It looks green and icky. You lean in closely and give it a sniff, only to recoil in disgust at the smell. Immediately, you feel your stomach lurch in a gagging motion. If this sensation is familiar to you at all, then you may just be a picky eater.
Whether you’re an adult who has dealt with picky eating your whole life, or you have a child going through their pickiest phase, you know the struggle of trying to find food that won’t make your gag reflex jump. Luckily, there are a few tips and tricks to encourage picky eaters young and old to try new foods. Check out these helpful hints to (hopefully) try new things.
Start small.
When it comes to picky eating, anything can seem overwhelming when the portion sizes are wrong. If you or your child are ready to try new foods, start out with small portions and small bites. This not only helps reduce food waste in case you don’t like it, but is more encouraging than trying to tackle a huge amount of food.
Take more than one bite.
With small portions comes small bites… bites being plural. We know how easy it is to take one bite of food and immediately think it’s the worst thing in the world, but hang in there. When you first try foods, sometimes your thoughts and other senses can overwhelm your actual taste, meaning you may like the food more if you give it a few chances. Most experts encourage at least five bites before deciding that you don’t like a food. This gives you a chance to really taste the food before deciding it doesn’t suit your palate.
Have a drink at the ready.
Aw yes, the classic maneuver. Have a drink nearby and ready to go for when you or a child are trying something new. Water will quickly and easily wash something down if you feel that gag reflex kicking in, but don’t reach for that glass too quickly. Taste a couple bites before relying on your drink to wash anything away.
Get a side plan.
If you’re trying a new food you’re a little afraid of, have a side plan ready to go just in case. For example, if you know you’re cooking a new entree, have a few side dishes that you’re sure you like to eat with it. This way, you don’t overwhelm yourself or family members with too many new foods at once, you have something you know you can rely on to back you up.
Find a happy medium.
Picky eaters are often known for choosing the blandest, plainest food. If you’re trying to stretch outside of your comfort zone, try finding a happy medium with some new foods. Maybe have a new sauce with your spaghetti, a new topping on your plain hot dog or some new seasonings in your salad. Start with something you already enjoy, then stretch yourself just a little bit to explore new foods and find a happy medium.
Give it a shot… seriously.
And we mean this. You can’t hide behind the picky eating veil forever. Step outside of your comfort zone a little bit and give new foods a shot. If you don’t like it, at least you know for sure.
Don’t give up.
If you’re really dedicated to breaking your—or a child’s—picky eating habits, don’t give up. There’s always a new opportunity to try new things, so hang in there and keep exploring.
If you want to embrace change and new foods, check out some of your favorite, or newly favorite, local restaurants and cafés to see what cool cuisines they have cooking up on the menu. Picky eating can be a challenge, but it can be overcome with a little bit of effort and a whole lot of encouragement. So get out there, adventurer, deliciousness awaits!
