Whether you have a picky kid or a picky adult in your life, mealtime often becomes a struggle between what he'd like to eat versus what you'd prefer that he eat. A balanced diet incorporating variety is best, but if your picky eater refuses healthier food, it's time to get creative in how you present meals and snacks. Hiding nutritious ingredients in favorite foods makes your picky eater feel like he's in control, even if he's eating healthier foods.
Smoothies
Smoothies are an effective supplement when a picky eater's diet leaves nutritive gaps. Smoothies made with a fruit and yogurt base help to disguise the taste of vegetables, protein powder and flax hidden inside. Smoothies make healthy fruits and vegetables more palatable without resorting to sugary juices. To further entice a picky eater, offer an array of fruits and yogurt flavors to put him in the driver's seat so he's more likely to drink it as a healthy snack or light meal.
Sauces and Purees
While the idea of stomaching beets or eggplant has your picky eater turning his nose up, he's probably more receptive to sauces used for pasta, meat and fish. Whipping up a healthy sauce using sauteed vegetables, herbs and spices helps picky eaters try foods such as tomatoes, peppers, onions and garlic, all which contribute to a healthy diet. Vegetable purees help to thicken and nutritionally enhance a sauce, while fruit purees can be added to fruit sauces and even moist baked goods.
Pizza
Pizza often gets a bad rap. While it's true that a huge slice of greasy delivery pizza is laden with fat and calories, a homemade version is healthier and still appealing to a picky eater. Pizza is typically well-liked and readily accepted, so dress up the old favorite by using whole wheat crust, puree-enriched tomato sauce, skim milk cheese and vegetable toppings. If your picky eater prefers meat on his pizza, lean meats such as thin-sliced ham are a better choice over pepperoni.
Tacos
Mexican grub isn't exactly synonymous with a healthy lifestyle, but the benefit of bringin tacos to the table is that a picky eater is able to choose the items and toppings he wants, making him more likely to eat and enjoy his personalized creation. Instead of relying on high fat meat and refried beans for toppings, choose boneless, skinless chicken breast and black or even kidney beans. They offer an array of lettuce, tomatoes, avocado and other healthy toppings for your picky eater to choose from.
Nibble Tray
Often what perceived as picky eating is actually boredom or even a lack of appetite at the table. To foster good eating habits and give your picky eater the proper nutrition, a nibble tray or appetizer tray might help to solve the issues. Nibble trays are filled with a variety of healthy foods, such as cut fruits and vegetables, lean meats, nuts, whole grains and even a sweet treat. The idea of picking and choosing from a nibble tray helps to remove some of the fight from meal times to ensure a more balanced diet.
Member Comments