Navigating Picky Eaters *PARENTS READ*

The latest research and statistics tell us that picky eating isn't just a choice—it's influenced by a mix of biological and environmental factors that can start as young as 12 months old.

** Watch the full video over Picky Eaters on KAMR Local News https://www.myhighplains.com/news/today-in-amarillo/rebuilt-life-coaching-discusses-workout-results-on-today-in-amarillo/

Here are some insights:

🔴 78% of picky eating in kids is tied to genetics.

🔴 45% of cases happen because parents push or restrict food too much.

🔴 30% of picky eaters as adults say their food aversions come from bad experiences in the past.

These eaters can be tough to identify as there isn't a standard definition or tool to assess it, but it needs to be recognized! 

Here's why: This behavior may lead to stress, affect family dynamics, and cause severe nutritional deficiencies, as children typically receive fewer key nutrients like zinc, iron, and fiber. 

So, is frequently eating "bad" food what leads people to become picky eaters?

No research indicates that eating unhealthy food leads to picky eating, but it can play a vital role in developing "picky" eating habits; here's how:

🔴 Taste preference: People's tendency to reject healthier foods can be influenced by foods high in salt, fat, and sugar.

🔴 Trauma: If one has a bad experience with a particular food, they will most likely avoid it.

 🔴 Nutritional Deficiencies: Unhealthy foods can limit flavors and textures, preventing one from wanting to try new foods. The more bad foods you eat, the more you crave.

🔴 Support: If your inner circle eats this way, it's easier for you to develop those same habits. This applies to kids as they model their parents' behaviors. 

Now that you have a better understanding of how these connect, let's discuss three tips to help you navigate picky eating and work towards finding a more balanced approach to food. 

Tip #1:

Change your mindset. If you keep telling yourself you are picky, will you be open to trying new things? 

While food is cultural and passed down within families, it also has a mental aspect. 

Mindset matters 100%. Your mindset is your set of beliefs, thoughts, and feelings about a given situation or circumstance. 

When you want to alter your mindset about trying new foods, you need to understand whether you have a growth or fixed mindset. 

A fixed mindset is the belief that one is unable to change and that no effort is required to achieve success. 

A growth mindset believes with effort, consistency, and perseverance, you are able to develop over time. 

Here are some examples of fixed vs growth mindset:

🙁 Fixed: No, thank you, I don't want to try that. I'm a picky eater.

Vs. 

😁 Growth: I am constantly evolving and can work towards progress.

Another example looks like this: 

🙁 Fixed: I will always be a picky eater, which won't change.

Vs. 

😁 Growth: I like the way you tried all kinds of different foods until you found something that you enjoyed.

It will take time to adopt this mindset, but it will benefit you greatly in being able to add more variety of foods!

Tip #2: 

🪄 Be strategic with trying new foods.

When considering foods that are not already being eaten, planning and well-thought-out strategies are needed to provide the best experience. 

Try to be involved in the planning, shopping, and cooking process as well; by being involved, it becomes more of an experience.

📌 Talk about the food, plan for the food, and then let it simmer in your mind before trying that food. Once you've tried it, plan to try it again within a week of the first time it is introduced.

🪅 Make sure you try foods in a social environment with friends or family, not alone or with the food singled out. 

💭 Try different cooking methods like air frying, baking, steaming, or sauteeing. 

Having a strategy in place will also allow this new 'thing' to be less scary! 🎉

When starting out keep it simple, make a list of a few foods you want to try!

🍽 When trying new foods it is important to come in when you are most hungry such as at the beginning of a meal or snack. 

🍱 You certainly don't have to eat the food in its entirety but try a few bites, and then come back to it to continue to expose yourself to new tastes and flavors.

Tip #3:

 Keep trying.  It can take up to 20 times before you know if you like a certain food. 

📝 Research has shown that consistent exposure over time to foods has resulted in increased liking of that particular food. 🔍 Specifically after 6-10 exposures to a vegetable with added sugar or salt, the intake of the unsweetened or unsalted vegetable increased.

So let's start by trying it in different ways.

Get creative with seasonings! 

Great examples of these are from the REBUILT recipes such as:

🥦 Buffalo Cauliflower

🥦 Cinnamon Roasted Butternut Squash

🥦 Kale with a Kick

🥦 Seasoned Brussel Sprouts

All of these recipes use other types of flavors to make these vegetables taste even better!

The cooking method also makes a difference to the texture!! 

Instead of steaming or boiling vegetables, try putting them in the air fryer or roasting them for added crunch! 

While trying new foods might feel overwhelming at times remember to take a step back and start simple. 

Have a positive mindset, and open yourself up to new possibilities, flavors, and textures. 

Introduce a food you might not enjoy with a food you really enjoy!

Invite others to surround and support you, asking them why they like that food and how they enjoy it prepared. 

Keep trying it, remember the more you are exposed to a food the more you will be able to accept it. 

Try it with different cooking methods and flavors!

Finally, try to have fun with it!

The more you are able to explore the flavors of different foods to more variety of rich nutrients you will be able to receive from those foods!

Hope this helps guys!

** Watch the full video over Picky Eaters on KAMR Local News https://www.myhighplains.com/news/today-in-amarillo/rebuilt-life-coaching-discusses-workout-results-on-today-in-amarillo/

Coach Haley