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Healthy Eating for Picky Eaters — Getting Creative in the Kitchen

healthy eating for picky eaters

Kids won't eat their vegetables? Your partner refuses salads? Maybe you have very specific tastes. Healthy eating for picky eaters isn't easy — but it is possible!

Sometimes, being a picky eater follows us from our childhood to adulthood.

And even though you're ultimately in control of everything you want to eat now, it can be hard to adhere to weight loss diets if you don't like the food that's included!

Here at the Fit Mother Project, we believe that diets need to be realistic and sustainable in order to work.

When we say realistic, we mean that diets need to include foods that you're actually excited about eating.

And sustainable means that your diet shouldn't be too constricting, expensive, or complicated for you to commit.

If you're a picky eater — or have kids who are — this article will explain how you can still eat healthily and abide by weight loss diets, but on your own terms!

Is your home filled with junk food junkies? These healthy eating hacks will help even the pickiest of eaters!

Healthy Eating for Picky Eaters: Change Your Mindset

At first thought, you might think that there's no way to make a “picky eater” a “healthy eater.”

The reality is, your mind has been made up to believe that's true!

Anyone who has been a picky eater all of their life will tell you that just because they like (and dislike) certain foods, does not make them unhealthy.

Supermarket ads would lead you to believe that the only thing people are serving on dinner tables is salad and grilled chicken.

That might sound great to some, and like a complete bore to others!

But what all the supermarket ads leave out are all the unique, different flavors that exist out there and the many ways you can prepare one single item.

Be Open to the New and Creative With the Old

In order to sustain a healthy diet, you do need the basics of protein, vegetables, fruit, and starches.

All you need to do to embrace the new is to find at least two different types of foods each week to try at your house.

Branch out with your vegetables and try spaghetti squash or yams!

Try thinking outside of the box — but of course, prepare these new items in a healthy way.

Similarly, all you need to do to get creative with the old is prepare your favorite proteins, vegetables, and starches in a new way.

You'd be amazed at how differently broccoli can taste pan-fried with a garlicky glaze versus oven-baked with a light cheese drizzle.

Your family will be happy to eat the same veggies as long as they're dressed differently!

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Healthy Eating for Picky Eaters: Take Some Pressure Off

As a mom, it can feel like all the pressure is on you.

Many of us are the main cooks, cleaners, planners, and all-around make-magic-happen-ers in our family.

With all the joy that comes with supporting your family, there's also some stress.

There are a few ways that you can make your healthy eating journey a bit easier on you.

Meal Prepping

Meal prepping is one of our favorite ways to streamline cooking!

Although it requires some upfront work, you reap the benefits throughout the entire week.

Meal prepping allows you to use one day a week to shop for food, prep all of your meals, and clean your kitchen.

The rest of your week would be spent reheating the delicious, already-prepared meals!

Slow Cookers

Anyone who loves slow cookers really does LOVE their slow cooker.

Imagine tossing your entire meal into a pot and leaving it on all day, just to come home to the tenderest meat you've ever eaten with the richest flavor?

That's what a slow cooker does.

You can streamline your evenings by prepping food in the morning in your slow cooker.

All you'd have to do after eating would be to package up the leftovers for tomorrow and clean out the one slow cooker dish!

Grocery Delivery Apps

There are many ways to actually skip the grocery store entirely.

Between curbside pickup, AmazonFresh, and Instacart, chances are there is a way that you could do all your shopping online.

While these services do include a service fee, it's up to you to decide if it's worth the hassle of kids in the grocery store and fighting the lines.

We find that ordering our groceries online helps us to plan ahead, so we eat healthier.

It also allows us to grocery shop from home, which eliminates food waste when we can see everything we already have!

Healthy Eating for Picky Eaters: Oh, the Choices!

We're going to (intentionally) overload you with lists of all the amazing, healthy foods you may have never heard of before.

We are challenging you to pick at least three to try.

There is no shame in being a picky eater, but it's important to remember that even picky eaters can be adventurous!

Proteins

  • Tofu
  • Lentils
  • Canned tuna
  • Black beans
  • Tempeh
  • Edamame

Vegetables

  • Swiss chard
  • Red cabbage
  • Asparagus
  • Beets
  • Artichoke
  • Dandelion greens
  • Kimchi

Fruits

  • Jackfruit
  • Kiwi
  • Dragon fruit
  • Guava
  • Pomegranate
  • Mulberries
  • Pomelo

Creating Your Meal Plan

There are so many healthy and delicious foods that you can fill your table with.

There's no reason to limit yourself to foods that you think are “safe” just because you're a little choosy!

Bringing new foods to your table will help you prove to yourself that you can still be adventurous, and help you show your kids that life is about trying new things.

If you'd like help on how to find a workout and diet plan that will work for your lifestyle, look into the Fit Mom 3-day Weight Loss Jumpstart!

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Dr. Anthony Balduzzi, M.D. - Naturopathic Medicine, B.S. - Nutrition, B.S. - Neuroscience

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy eating for picky eaters.

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Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team

 

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