Picky eaters often grapple with a range of feelings and emotions, including:

• Anxiety: The pressure to try new foods or eat in social settings can lead to anxiety, especially if they’re uncertain about what to expect.
• Frustration: They may feel frustrated with themselves or others when they can’t enjoy foods that others find delicious.
• Embarrassment: In social situations, picky eaters might feel embarrassed about their food preferences, worrying about judgment from peers or family.
• Overwhelm: The vast array of food choices can be overwhelming, especially when faced with unfamiliar textures or flavors.
• Control: Many picky eaters have a strong desire for control over their food choices, which can lead to feelings of resistance when pushed to try new things.
• Isolation: They may feel isolated or different from peers, especially if their eating habits set them apart during meals or gatherings.
• Guilt: Some may experience guilt for not being able to enjoy foods that others love or for causing stress during mealtimes.
• Curiosity vs. Fear: There can be a tug-of-war between wanting to try new things out of curiosity and the fear of not liking them.

These are all things I used to constantly struggle with. They dragged down my self-esteem, put stress on my relationships with friends and family, and made me hypervigilant and wary of putting myself in situations that had the potential to dredge up these feelings. I was difficult to accommodate and labeled as ‘stubborn.’ I didn’t WANT to be! For as frustrated as others were with me, I was just as frustrated with myself. 

As much as I tried to accept myself as a picky eater, I still felt like an inconvenience to others, wasteful of foods I didn’t like when I wasn’t able to control what was on my plate, and unappreciative of others’ efforts to prepare and provide food. It felt like there was no way out – that I was destined to be a picky eater my entire life, suffering the limitations of this and potentially setting myself up for future health problems. 

For a long time, the only thing I could think of to stave off health concerns was to stay physically active to try and outweigh my unhealthy eating habits. Luckily, over the years, I have been able to make small changes that have really added up to change my relationship with food for the better.

Gone are the days of compulsively checking the food menu before going out to a new restaurant, going hungry at social gatherings, and dreading mealtimes. These days, when I go out to eat, I feel confident in my ability to find something on the menu I will enjoy. Although I am still a bit particular, I am no longer petrified to try new foods. And little by little, I have expanded my diet to include a number of foods I never imagined I would regularly eat… and genuinely enjoy!

If you can relate to the woes of picky eating, read on for my tips to transform the way you approach food and foster a healthier, happier relationship with eating!

If you’re a picky eater, it’s easy to develop a negative relationship with food, especially when others try to manage your eating habits. While they may be well-intentioned, to truly make progress, take control of your own journey—it’s unique to you, and you’re more likely to stick with changes if you’re actively involved. Rather than being someone else’s project, make your food journey your own. Start small; even if you don’t cook or plan meals yet, pick just one other tip from this list to get started.

Eating healthier and trying new foods doesn’t have to feel like a chore. Next time you’re dreading getting things started in the kitchen, set a fun environment—play music, listen to a podcast, or cook with friends—to make cooking enjoyable and boost motivation. By turning the experience into something you look forward to, you’ll worry less about mistakes and find it easier to build lasting habits.

Relying on others for meals can limit your options and create stress. Instead, try getting involved—choose a recipe to try, or offer to help with prep work. Asking, “Can you teach me this step so I can help out more in the future?” builds your skills and confidence in the kitchen. Plus, handling ingredients can help you become more comfortable with them, even if you’re not ready to taste everything yet.

Instead of leaving your comfort zone completely, try upgrading favorite foods with nutrient-rich ingredients. For pizza, start with a frozen base and add toppings like pesto, potatoes, artichoke, fresh basil, zucchini, or garlic. Sneak extra veggies into soups, where flavors blend smoothly, easing you into new ingredients. Ramen can be boosted with an egg or veggies like carrots, corn, celery, or leeks—especially tasty when charred in a skillet.

A blender or food processor can be a game-changer if texture is a challenge. Start with smooth textures for new foods to ease into the taste—like blending berries in a smoothie or choosing smooth, restaurant-style salsa. Gradually adjust the texture if you’re comfortable, but even blending alone can help expand the variety of foods in your diet. Don’t let texture stand in the way of reaping the benefits from nutritious foods!

Don’t skip a dish just because of one or two ingredients you dislike. If it sounds appealing overall, try asking for modifications—whether it’s at a restaurant or in your own kitchen. At a restaurant, you could tell the server, “I’m really intrigued by this dish, but I’m not a fan of [ingredient]. Could I get that on the side or leave it off?” While it depends on how the dish is made, they can often accommodate. Think of recipes as flexible guidelines, allowing you to experiment and find a version you’ll enjoy.

Avoid dismissing entire foods or food groups. Instead, explore different cooking methods, seasonings, and ways to incorporate ingredients—you may find a new way to enjoy them. This mindset shift can almost gamify your food journey, leveling up each time you discover a new preparation you enjoy.

Eating outside your comfort zone can be intimidating, but exploring different cuisines introduces you to new flavors and cooking styles. Travel is an ideal chance to try local specialties, and even broad cuisines like Italian, Indian, and Mexican offer unique regional dishes. For instance, discover Chihuahua-style burritos filled with guisados (Mexican stews), South Indian dosas (savory crepes), or regional Italian fare like Sicilian and Tuscan dishes.

Eating with someone who is passionate about food is a great way to get exposure to more foods. Perhaps they know all the best local restaurants and hidden gems, or maybe they just enjoy cooking. The best foodie friend is one who offers you a bite of their dish so you don’t have to commit to the whole dish yourself! Over time, their passion may even rub off on you!

If you can start a small garden or grow a few veggies in pots on your balcony, it’s a fun way to build a stronger connection with healthier food. You’ll have your own supply of fresh ingredients to add to meals and might even grow fond of your plants, whether you’re ready to use their produce yourself or not. It’s a simple, effective step toward getting familiar with healthy ingredients, and any extra produce may be appreciated by friends, family, neighbors, or coworkers.

One bite might seem small, but it can be a powerful step in your food journey. Being open to trying just one bite or sip of something new allows you to explore with minimal risk—just keep a favorite flavor close by as a chaser. Each small taste adds up over time, making you a more adventurous eater. The key is simply the willingness to try.

When trying a new food, resist the urge to rush the experience and move on to something more familiar. Slow down and take note of the experience. Which other foods does this remind you of? How would you describe the taste and texture? If you tried it again, would you prepare it differently? Instead of being critical of new food as a whole, channel your inner food critic like you are giving it a thorough and thoughtful review. Keep in mind that different preparation and cooking techniques can drastically change the taste and texture, so try that new food a few different ways, and take note of these differences.

Tracking your eating habits, whether through an app or journal, can make you more mindful of your choices and progress. Recording the foods you try, your reactions, and preparation methods helps identify patterns and new ways to enjoy foods. Over time, it can reveal small wins, like new flavors you enjoy, and encourage steady exploration to expand your palate at your own pace.

Learning about nutrition can clarify why dietary changes are beneficial and help you see through fad diets and misleading health advice. By understanding micronutrients and tracking them, you might identify gaps in your diet and find specific foods to add. Each micronutrient has a specific role to support different functions in your body and impacts your overall health. This knowledge helps you overcome food myths and biases, empowering you to create a healthier, sustainable diet that works for you.

To spark adventure in your food journey, keep an open mind and embrace surprises. While many tips help you stay in control, sometimes unplanned opportunities arise. Instead of turning them down, try leaning in! If you usually say “no” to new foods, consider saying “yes” or asking for just one bite—you might be pleasantly surprised. Taking a chance could even lead to discovering a new favorite.

Conclusion

Transforming your relationship with food as a picky eater may feel daunting, but it’s absolutely possible—and worth it. By taking small, intentional steps, creating a fun and supportive environment, and keeping an open mind, you can build confidence and discover the joy in trying new foods. Remember, this journey is uniquely yours, so take it at your own pace and celebrate every victory along the way. Over time, these changes will not only expand your palate but also empower you to embrace a healthier, more fulfilling way of eating. You’ve got this!