Navigating Picky Eating with Type 2 Diabetes

Picky eating is commonly seen in children, but in some cases, it continues into adulthood. When diet choices are limited by picky eating habits, diet changes are more challenging, and there is an increased risk of nutrient deficiencies. Both of these issues can be problematic for someone dealing with a chronic condition, such as diabetes, in which diet is a cornerstone of management.

The roots of picky eating in adulthood

According to registered dietitian Crystal Karges, "Some adults may find that picky eating is something that developed in childhood and carried into adulthood, while others may have developed aversions or dislikes to foods in their later years."¹

The Ellyn Satter Institute explains that adult picky eating is likely a result of “too much food pressure as a child, lack of exposure to unfamiliar foods, or both. Adults, like many children, can also be especially sensitive to taste and texture."²

Adults dealing with picky eating habits may feel ashamed, embarrassed, or worry about being criticized for their food preferences. Eating at social events or in public places can be a challenge, adding additional stress and anxiety.¹

Strategies for expanding your palate

While picky eating is likely not going to resolve overnight, the following list of tips may help you get a jump start on trying and enjoying new foods:

Pair new foods with old favorites

• Serving a familiar food assures that you won’t go hungry and also takes some of the pressure off of trying the new food.
• Try a new food when there is no audience. Eating a new food in the comfort of your own home takes the pressure off and may help reduce anxiety associated with trying new foods.

Revisit foods you disliked in the past

• Remember, our taste for food changes over time. If you did not like a certain food as a child, as an adult, you may find that same food to be more palatable.

Make food discovery more fun

• Try a cooking class. Cooking classes are offered in a variety of settings, some of which include: grocery stores, retail shops, and community centers.
• Explore a new grocery store. Some grocery stores will let you sample a food before making a purchase.
• Check out your local farmers’ market. Farmers’ markets are a great way to explore new, in-season foods.
• Try a meal delivery service. Such services typically provide all the ingredients for a specific recipe along with instructions on how to prepare the meal. This is a great way to try a new food in the comfort of your own home and to reduce food waste.

Start small and track your progress

• Commit to trying one new food every week. Keep a journal of all the new foods you have tried with notes about what you liked or did not like, how the food was prepared, and if you are going to try it again.

When to seek professional help

If you are concerned that your diet is lacking in certain vitamins and minerals, speak with your physician about taking a complete multivitamin. Professional help may be beneficial for those with more significant concerns, especially if the idea of trying a new food causes extreme distress or if you find yourself extremely preoccupied with food. Your physician may be able to recommend a health care professional that specializes in the area of picky eating and other forms of disordered eating.