🍽️ Calling All Picky Eaters! 🙌 Healthy Eating Hacks Inside (Jim Kopydlowski)

https://www.loseit.com/articles/help-i-m-a-picky-eater-but-dont-like-healthy-foods/

Are you a picky eater? If so, you might see it as a barrier to your weight loss. You like what you like — and the idea of diving into new, “healthy” foods like kale and quinoa may not excite you.

But being a picky eater simply adds a unique twist; it doesn’t have to be a complete roadblock. Read on to find out what could be behind your picky eating, and discover 10 new ways to eat that can support your weight loss goals, no matter what your preferences are.

The Dilemma Facing Picky Eaters Who Want to Lose Weight

According to New York–based fitness and nutrition coach Amber Trejo, RDN, picky eaters often lean toward calorically dense, highly palatable foods. And it isn’t just about being choosy — picky eating can have roots in childhood pressures, negative mealtime experiences, or limited exposure to food variety, flavors, and textures, according to research. For instance, as a kid, you might have resisted trying new foods because you felt pressured to stick to certain eating habits set by family rules or societal norms. Negative mealtime experiences, like being forced to eat foods you disliked, could also have led to aversions, as one study suggests. 

Additionally, if you weren’t exposed to a diverse range of foods early on, you might have developed a limited palate, making you hesitant to try new things later. One study found that people who were picky eaters as kids often ate fewer fruits, veggies, and whole grains as adults while being more likely to snack on junk food, drink sugary beverages, and eat fast food. 

However, it’s never too late to adjust your eating patterns. Trejo says she is confident that selective eaters struggling with their weight can make meaningful changes to their diets to achieve their weight loss goals.

10 Easy Ways to Try New Foods if You’re a Picky Eater

Here are some strategies to help you expand your palate, improve your food choices, and lose weight.

1. Explore by Color

Eat the rainbow. It may be a phrase you’re familiar with, and for a picky eater, it can be a helpful tip. Start looking at what colors you’re eating regularly — and on the flip side, notice the ones you might be skipping. Sol Figueroa, RD, owner of MindBodySol Nutrition in Sebring, Florida, suggests incorporating new colorful veggies into a sauce as an effective way to add volume and nutrition with fewer calories. This approach aligns with weight loss, making it a practical strategy for picky eaters.

2. Try One at a Time

Don’t overwhelm yourself with an entirely new menu. Introduce one new item at a time. It could be one new food per day or just one new meal per week — you get to decide. Kelly Keyser, RD, CDCES, owner of Healthy Weight Nutrition in Birmingham, Alabama, often advises her clients to start by categorizing foods as “yes,” “no,” or “maybe” to serve as a guide on what to try next. This gradual approach allows you to add new foods at your own pace. 

3. Use Different Cooking Methods

Before completely dismissing a food, experiment with a different cooking method. Sometimes, this can change the food enough for it to become one of your favorites. “I love challenging my clients with how they have had vegetables prepared in the past,” says Keyser. “For example, if they have only had broccoli steamed and mushy, I will suggest the oven for roasting or an air fryer to get the broccoli crispy.”

4. Add Something New to a Dish You Love

Blend the familiar with the unfamiliar. If there’s a dish you absolutely love, experiment by adding a new ingredient or swapping one out. It’s a subtle way to introduce variety without completely stepping out of your comfort zone. Trejo supports this idea, emphasizing, “You do not have to eat foods you dislike to lose weight. Eating more of the things you like will make it more effective to adhere to your diet.”

5. Keep a Food Diary

While a food diary may initially seem calorie-focused, it’s a pretty powerful tool to identify patterns, preferences, and areas for improvement. Lose It! has an extensive food database, making logging foods easy. The more insight you have into your eating habits, the more you may be motivated to make positive changes.

6. Stay Nutrient-Focused

Rather than solely fixating on the taste of food, consider focusing on its nutritional value. This can be a helpful shift, especially if you’re more of a data-driven person. Figueroa emphasizes the importance of prioritizing protein for satiety and muscle mass. She encourages clients to explore a diverse range of options, including traditional protein sources like chicken, beef, or fish, as well as alternatives such as protein powders, eggs, yogurt, beans, edamame, soy milk, and even hemp seeds. Beyond protein, you may be interested in focusing on healthy fats, carbohydrates, or fiber.

7. Repetition, Repetition

Can you think of a food you like now, but didn’t in the past? It could be repeated exposure doing its magic. Your taste buds can evolve over time. So, if you’re trying something new, don’t be discouraged if you don’t immediately love it. Research typically focuses on children, showing that it may take between 8 and 10, or sometimes more, exposures to a single fruit or vegetable before acceptance sets in. That’s why, no matter your age, it’s important to keep exposing yourself to new foods. You might be surprised at what you end up liking.

8. Change the Texture

Trejo encourages her clients to be open-minded to alternatives, especially when it comes to texture. “If the texture of a steak or chicken breast turns you off, you can play with ground meats, as the texture is less coarse,” says Trejo. “Or if you know you need to increase your vegetable consumption, but you are someone who doesn’t like the texture of, let’s say, tomatoes, opt for adding in items less soft and squishy, like red bell peppers, as they are firmer and crunchier.” This shift changes the taste dynamics and helps ensure you still meet those crucial nutrient targets essential for weight loss.

9. Try a Tiny Flavor Tweak

“Flavor is a big deal for picky eaters,” says Trejo. She acknowledges that plain Greek yogurt is too tart for some of her clients. So, to help, she advises adding flavors like cinnamon or maple syrup to offset the tart taste. Drawing from her experience, Trejo says that experimenting with taste can be a valuable approach for picky eaters aiming to lose weight while ensuring the inclusion of nutrient-dense items in their diet.

10. Give Yourself Some Grace

Just because someone else loves a certain food doesn’t mean you have to. Nutrition isn’t one-size-fits-all, and picky eating is one reason this is true. Be proud of yourself as you strive to add variety to your diet. Your efforts will prevent you from getting bored with your healthy food choices, making your commitment to healthy eating sustainable.

Editorial Sources and Fact-Checking

• Taylor CM et al. Picky Eating in Children: Causes and Consequences. Proceedings of the Nutrition Society. May 2019.
• Pesch MH et al. Young Adult Nutrition and Weight Correlates of Picky Eating During Childhood. Public Health Nutrition. April 2020.
• Białek-Dratwa A et al. Neophobia: A Natural Developmental Stage or Feeding Difficulties for Children? Nutrients. April 6, 2022.
• Spill M et al. Repeated Exposure to Foods and Early Food Acceptance: A Systematic Review. USDA Nutrition Evidence Systematic Review. April 2019.
• Pereboom J et al. Association of Picky Eating Around Age 4 With Dietary Intake and Weight Status in Early Adulthood: A 14-Year Follow-Up Based on the KOALA Birth Cohort Study. Appetite. September 1, 2023.