How to Eat Healthy When You Are a Picky Eater

eat healthy as a picky eater

How to Eat Healthy When You Are a Picky Eater

Whether you want to lose weight or want to live a healthier lifestyle eating the right foods may be difficult if you are a picky eater.

One complaint that I often hear from people who are trying to lose weight is that they don’t like healthy foods, and so it is difficult for them to eat the things they don’t like. When we spend our whole lives eating processed foods, this becomes what we crave.

If you are a picky eater… and you know who you are… then dialing in your nutrition may seem daunting.

I used to consider myself to be a picky eater. I didn’t ever eat vegetables, and I hated the taste of water. I was used to eating fast food every day and downing bottles of soda. I just didn’t like the healthy foods that I knew I should be eating, and so I didn’t go out of my way to make myself eat them until it was time for me to make that decision to lose weight and change my life… before it was too late.

I knew that if I didn’t lose weight, I was risking dying an early death, and this terrified me. I no longer had a choice. I had to lose the weight, which meant that I had to start eating the healthy foods that I didn’t like.

Two things happened when I did this. I learned how to get around my picky eating and create meals that I actually enjoyed. I also learned that the more I ate the foods I didn’t like, the more I began to enjoy them.

I used to hate brussel sprouts, but now they are one of my favorite foods, and I try to include them in as many meals as I can. And that water that I hated to drink? Now that is all I drink. I can’t seem to get enough of it.

If you are a picky eater and you want to lose weight, or just start eating better, you need to learn to work around the foods you dislike and also try to like some of the foods you hate. You never know, that tasteless veggie may end up being your favorite food.

Explore Different Food Options

Just because you are a picky eater doesn’t mean you should be afraid to try new foods. Explore various food items and vegetables that you have never had before. You may end up surprising yourself and discover a new favorite.

Most picky eaters limit themselves in their food choices and don’t like to experiment with unfamiliar foods due to the fear that they will taste bad.

While you may come across foods you don’t like, you may also find new foods you didn’t know that you would enjoy. And, when you limit yourself on food choices, you may also be limiting yourself on essential nutrients.

This is also a great opportunity to learn how to cook new and exciting dishes. And, if you are getting on a Custom Meal Plan, have your nutritionist add some foods you may not be sure about. When you fill out your questionnaire, we will make food suggestions. If you are not sure if you like something, tell us to add it to your plan, and we will make sure that you can include it in a meal that is enjoyable. Try new healthy foods

Get the Family Involved

If you are a picky eater and live in a household with family members, chances are you are not the only picky eater.

By getting the whole family involved in trying and cooking new foods, you will be more likely to enjoy the foods you are eating. For many of us, food is a social event, and it makes mealtime more enjoyable. Begin associating this social time with healthy foods, and you may find yourself enjoying the healthy foods more than you thought you would.

Retrain Your Taste Buds

Sometimes the best way to get over being a picky eater and eat the healthy foods you know you should be is just to do it.

You can actually retrain your taste buds to start enjoying the foods you dislike. Start by removing salty and sugary foods from your diet. This will help you cut down on cravings, allowing you to focus on better foods.

Begin adding the foods you dislike into your diet, along with foods and flavors you do enjoy. You can even try seasoning the foods you don’t like with flavors that you prefer.

And don’t just try the food once. If you want to retrain your palate to enjoy certain foods, you will need to eat them several times. Eventually, your palate will start to enjoy those foods, and you start liking them more and more.

If you regularly eat the new healthy food that you disliked, it can only take a couple of weeks to begin to enjoy it.

As you cut salty and sugary foods from your diet and replace it with healthy foods, you will find that your palate will lose tolerance for the salty and sugary foods and begin to crave the healthy foods. Foods that you used to enjoy you may suddenly find not that enjoyable and the flavor to be too intense.

For example, once you become accustomed to not eating processed or sugary foods, eating a candy bar may suddenly taste very unappetizing, and sodas may taste thick and much too sweet to drink.

Find Healthier Versions of Your Favorite Foods

A good place to start if you are a picky eater is by swapping our your unhealthy foods for something that is better for you, but still close to the foods you are staying away from.

For example, here are some swaps for some of the most popular unhealthy foods:


Coca-Cola, Pepsi, Mountain Dew… we all have a favorite soda, but we all know that they are far from being healthy. Sodas are one of the hardest things to give up. They are also one of the biggest sabotagers of weight loss.

Instead of drinking sodas try swapping it out for another tasty carbonated beverage. When I started to lose weight, I switched from Coke to Diet Coke, and then to Sparkling Ice. You can also try soda water, which comes in many flavors. If you want the soda taste, you can buy a cola flavored stevia and add it to your soda water, making it a healthier zero calorie soda.


Sugar is everywhere, and it seems to be added to almost everything that we consume. Companies add sugar to their products to make them taste better and make the food more addicting. Sugar addiction can be a challenge to overcome, but there are ways you can still sweeten your foods, without the additional calories.

Switching to a natural, zero calorie sweetener can help you lose weight and eat healthier. Try a natural sweetener like stevia or xylitol. These sweeteners don’t contain the calories found in regular sugar, nor do they include the harmful chemicals found in artificial sweeteners.



Mashed potatoes, baked potatoes, french fries… potatoes have become a major staple in our diet, but this starchy carb can also ruin our diet and stop us from losing weight. There are so many ways to prepare potatoes, and they are one of the most common food items consumed.

Swap out your potatoes for sweet potatoes. Sweet potatoes are healthier for you and don’t spike your insulin levels like a regular white potato. Sweet potatoes can be used in place of any of your favorite potato dishes, and they can be a lot of fun, especially since they come in various flavors and colors. If you don’t like the traditional orange sweet potato, try a white sweet potato, or even purple! Sweet potatoes are the perfect substitute for french fries and go perfectly with burgers.


I have always loved pasta, and when I began to lose weight, I thought I had to cut it out completely. As it turned out, there are some great alternatives to the carb filled noodles we traditionally eat.

Instead of your traditional noodles, try using zoodles or spaghetti squash. You can even find my ground bison spaghetti, one of my favorite pasta recipes using spaghetti squash, by clicking here.

It is so good, and with a pasta dish like this, you don’t even miss traditional spaghetti!


Although rice isn’t the worst thing for you, and can even be part of a healthy diet, however, if you are trying to cut down on carbs and calories consider using cauliflower rice instead. This is a tasty alternative to rice and can be used in place for almost any recipe. It is easy to make on your own. All you need is some cauliflower and a cheese grater and simple grate the cauliflower into rice-like pieces. Or, you can skip the hassle altogether and purchase cauliflower rice already made. Most grocery stores sell cauliflower rice in the produce section and frozen food section of the store.

This is also a great way to add vegetables to your diet if you are a picky eater and don’t typically consume many veggies.

Don’t Let Being a Picky Eater Keep You From Your Goals

Being a picky eater shouldn’t stop you from eating healthy. There are plenty of ways to be both a picky and a healthy eater.

When you are a picky eater, you may feel limited by your food options, which can lead you to consume the same foods over and over again. Eventually, you may become tired of that food and return to eating the unhealthy foods you were before out of boredom.

This is an obstacle that most people on a diet face. They get tired of eating the foods they think they must consume to lose weight. One of the go-to meals for most new dieters is grilled chicken and broccoli. If you are eating this every day, it can be very boring, and soon you won’t want to eat it anymore. You may then find yourself eating almost anything else just to bring some excitement back to your meals.

Find ways to make your healthy meals fun, and allow yourself to try foods you’ve never considered eating before. Make it your mission to find healthy foods that you like, and to train your palate to enjoy the foods you didn’t think you’d ever eat willingly.

You can also get on a Custom Meal Plan, where a nutritionist will create a plan based solely on the foods you like. This is the perfect solution for picky eaters who don’t know who to eat healthy while being limited in food choices.

About the Author Possible Pat

Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.

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