How to Expand a Picky Eater's Pallet
By Rachel Carver
Kids go through many phases. Their characteristics and habits change constantly. And, just when you think you've finally figured out what your child likes, that changes again.
If your kiddos currently live on chicken nuggets and noodles, don't despair. There are some ways to expand the pallet of your picky eater.
The Strategy
Start with the foods you keep at home. If you want your kids to eat more fruits and vegetables, purchase those items at the grocery store. Hungry kids will reach for foods they can see that look tasty. Keep apples and bananas on the counter. Chop up veggies and put them front and center in the fridge.
Introduce fruits and veggies when your kids are nice and hungry. Sauteing carrots in butter and garlic on the stove will make them smell delicious. You can also mix veggies into a variety of dishes, such as pastas and stir-fries.
Here are some foods to look for at the grocery store on your next shopping trip.
Vegetables
Kid-friendly veggies include:
- Baby carrots
- Corn
- Green beans
- Broccoli
- Cauliflower
- Celery
- Cucumber
Fruits
Choose from these tasty fruits:
- Apples
- Bananas
- Blueberries
- Clementines
- Grapes
- Kiwi
- Mango
- Oranges
Meats
Use versatile meats, such as:
- Bone-in chicken drumsticks
- Chicken thighs
- Chicken breast
- Ground chicken or turkey
- Ground beef
Snacks
Tasty snacks include:
- Corn tortilla chips
- Dried fruit
- Popcorn
- String cheese
- Yogurt
The Shopping Trip
Busy lives make shopping hard. Combine this with the whole family's opinion on what should go into the cart, and you're in for a stressful trip. Implement some of these tips to simplify your next trip to the grocery store.
- Use curbside pickup to avoid impulse buys and save time
- If you enter the store with your kids, give them specific items to find to keep them busy
- Give your kids some vegetable choices
- Have the kids pack the grocery bags
- Save the middle of the store for last, so you have less room for ultra-processed foods
The Bottom Line
Persistence is key. If your kids are hungry enough, they will eventually eat the foods available to them. They will also follow your example, so making healthy food choices for yourself is important. Be creative to have some fun along the way to expand the pallet of everyone in your family. Your kids will eventually get tired of chicken nuggets.
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