I was a guest on an excellent podcast the other day (The Chronic Chronicles), and Lexy, the host extraordinaire, mentioned how it’s hard eat better when you’re so darned picky.

Boy, could I relate! I was never the pickiest eater, per say, but more of what you call non-adventurous. My foods growing up were in the ego waffle, chicken, mac n cheese, and sandwich realm. Health foods were a smattering of broccoli or fruit. It was okay, but when I look at what I eat now, former me would have fainted.

In fact, I nearly fainted for many months when I was introduced to foods like liver, salmon, sardines, collards, and fish eggs. The only reason I was eating them at all was because I was at rock bottom and had finally realized how nutrient-deficient I was. So it was with herculean effort that I threw back these foods.

So, this quick and easy blog is to help you navigate the world of introducing new foods! What are my 3 simple recommendations?

1) Divorce your avatar of “being a picky eater”

Seriously, stop saying it. Like, forever. It’s a sorry excuse that keeps you stuck not trying new things. The reality is that it will keep you stuck forever if you don’t drop this.

So, here’s a trash can [pretend you see it]. Now, throw that phrase in there. Good! Now, you can never use it again. Tell your loved ones as well how you threw that old persona in the trash so they can help support you.

If you want a new mantra use: “I’m learning to like new foods!” Say with enthusiasm and a smile. Now read on, you adventurer you!

2) Like A specific meal? Make it with different ingredients

If you’re stuck eating a certain set of meals or foods, it’s easier than you think to start introducing new foods.

For example, let’s say you like spaghetti with red sauce. Mix it up! You can get lentil pasta or buckwheat pasta instead of wheat. You can pour red sauce and cheese over veggies, like spaghetti squash or steamed broccoli. If you are learning to like meat, you can cook some ground beef in the red sauce and blend it in a blender until it's smooth: now you won’t even notice it.

You can do this with many meals:

Like pizza? Try a cauliflower crust, add veggies, or new proteins.

Like chili? Add beans and veggies.

Like mac n cheese? Try cheese sauce over a beef and veggie sautee.

I think you’re catching what I’m throwing. Make your favorite dish in similar yet different way to get your tastebuds learning to like new adventures.

Conversely, if you only like a limited amount of vegetables or fruits, try different varieties of those plants. It’s super easy. For example, if you like tomatoes, try green tomatoes, cherry tomatoes, or an heirloom tomato. Like cabbage? Try green or purple. Like carrots? There is a rainbow of carrot colors. This way, you will slowly expand your taste palette without freaking yourself out.

3) Smoothies are helpful if you just want to hide things; Baby steps

You can get a heck of a lot of antioxidants in a well-balanced smoothie. What is that? It’s a smoothie that’s not all fruit and juice (a la Jamba Juice). Think of a smoothie with anti-oxidant-rich berries, cucumber, greens, avocado, and banana (add in some yogurt, raw milk, or coconut milk as well, and maybe some collagen or whey powder). BOOM! That’s a great smoothie.

Are you vomiting? I hear you; you like the Jamba Juice fruit smoothie; the sweeter, the better. What’s the trick that gets you to a better smoothie?

Baby steps! Make your regular smoothie, but trade out 10% different ingredients. Add 1 handful of greens, or swap the sweet juice for coconut milk or yogurt. Week by week, keep the swaps happening. In 2-3 months, you should be a power-smoothie-loving gal!

Here’s the Grand Finale: Once you get over picky eating you will have conquered it

I don’t know anyone who went “back” to being a picky eater. No one. So once you make the changes, be prepared to start liking—yes, actually enjoying—a wide variety of foods. It’s seriously so fun. So make it your goal to leave your picky-eater avatar behind (drop her off with your elementary school memories) and cultivate a new persona who loves the try new foods, is okay with fails, and takes it all step by step so that you don’t have to go back to start :)