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Healthy meals for picky eaters


There’s no shame in being a picky eater — you know what you like and that’s OK. But it’s important that your preferences don’t stand in the way of getting all the nutrients your body needs. Thankfully, with the right healthy recipes on hand, you can get all the foods your body craves and still satisfy your taste buds.

Woman eating a muffin

There was a time when it seemed like the only options were to eat preservative-stuffed fast foods and feel full or eat like a bird and go through your day hungry. But that isn’t the case anymore. There are so many healthy alternatives out there and it is now quite easy to put a nutritious spin on your favorite dishes.


Breakfast is the most important meal of the day and you want to make sure that you and your family get out the door with bellies full of goodness. But that likely isn’t going to happen if you serve your six year old a dry piece of rye bread. Healthy muffins are a great place to start. They can easily be loaded up with fruits, nuts and whole grains. Plus, you can make a huge batch early in the week and keep them in the fridge for days. And you can easily alter any muffin recipe to the needs of a picky easter. Don’t like raisins? Try dates instead. Not a fan of blueberries? Give apples a whirl. And the more you experiment with muffin ingredients, the more healthy goodies you can cram into your morning routine.


Because many of us are off at work for lunch, it can often seem easier to just pick up a plain bagel from Tim Hortons than to bring a nutritious home-cooked meal. But that doesn’t have to be the case. The first step is getting things done in advance. If you whip up a large batch of something on the weekend and package it individually, you will easily have your healthy meals for the week. And eating something that isn’t from the food court doesn’t have to feel like a punishment. Soba Noodle Stir-fry is loaded with wholesome ingredients but tastes just like take-out. A nutrient rich lunch is important because it fuels you for a large part of the day — and if you plan ahead, a healthy, delicious meal is well within your grasp.


Dinner can be challenging, particularly if you’re cooking for several picky eaters, each with their own particular wants. Now, here’s where the wonder of the pizza comes in. And no, we aren’t talking about calling delivery. Pizza is a great dinner option because it involves toppings. It’s important to start with whole wheat dough because there simply isn’t any nutritional value in white dough. But after that, everything is up to you. If you’re cooking for yourself, then you can pick whichever toppings you prefer. Or, if you’re cooking for several people, you can section off the pizza and each person can top off his/her piece. Sausage and peppers is a nice place to start or if you’re feeling more adventurous you could give Mediterranean toppings a whirl. There truly is something for everyone.

All you have to do is pick a healthy recipe and try it once. If you don’t like it, that’s okay, give something else a try! There are plenty of healthy recipes out there and one of them is bound to treat your tastebuds to something totally new.

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