Is Yours a Picky Eater?

Posted: April 21, 2017

Picky eaters don’t have to always be young; some picky eaters can be teenagers as well! Eating a variety of vegetables seems to be a challenge for some families. Vegetables provide vitamins and fiber and they are low in fat and salt. Here are a few tips of the trade to help vary those veggies for young fussy eaters—and they work for older ones too!
USDA Food and Nutrition Service /SNAP-Ed Phot Gallery

USDA Food and Nutrition Service /SNAP-Ed Phot Gallery

  • Let your child be a “produce picker.” Help them pick veggies at the store. You can give them a choice between two that are affordable for your family. Ask them to pick one.
  • Cook together. Teach your child to wash fresh veggies, tear lettuce leaves and snap green beans.
  • Offer colorful veggies at meals and snacks. Choose an orange carrot, purple cabbage or sliced green cucumber.
  • Cut fresh vegetables into small sticks, and ask your child to pick some sticks to eat. Celery and carrots make great affordable sticks.
  • Buy vegetables that are in season. Check store specials for the best in-season buys. Here is what is in season now: asparagus, broccoli, cabbage, carrots, celery, greens, spinach and turnips.
  • Choose fresh, frozen or canned vegetables to get the best deal for your money. Picky eaters take the lead from you. Eat veggies and picky eaters will too!

Source: Eat Well Play Hard: Vary Your Veggies Parent Pages

Black Skillet Beef with Greens and Red Potatoes

Makes: 6 servings


1 lb beef (top round)
1 tbsp paprika
1 1/2 tsps oregano
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/8 tsp red pepper
8 tsp mustard (dry)
8 potatoes (red-skinned, halved)
3 cups onion (finely chopped)
2 cups beef broth
2 garlic clove (large, minced)
2 carrot (large, peeled, cut into very thin 2 1/2 inch strips)
4 cups kale (1 bunch)
Non-stick cooking spray


  1. Partially freeze beef. Thinly slice across the grain into long strips 1/8 inch thick and 3 inches wide.
  2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
  3. Spray a large heavy skillet with nonstick cooking spray. Pre-heat pan over medium heat.
  4. Add meat; cook, stirring for 5 minutes.
  5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
  6. Stir in carrots, lay greens over top and cook, covered, until carrots are tender, about 15 minutes.
  7. Serve in large serving bowl, with crusty bread for dunking.

Nutritional: Calories: 320, Fat 4g, Cholesterol 35mg, Sodium 410mg, Carbohydrate 54g, Fiber 9g, Protein 23g

Source: What’s Cooking, USDA Mixing Bowl

Contact Information

Mary Reistetter Ehret, M.S.,R.D.,L.D.N.
  • Extension Educator, Food, Families & Health
Phone: 888-825-1701