6 Tips for Overcoming Picky Eating and Enjoying Vegetables

Being a picky eater doesn’t make you a criminal, but it can limit the variety and health benefits of your diet. If you want to start eating more vegetables and improve your eating habits, there are simple strategies that can help make healthy foods feel more enjoyable and less like a chore. Here are six life hacks to help you overcome your vegetable aversion.

1. Forget How You Felt as a Kid

Your childhood experiences with vegetables may have been less than favorable, but as an adult, your taste buds have changed. According to Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss, children's taste buds are more sensitive to bitter flavors. That means vegetables like broccoli may have tasted unpleasant to you as a kid, but as an adult, your taste buds might actually enjoy them.

2. Surround Yourself with Healthy Food

Just like the French aren’t born loving escargot or the Japanese loving sushi, you can learn to appreciate healthy foods by consistently exposing yourself to them. Research suggests that people grow accustomed to the foods they regularly encounter. By keeping whole wheat pasta, fresh vegetables, and lean proteins in your kitchen instead of processed foods, you might find yourself craving healthier options more often.

3. Ease Your Way Into It

If you find certain vegetables unappealing, don’t force yourself to eat them in their plainest form right away. Georgie Fear suggests starting small, like dipping raw carrots in ranch dressing. Over time, you might be able to switch to more nutritious dips like hummus. The key is to gradually build your vegetable tolerance, so don’t worry if it takes some time.

4. Appeal to Your Sweet Tooth

Humans naturally crave sweetness, so why not use this to your advantage? Roasting vegetables can bring out their natural sugars and make them taste much more appealing. Vegetables like brussels sprouts can be caramelized and crispy when roasted, turning them into a surprisingly sweet treat. Experiment with different cooking methods to enhance the natural flavors of your vegetables.

5. Go for the Fancy Stuff

Research shows that people tend to enjoy food more when they believe it’s of higher quality. This means that you might find yourself liking organic vegetables or farm-fresh produce more than their cheaper counterparts. Consider spending a little extra on high-quality ingredients, like organic tomatoes or locally grown greens, as they might not only taste better but could also enhance your overall dining experience.

6. Make Sure You’re Actually Hungry

The best time to eat vegetables is when you’re truly hungry. Georgie Fear emphasizes that it’s crucial to avoid eating just for the sake of it. When you're genuinely hungry, you're more likely to enjoy whatever is in front of you—even if it’s a salad or a bowl of vegetables. Listen to your body’s signals, and make sure you’re eating because your body needs fuel.

By adopting these simple strategies, you can start to develop a better relationship with vegetables and improve your overall diet. It might take a little time, but the results will be well worth the effort.