble vitamins for building strong bones and blood supply with picky eaters. Lean cuts of meat, fruit-flavored yogurt drinks and a variety of cheese can provide needed nutrients and satisfy difficult taste buds. MyPyramid.gov says that fat-free and low-fat dairy products are better choices along with chicken, fish and lean cuts of meat.
Foods to Grow On
Picky eaters still need a variety of foods, with about 1/2 the daily intake in carbs, and 1/4 each of protein and fats. That mix stays the same through age ranges, but the total calorie intake goes from 1,200 calories for a 2- or 3-year-old to 2,000 total calories for a 12-year-old girl, while an active 12-year-old boy may need 2,600 calories per day, according to MayoClinic.com. Find fruits and veggies that contain vitamin C and B-complex nutrients needed for daily replenishment. These water-soluble vitamins can't be stored and need daily sources. Fat-soluble vitamins like A, D, E and K can be stored by the body. The easiest source for needed vitamin D is the sun, and outdoor activities can supply that as well as exercise.
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