April 15, 2024

Healthy Recipes and Conquering Picky Eating: Sushi Spring Rolls 

sushi spring rolls

Do you find yourself stuck in a rut when it comes to trying new healthy recipes? Picky eating is a common challenge for many families, but with the right strategies, you can overcome it and embrace a healthier diet.  

By following the principles of the MyPlate diet and incorporating some simple techniques, you can make mealtimes more enjoyable and nutritious for everyone. Let's explore some effective strategies to conquer picky eating in both adults and children. 

Understanding Picky Eating 

Picky eating is often driven by a variety of factors, including taste preferences, texture aversions, and even sensory sensitivities. It's important to approach picky eating with empathy and patience, recognizing that it's a gradual process to expand food choices. Both adults and children can benefit from a supportive environment that encourages experimentation with new foods. 

MyPlate Principles for Balanced Nutrition 

The MyPlate guidelines provide a simple and effective framework for building balanced, healthy recipes. By filling your plate with a variety of nutritious foods from all food groups, you can ensure that you're getting the essential nutrients your body needs. Here's a quick overview of the MyPlate recommendations: 

  • Fruits and Vegetables: Aim to fill half your plate with a colorful array of fruits and vegetables.  
  • Grains: Make at least half of your grains whole grains. This includes brown rice, quinoa, rolled oats, and whole wheat bread. 
  • Protein: Eat a variety of protein foods, including lean sources of protein such as poultry, fish, beans, tofu, and nuts. 
  • Dairy: Opt for low-fat or fat-free dairy products such as milk, yogurt, and cheese.  

Strategies to Overcome Picky Eating 

Let's delve into some practical strategies to help both adults and children overcome picky eating: 

  1. Lead by Example: Adults can set a positive example by trying new foods and expressing enjoyment of a variety of flavors. Children often mimic the eating behaviors of adults around them, so be adventurous and open-minded about food choices. 
  2. Make it Fun: Get creative with mealtime by involving children in meal preparation and presenting food in fun and visually appealing ways. Cutting fruits and vegetables into interesting shapes or arranging them on skewers can make them more appealing to picky eaters. 
  3. Gradual Exposure: Introduce new foods gradually and repeatedly, without pressure or coercion. Encourage small tastes or bites, and celebrate each small victory along the way. Over time, familiarity can lead to acceptance of new flavors and textures. 
  4. Offer Choices: Give children options within each food group, allowing them to have some control over their meals. Offer a variety of fruits, vegetables, grains, and proteins to choose from, and let them pick their favorites. 
  5. Mix and Match: Experiment with different combinations of foods to find winning flavor combinations. Encourage mixing familiar foods with new ones to ease the transition and expand the palate. 
  6. Stay Positive: Keep mealtimes positive and stress-free, focusing on the enjoyment of food and family time rather than pressuring individuals to eat certain foods. Avoid using food as a reward or punishment, as this can create unhealthy associations with eating. 

Healthy Recipes  

Overcoming picky eating is a journey that requires patience, persistence, and a positive attitude. By following the principles of the MyPlate diet, exploring healthy recipes, and implementing these strategies, adults and children can embrace a more diverse and nutritious diet. Every small step toward trying new healthy recipes is a step in the right direction toward a healthier lifestyle!  

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Sushi Spring Rolls  

Recipe adapted from Vibrant Plate’s blog. 


  • 8 rice papers 
  • 1 cup cooked brown rice 
  • 1 cup finely chopped cabbage  
  • 1 carrot finely sliced 
  • 1 cucumber finely sliced 
  • 1/2 mango finely sliced 
  • 1/2 avocado finely sliced 
  • 2 tsp sesame seeds 

Avocado Dipping Sauce Ingredients: 

  • 1/2 avocado 
  • 2 T non-fat plain Greek yogurt 
  • 2 T low fat milk 
  • 1 tsp minced garlic 
  • 1 tsp lemon juice 
  • Salt and pepper to taste 


  1. Prepare filling ingredients (cooking rice, slicing produce). 
  2. Prepare rice paper by dipping them in a large bowl of warm water until the paper become soft. Assemble your rolls by filling them, and then rolling them. 
  3. Create the avocado dip by mashing the avocado and mixing the rest of the dip ingredients in a bowl. 

Sushi spring roll recipe card

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