What makes a picky eater, and how can you overcome it?
From kids refusing to eat anything other than mac and cheese to adults who seem to request everything on the side, picky eating can occur across all age groups and can impact your lifestyle and your nutritional intake. With more than one-quarter of American adults self-identifying as picky eaters (and only 28% of Americans saying they don’t know a picky eater), let’s take a look at what it means, why it’s essential to have a diet that’s rich in variety, and what picky eaters can do to broaden their palette.
I don’t like olives or beets. Does that make me a picky eater?
According to the National Library of Medicine, picky eating (also known as fussy or choosy eating) is classified as part of a spectrum of feeding difficulties. It’s being unwilling to eat certain foods, try new foods, or having a strong preference for certain foods. So, while requesting they hold the olives in your lunchtime sub isn’t considered picky, sticking to beige foods only is. Common characteristics of picky eaters are:
- Getting upset when presented with unfamiliar foods
- Only eating a shortlist of specific foods
- Lack of interest in exploring new or unfamiliar foods
- Worrying about situations where food selection can’t be controlled (e.g. set menus at events)
What causes picky eating?
The nature-versus-nurture debate is a strong one when it comes to picky eating. However, we seem to agree that picky eaters are ‘made’, with over 70% of Americans believing this to be the case. But how are they made? Well, the leading causes appear to be:
- The texture issue – typically stemming from toddlerhood, this is an issue that can bleed into adulthood. Research has shown that certain textures – whether from animals or plants – are naturally less appealing.
- It runs in the family – if your parents voiced their distaste for certain foods, it’s highly likely you’ll feel the same way. Often picky eating runs in families as a child’s exposure to different foods could be limited.
- Trauma – if you choked on a particular food as a kid, you could develop an aversion to it. If your parents refused to let you leave the table until an entire bowl of cooked broccoli was finished, that could also create an aversion to it.
- Genetics – some of us are genetically predisposed to be ‘super-tasters’ – that is, an acute sense of taste that allows you to experience flavors more intensely.
- Medical conditions – conditions like anxiety, chronic constipation, or allergies can lead to aversions to specific foods. On the other end of the spectrum, avoidant restrictive food intake disorder (or ARFID) is an eating disorder similar to anorexia. It involves limiting the amount and/or types of food consumed but without body shape or size issues.
Which foods are the main culprits?
According to this study, slimy, gooey, or mushy foods are most likely to disgust people, and unusual textures are often met with reluctance. But what single food tops the charts as America’s most hated food? Olives, apparently! Things like beets (which many say taste like dirt), cilantro (tastes like soap), bitter brussel sprouts, and slimy yet spongy mushrooms all commonly feature in the world’s most hated foods lists.
Why it’s important to embrace variety
Variety is the spice of life and a balanced, healthy diet can help reduce the risk of certain diseases. But what exactly does variety mean? Does it mean eating more? This can be useful when eating lower-calorie and more nutritious fruits and vegetables, but less so when related to processed, high-calorie foods. So, what are three of the most hated foods that you should be incorporating into your diet?
- Brussel sprouts – yes, those bitter little cabbages pack a serious nutritional punch – high in fiber, protein, and vitamin C, these are worth acquainting yourself with. Make them your new favorite vegetable with one of these recipes.
- Broccoli – embrace your inner Diplodocus dinosaur and get munching on these mini-trees for a dose of vitamin C, K, and A and anti-cancer nutrients like diindolylmethane and selenium. Ditch the soggy boiled broccoli and road test one of these recipes that are promised to win you over.
- Beets – a common feature at the salad bar that’s often passed over, these jewel-toned root vegetables are a quick carb energy source that won’t leave you crashing (like the processed kind), and a good source of magnesium, calcium, iron, and niacin, as well as vitamins A and C. Put the canned beets to the side and get creative with the raw vegetable – you’ll be surprised how well it grates (and integrates) into a slaw. Or, pop some in the oven and experience sweet and crispy roasted beets.
How to overcome picky eating
From repeated exposure to foods to consulting with medical professionals, there are plenty of avenues you can take to get past picky eating. Here are our five favorite strategies – be prepared for some trial and error to find what works best for you:
- Repeated exposure – tried it and hated it? Don’t give up yet! Evidence suggests that children need to be exposed to a food at least 12 times before they start to like it, and if you haven’t tried a particular food in a while (or ever), you should approach it with the same persistence. Try preparing it in different ways to make it more palatable, or mix it with foods you already like.
- Make it fun – try designating one night a week to try something new and get friends or family involved. Whether it’s a new food, recipe, or tasting, get out of your comfort zone and embrace the unfamiliar. Just make sure the environment is comfortable and free from any pressure.
- Give up (some control) – if you’re in the driver’s seat, you’ll likely choose the familiar over the new, so sometimes giving up control and rolling with what’s presented (like at restaurants with fixed courses or functions with set menus) is a great way to get a little adventurous. You might surprise yourself!
- Don’t overthink it – often picky eating comes down to overthinking your food. Try to focus on how things taste rather than their appearance.
- Don’t rush it – if you’ve been a picky eater for a while, it’ll take time to undo your behaviors. Celebrate small wins and cut yourself some slack along the way.
A lifelong habit that is worth resolving
Irrespective of the cause (medical issues aside), picky eating in adults is often a habit developed over many years. Combatting this issue is entirely possible with persistence and is crucial to ensuring all your nutritional needs are being met. Not only will you feel better physically, but you’ll reap the benefits of freeing yourself mentally from mealtime woes.
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