If you reject eating vegetables and trying new foods and stick to the same old dishes, you’re likely a picky eater. This fussy behavior is common among children, but adults can also engage in it.
Thankfully, there are surprisingly easy ways you can overcome adult picky eating. Try these tips to overcome your food aversions and expand your palate.
The Health Risks of Adult Picky Eating
Being picky about food isn’t necessarily an issue, provided your limited range includes a healthy mix of nutritious foods. However, it becomes a problem when it impacts your overall health.
According to research, college students who identify as picky eaters eat less fiber and vegetables and are more likely to experience social phobia. Life can get busy, which makes prioritizing your health challenging. However, with more than 60% of U.S. adults not engaging in enough physical activity, paying attention to what you eat becomes more important.
Easy Tips to Overcome Picky Eating
Slowly incorporate these tips into your lifestyle to expand your palate.
1. Start Small
Start small and slow when updating your plate. Don’t overwhelm yourself with new food options. What you can do is replace something with an alternative. Here are some easy superfood swaps.
● Mushrooms: Eggs, Brazil nuts, and bananas provide the nutrients found in mushrooms, making them excellent alternatives.
● Kale: This vegetable is rich in many nutrients, but trying it for the first time can be overwhelming. The good thing is that you can acquire these nutrients from other greens, too. Try spinach, bok choy, mustard greens or Swiss chard.
● Avocado: If you dislike avocados, try eating nuts, seeds, and peanut or olive oil.
2. Pair a Familiar Food With Anything New
Expanding your palate requires you to step out of your comfort zone. Pair an undesirable food with something you enjoy to make it more manageable. Bringing this twist to your plate helps open the doors to new flavors. Who knows — you might also discover new favorite food pairings.
Here are some easy dinner plans you can try in your kitchen:
● Mac ‘n cheese: Pair this delicious comfort food with simple roasted broccoli. You can top the vegetable with a pat of butter for added flavor.
● Tacos: Spruce up your tacos with whole beans and lettuce.
● Pizza: You’ll be surprised to realize how easy it is to make a pizza healthier. Load it with mushrooms and bell peppers.
● Baby back ribs: This easy recipe is best paired with coleslaw and mashed sweet potatoes.
3. Change Your Prep Process
Trying a new cooking method might be the key to enjoying a particular food. Different culinary techniques help bring out various textures and flavors. Sometimes, your dislike for a certain vegetable is just an issue of the texture.
For instance, if you can’t stomach mashed sweet potatoes, you can roast them.
People who don’t like fruit can slip them into smoothies and soups. Add your favorite herbs and spices to dishes to improve the flavor profile.
4. Grow Your Food
You could feel more inclined to eat salads if you plant and harvest lettuce and tomatoes in your garden. You’ll have invested effort and time into these foods, and eating the fruits of your labor can be more rewarding than buying them at a grocery store.
5. Eat Delicious Yet Healthy Snacks
Replace chips and candy with nutritious snacks that help you meet your daily nutrient needs without excess calories, which aids weight loss. Look for healthy and satisfying options, such as protein-rich Greek yogurt and hummus.
You can also fuel your body with a high-protein breakfast to reduce hunger cravings and give you much-needed energy. Some meal ideas include egg muffins, overnight oats and avocado toast. Fiber can keep you full longer — get this from vegetables, fruits and nuts.
6. Keep Trying
The more you try eating something, the more likely you will grow accustomed to it. Build up familiarity and open your mind to new flavors. You can even try international cuisines you’ve never had before to see if something completely unexpected clicks. Invite your foodie friend to dinner because sometimes, all it takes is for someone to encourage you to eat that cauliflower.
Try a New Food Today
The journey toward expanding your palate will be full of hurdles, but it’ll be worth it in the end. Remember these tips to help nourish your body and open your taste buds to new flavors, one step at a time. Expanding your food horizons can open up a world of possibilities.
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