If you cant stand the sight of green veggies and fish, this is exactly what you should eat instead... because it's not just kids who are fussy, right?

Food aversions aren’t just restricted to toddlers. They’re intensely personal and can result from deep-seated dislikes in childhood or bad experiences such as food poisoning and tummy bugs.

Avoiding a whole food group can create a nutritional imbalance, which can be an issue particularly for younger, still growing members of the family. To ensure you’re not missing out, switch in these practical and tasty alternatives to the common foods in the firing line.

Don't like bread? Try crackers, wraps, pasta, quinoa and rice

The poor loaf of bread is being whipped off menus left, right and centre and blamed for everything from weight gain to bloating and reflux. If you don’t like it or want a change from bread, there are many options from the same food group that will provide you with fibre and complex carbohydrates for fuel. Sub in wholemeal crackers, wraps, crispbreads or pasta. If you want to move away from wheat, go for rice varieties (plus rice noodles or rice paper rolls) or corn crackers. Quinoa, polenta and oats are other good alternatives from this grainy food group.

Don't like green leafy veggies? Try any other coloured vegetable

Brussels sprouts, broccoli, spinach... Anything that’s dark green and leafy is commonly on the list of avoided foods. This group provides fibre, in particular the insoluble variety, which helps to keep your bowel movements healthy. If you’re not a fan of green veg, there are many options, in all colours of the rainbow, that will adequately ‘step in’ nutritionally as all veg provide fibre and antioxidants. Capsicum and sweetcorn are good options that also taste sweet.

If all veg is off the menu, you may need a fibre supplement to keep you regular.

Don't like tropical fruits? Try berries and pears

With the hundreds of fruits available, there’s a good chance you’ll find ones you do like. Only two pieces a day are required in a balanced diet and they’re a great source of fibre and vitamin C.

I split fruits into four groups: wet (pear, apple), dry (blueberries, strawberries), slimy (bananas, mangoes) and watery (melons, orange), and I find that people tend to gravitate towards items in the same category. If you dislike all fruit, try to eat more veg. If those are off the menu, too, you may need a fibre supplement or multivitamin.

Don't like cow's milk? Try fortified soy, almond or rice milk

If you can’t stand the taste of milk, even in your daily latte, try to eat more yoghurt and cheese, which are both excellent sources of calcium and protein. If all dairy is an issue for you, look for calcium-enriched alternatives such as soy, almond and oat milks or protein-enriched rice milk. If you don’t want to drink milk or use it on cereal, use it in sauces or as an ingredient in baking.

Don't like fish or seafood? Try flaxseeds, chai seeds and walnuts

Fish is high in omega-3 healthy fats, but if it’s not your thing, then flaxseeds, chia seeds and walnuts are all good plant sources, if eaten daily, as are oils such as canola and soybean. (If you’re relying on plant sources, you may need an omega-3 supplement.) Fish and seafood are also high in iron and zinc (which are key for a strong immune system), and protein (which is essential for growth and repair), so it’s important to get enough from other sources such as red meat, poultry, eggs, tofu, tempeh and legumes.

When to see an expert

There are always ways to fill in the nutritional gaps left by food aversion, however, if you’re concerned that your diet is lacking in certain nutrients, see an accredited practising dietitian, who will create a menu plan and offer solutions to ensure you’re eating a fully balanced diet.



