Picky Eater Playbook: Steps to a More Varied Plate

Alyssa A. Pittman, RDN

Eating healthfully can be a challenge for picky eaters, regardless of age. Whether it’s children who turn up their noses at veggies or adults with a limited range of preferred foods, there are strategies to incorporate a broader array of healthy choices. Here are some tips and tricks for encouraging healthier eating habits in picky eaters:

Start Slowly

Introduce one new food at a time rather than overwhelming with a plate full of unfamiliar items. This can make the experience less intimidating.

Familiar Formats

Present new foods in a way that's familiar. For example, if someone loves pasta, try adding finely chopped spinach to the sauce.

Blend It In

Smoothies are a great way to incorporate fruits, vegetables, and other nutrients. The sweetness of the fruits can often mask the taste of veggies.

Make Substitutions

Replace favorite but less healthy foods with healthier versions. For instance, if someone loves mashed potatoes, try a mix of mashed cauliflower and potatoes.

Get Creative with Presentation

Make meals visually appealing. Fun shapes, colors, and arrangements can make food more enticing. For children, consider bento box presentations or using cookie cutters for fun shapes.

Involve Them in Cooking

People, especially children, are often more inclined to try something they've helped prepare. Cooking together can be a bonding experience and an educational opportunity.

Repetition is Key

It may take multiple exposures to a new food before someone warms up to it. Don't be discouraged if they don’t take to it immediately.

Educate on Benefits

For older picky eaters, understanding the health benefits of certain foods can motivate them to expand their horizons.

Stay Positive

Avoid turning mealtime into a battleground. Positive reinforcement, rather than punishment, can create a more favorable dining environment.

Set an Example

Modeling diverse eating habits can have a significant impact, especially on children. They're more likely to try something if they see others enjoying it.

Experiment with Textures

Sometimes, it's the texture of a food, rather than its flavor, that's off-putting. For example, someone might not like cooked mushrooms but might enjoy them raw in a salad.

Flavor Enhancers

Herbs, spices, and sauces can transform the taste of food. If someone doesn't like plain broccoli, they might enjoy it with some garlic and lemon or a sprinkle of cheese.

Try Different Cooking Methods

Roasting can bring out the natural sweetness in vegetables, making them more palatable than when steamed or boiled.

Offer Choices

Instead of saying, "Do you want broccoli for dinner?" ask, "Would you prefer broccoli or carrots tonight?" This gives a sense of control.

Stay Consistent

Consistency in offering diverse foods and maintaining a routine can gradually expand the palate of a picky eater.

Remember, every individual’s preferences are unique, and what works for one person might not work for another. It’s essential to be patient, understanding, and open-minded when helping picky eaters embrace a more varied and nutritious diet.

Hello! I’m Alyssa Pittman, a 35-year-old Registered Dietitian based in Shrewsbury, MA. I still remember the day I passed the RD exam – it remains one of the best days of my life! All my hard work, dedication, and countless hours poured into studying and understanding the intricate world of nutrition had finally paid off. More than the personal achievement, I was ecstatic about channeling my passion for food and nutrition to aid others. Whether it’s assisting those grappling with weight issues, helping manage diseases through diet, or guiding those with disordered eating patterns, my commitment to making a positive difference has been my driving force.

My intrigue with nutrition took root during my junior year in high school. A vivid memory that stands out is when I eagerly educated my classmates about which granola bar was the healthiest option. 😊 Fast forward a bit, and as I delved deeper into my first nutrition class at Framingham State University, I was taken aback. I had stepped into a universe that was much broader and profound than just granola bars and apples. It dawned on me that nutrition was a profound science, influencing not just our physical wellbeing but also our mental health.

Beyond the professional realm, I treasure the time I spend with my beloved husband and our two spirited young boys in our Shrewsbury home. Our evenings often oscillate between cozy family movie nights and playful sports sessions in the backyard. It’s these moments of laughter and bonding that add true richness to my life.

Now, let me take you through my professional journey, where my passion for nutrition came to life in various impactful roles:

Harvard Street Neighborhood Health Center - Director of Nutrition

At Harvard Street, I faced the exhilarating challenge of creating a nutrition department from scratch. Collaborating with dedicated doctors and nurses, I provided specialized nutrition counseling for patients of all ages and backgrounds. In addition, I championed community nutrition, overseeing a food pantry to ensure both availability and education about nutritious food choices.

Blackstone Health Inc. - Nutrition Director

In this role, I was responsible for ensuring that seniors across 13 centers in Rhode Island had access to nutritious meals that met state and USDA guidelines. Beyond the menus, I organized weight loss groups, offered individual counseling, and took to the stage to educate seniors on topics close to their heart – quite literally – such as heart health, diabetes, and more.

College of the Holy Cross - Assistant Director of Nutrition

Here, I worked with the vibrant college community, offering nutrition counseling on various topics like sports nutrition, food allergies, and eating disorders. One of my proud achievements was leading the Food Allergy and Special Diet Program, ensuring that students with dietary needs felt safe and catered for. I also took on the academic hat, presenting to classes about the foundational and specialized aspects of nutrition.

Throughout these roles, one thing has remained constant: my passion for helping individuals foster a healthier relationship with food. By understanding, respecting, and working with our unique dietary needs and preferences, I believe we can all lead healthier, happier lives.