Introduction
Picky eating is defined as an individual’s refusal to eat certain types of food or food groups due to taste, texture, smell, or other factors (Kawamura et al., 2016). While some people may naturally have more selective tastes than others, picky eating can also be caused by underlying psychological issues, such as anxiety or depression (Comer & Furr, 2014). It is important to understand the causes of picky eating in order to effectively address it.
Strategies to Overcome Picky Eating
The following are some strategies that can be used to overcome picky eating:
Try New Foods
One of the most effective ways to overcome picky eating is to try new foods. Start by exposing yourself to different kinds of foods, such as unfamiliar vegetables or dishes from different cultures. Even if you don’t like the food at first, keep trying it and your tastes may eventually change. You may even find that you enjoy something you previously thought you didn’t like.
Start Small
When trying new foods, start small. If you’re trying a food that you think you won’t like, take a few bites first before committing to a full serving. This will give your taste buds time to adjust and may make the food more palatable. Additionally, if you’re trying something particularly difficult, break it down into smaller steps. For example, if trying a new vegetable, start by adding it to your favorite dish or dipping it in a sauce to make it more appealing.
Experiment With Different Flavors
Another strategy for overcoming picky eating is to experiment with different flavors. Try adding herbs and spices to food to make it more interesting. You can also experiment with different cooking methods, such as baking, roasting, or grilling. These techniques can bring out different flavors and make food more enjoyable.
Eat With Others
Eating with others can also help to overcome picky eating. If you’re surrounded by people who are enjoying a food that you don’t normally like, it may encourage you to give it a try. Additionally, having someone else there to provide feedback and support can make it easier to try new things.
Make Mealtimes Fun
Making mealtimes fun can also help to overcome picky eating. Instead of focusing on the negative aspects of trying new foods, focus on the positive. For example, you can make it a game to see how many new foods you can try in one sitting. You can also make it a family activity, or invite friends over for a meal. This can make it more enjoyable and less intimidating to try new things.
Reward Yourself
Rewarding yourself for trying new foods can also be helpful. After trying a new food, take time to recognize what you accomplished and reward yourself with something enjoyable. This could be anything from a treat to a special outing. This will help to reinforce positive behavior and make it more likely that you’ll continue to try new foods.
Talk to a Professional
If you find that you are still struggling to overcome picky eating, it may be beneficial to talk to a professional. A therapist or nutritionist can provide personalized advice and guidance to help you manage your picky eating. They can also help to identify any underlying psychological issues that may be contributing to the problem.
Conclusion
Picky eating can be difficult to overcome, but with the right strategies and tips, it is possible. The strategies discussed in this article include trying new foods, starting small, experimenting with different flavors, eating with others, making mealtimes fun, rewarding yourself, and talking to a professional. It is important to remember that it takes time and effort to overcome picky eating, but with patience and perseverance, it can be done.
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