15 Must-Try Foods for Picky Eaters
It’s a parent’s job to make sure their children are getting the nutrition they need to grow up healthy. But if you have a picky eater, it can be difficult to find foods that will appeal to them.
The good news is that there are plenty of options out there that kids will love! Here are some of the best ones:
Broccoli
Broccoli is high in vitamins A, C, and K. It’s also low in calories and high in fiber—two things that make it easy to digest and good for picky eaters.
Cucumbers
Cucumbers are a great source of vitamin C, which helps with the immune system and collagen production. They are also low in calories and contain potassium, fiber, magnesium, and antioxidants (which help prevent cancer).
These nutrients make cucumbers great for picky eaters because they can be added to any meal without adding any extra fat or calories. If you’re looking for an easy way to sneak some veggies into your child’s diet without them knowing it has happened, then this is the food for you!
Green beans
Green beans are a good source of vitamins A and C, as well as fiber and potassium. They’re also low in calories and fat. As with most vegetables, green beans can be steamed, stir-fried for a quick side dish, or even made into soup!
Grapes
Grapes are a great source of vitamin C, which helps strengthen the immune system. They’re also sweet but not too sweet, making them easy to eat for picky eaters who don’t want anything too sugary. Grapes can be eaten out of hand or popped into your mouth one at a time (a great way to get kids to eat them). Finally, they’re portable—you can take these grapes with you anywhere!
Green peppers
Green peppers are a good source of vitamins A and C, folate, potassium, and fiber. They are also rich in carotenoids (a type of antioxidant), which help fight free radicals that can damage the body’s cells.
Asparagus
Asparagus is a vegetable that can be enjoyed by all ages. It’s rich in Vitamin K and Vitamin A, making it a good source of those vitamins. Asparagus also contains Vitamin C, folate, and potassium—all nutrients that are important for your body to function properly.
Asparagus is easy to prepare and has a mild flavor that kids will enjoy if they’re eating their veggies! You can boil or steam fresh asparagus for about 5 minutes until tender but still crisp, then drizzle with olive oil or lemon juice before serving it up as an appetizer or side dish at dinner time!
Avocado
Avocados are a great source of healthy fats, which are good for the heart and brain. They’re also full of fiber, potassium, and vitamin E.
Avocados can be used in a variety of ways: sliced on sandwiches or salads; blended into smoothies; chopped up with other fruit for dipping (like apples); mixed with olive oil as an alternative to mayonnaise on sandwiches or burgers; added to guacamole recipes; or even eaten solo!
Spinach
Spinach is a great source of iron and vitamin A, two nutrients that are particularly important for children. It can be added to salads, omelets, and smoothies. If you’re looking for something new, try steaming or stir-frying your spinach with garlic and olive oil for a delicious side dish!
Citrus fruits (oranges, pink grapefruit, etc.)
Citrus fruits are a great source of vitamin C, fiber, and calories. They can help fight colds and flu.
These fruits also contain vitamins A, B6, and folate, which are important for the body’s functions. They also contain calcium, which is good for bone health; iron, which helps form red blood cells; and magnesium, which helps produce energy from food sources.
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Peaches, plums, apricots, and other stone fruits
Stone fruits, such as peaches, plums, and apricots, are excellent choices for picky eaters. They’re rich in vitamin C and potassium, which can help boost your child’s immune system. Stone fruits also contain fiber, a nutrient that helps your child feel fuller longer, as well as a low glycemic index (GI), which means they won’t spike blood sugar levels like other sweet treats might do.
Yogurt
Yogurt is a great source of calcium, which can help your child’s bones stay strong. It also contains probiotics that aid digestion, making yogurt a good option for those who suffer from constipation or diarrhea.
Yogurt can be used as a substitute for sour cream in recipes like pancakes or mashed potatoes, and it’s also delicious on top of fruit salads or granola parfaits. You can even use yogurt as an ingredient in baking—it will add moisture to breads and muffins!
Yogurt smoothies are another way to get some probiotics into your picky eater’s diet. Just mix plain low-fat yogurt with fruit (strawberries work well), maple syrup (or honey), vanilla extract, and crushed ice if desired.
Chicken
Chicken is a good source of protein that is versatile and can be prepared in many different ways. It’s inexpensive, easy to cook, and healthy. Chicken can be served with many different foods, including vegetables, fruits, and grains.
Sweet potato fries (instead of regular fries)
If you’re the parent of a picky eater, you know that it can be tough to find foods they’ll actually eat. Sweet potato fries are one option that might just have them coming back for more. They’re low in calories and high in fiber, potassium, and vitamin C, and unlike regular fries, sweet potatoes have a low glycemic index.
Sweet potatoes are also loaded with beta-carotene (which converts into vitamin A), which supports growth and development as well as eye health and immune function. So while these little guys may not be quite as crispy as their deep-fried counterparts, they still taste good!
Hummus and pita bread
Hummus is a great way to get your picky eater to try something new. It’s made from chickpeas, so it’s high in protein and fiber, as well as vitamins C and K. To make hummus at home, you’ll need:
- 2 cans of chickpeas (also called garbanzo beans) drained
- 1/2 cup tahini (sesame seed paste), plus more if desired
- Juice of 1 lemon or lime; zest optional (zest will add flavor but not much nutrition).
Once you’ve got your ingredients ready, blend everything together until smooth-ish—this should take less than two minutes with an immersion blender or food processor. If needed, add more lemon juice until the consistency is right for dipping pita bread into; feel free to adjust salt levels at this point too!
Serve with warm pita bread cut into triangles and drizzle extra olive oil over top if desired; it adds another layer of flavor without being overpowering or heavy like regular salad dressing might be.
Beans in any form
Kid-friendly options include edamame (soybeans), black beans, and lentils. Beans are a good source of protein, fiber, and iron—all essential nutrients for growing bodies. They’re also high in magnesium and potassium, which help keep energy levels up throughout the day. Kids like them because they’re fun to eat!
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These foods have no strong taste of their own and are easy to mix with other foods.
- The best part about these foods is that they’re versatile. They can be mixed with other foods, used as a base for other foods, or even added as a topping or side dish to your child’s meal.
- This makes them ideal for picky eaters who want variety in their diet but don’t want to try something new every time they eat.
The key to getting kids to eat better is to make it fun and easy. If you can do that, then your child will be well on their way to a healthier diet!