Although picky eaters might have fewer food temptations with which to contend, they might also have a difficult time finding the right diet plan due to their fussy nature. A picky eater who isn't open to tasting an array of foods from every food group can have more trouble getting essential nutrients, and depending on likes and dislikes, might have trouble gravitating toward diet-friendly foods.
Sweet Vegetables
Most people seem to gravitate toward one type of food, such as sweet or salty. A picky eater with a sweet tooth might struggle to eat his vegetables, which might make dieting difficult because vegetables are a staple food for weight loss. Rather than avoiding the salad bar, fill your plate with sweet vegetables. A fresh ear of corn contains a mere 80 calories. A serving of baby carrots has just 35 calories. An entire baked sweet potato contains fewer than 200 calories. Aim to eat at least 2 cups of vegetables daily -- three if you're an adult male.
Salt and Fruit
Picky eaters whose palates are partial to salty foods might find it difficult to consume their recommended daily allowance of fruit -- 2 cups daily, according to the USDA Food Pyramid. And while numerous sweet vegetables are available for those with a sweet tooth, fruits are not naturally salty. Before eliminating fruits from your diet, try eating them dried with a mixture of nuts. Although many dieters avoid nuts because they're high in calories and fat, the Weight-Control Information Network says nuts can be a part of a healthy weight loss plan. A 2008 study in the "Journal of Nutrition" says nuts improve satiety and might even assist dieters in their weight loss endeavors. Typical serving sizes include 25 almonds, 13 cashews or 1 oz. of mixed nuts.
Meal Planning
Meal planning is a crucial component of any weight loss plan. Picky eaters might require additional planning. Because eating is both a necessity and a social experience, it's important to find a meal plan that allows you to lose weight and enjoy your meals. Consider joining a weight loss program that offers individualized consultation. Meeting with a dietitian also might help.
Considerations
Picky eaters who struggle to eat foods from every food group might have more than fussy taste buds -- they might have selective eating disorder, a condition that could lead to nutritional deficiencies and psychological disorders. Talk to your doctor if you suspect a problem.
References
- USDA: Food Groups
- Weight-Control Information Network: Weight Loss and Nutrition Myths
- "Journal of Nutrition"; "Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults"; R.D. Mattes et al; September 2008
- MayoClinic.com; Nutrition and Healthy Eating; Nutrition-Wise Blog; Jennifer Nelson, M.S., R.D., et al, July 2010
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