One study saw that 15% of the picky children preferred eating savory snacks versus meals. Some picky eaters may be at risk for lower intakes of vitamins and minerals like iron and zinc ( 14). Compared with typical eaters, studies report that picky eaters eat less fish, meat, fruits, and vegetables ( 11, 12, 13). Of course, the problem with picky eating is that it can create eating habits that lack balance and well-rounded nutrition. Though many caregivers and parents may unknowingly create mealtime pressures, it’s clear that forcing kids to eat when they don’t want to is unhelpful ( 10). Some external factors that may contribute to picky eating are rewards for eating, authoritarian styles of parenting, and pressure to eat when they don’t want to ( 9). Studies also suggest that picky eating may be the result of other internal and external factors.įor example, internal factors that might lead to picky eating include a child’s personality, temperament, or medical history. Some kids may develop highly specific likes and dislikes regarding food if they live with a sensory processing disorder. Research continues to try to crack the code on the causes and consequences of fussy eating ( 8). Some adults and children may avoid green foods, creamy textures, or foods with strong aromas. In contrast, others may develop strong dislikes for certain tastes, textures, smells, or even the way food looks. For example, a picky eater may prefer easy-to-chew or crunchy foods. Those preferences may be for foods of a certain taste or texture. It’s usually coupled with strong preferences for specific foods ( 1). Picky eating refers to an unwillingness to eat new foods or familiar foods. Balanced meals are made up of a combination of grains, proteins, fruits, vegetables, nuts and seeds, legumes, and dairy. SummaryĮating a wide variety of foods gives your body the best opportunity for good nutrition. Learn more about the foundations of healthy eating - and how it fits your preferences, lifestyle, and culture - in Healthline’s Definitive Guide to Healthy Eating in Real Life. The plate method can be a simple starting point for building healthy meals, but it’s imprecise and not generalizable to all foodways and eating styles. Don’t forget dairy (or similar nondairy) foods: Try including eight ounces of dairy milk or a nondairy equivalent with meals.Fill up the remaining 1/2 of your plate with fruits, vegetables, or a mix of both ( 7). Incorporate fruits and vegetables: Fruits and vegetables like bananas, avocados, broccoli, and spinach are full of vitamins, minerals, fiber, and antioxidants.It’s recommended to add protein to 1/4 of your plate ( 6). Protein foods also offer essential amino acids that help your body make energy and support immune health. Power up with protein: Chicken, fish, lean cuts of beef and pork, beans, lentils, nuts, tofu, and seeds are examples of protein-rich foods.Consider filling 1/4 of your plate with whole grains ( 4, 5). Choose whole grains: Whole grains include brown rice, barley, oats, whole wheat or whole grain bread, whole wheat or whole grain pasta, and quinoa, and they offer important nutrients like fiber and B vitamins.Balanced meals come from combining multiple foods and food groups together, which ensures good nutrition and promotes optimal health.īalanced meals may include a combination of: Foods and food groups offer a diverse set of nutrients everybody needs to function optimally.
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