I’m pretty sure most of us went through that ‘picky eating’ phase when we were little children. It’s a very natural thing where we were avoidant or repulsed by textures of food that we don’t recognize.

As small kids, we were in the middle of learning about the world around us. Recognition is an especially important element when it comes to survival instincts and also feeling safe.

When it comes to food, kids usually prefer to stick to foods that they recognize and know what it tastes like. If they see foods that look a bit strange to them, with the most common kind of food being vegetables, their immediate response is to avoid it due to anxiety.

Parents have many different strategies for helping their children try new things. Sometimes the kids grow out of it quickly, and for some, it takes a bit more time.

According to Children’s Hospital of Philadelphia, kids usually grow out of picky eating at 4 years old on average. For others, it can take way longer, and sometimes it never goes away.

For people with eating disorders and/or neurodevelopmental disorders, there is a term for foods, ingredients, or certain brands that they are familiar with and eat those most of the time. They are referred to as “safe foods.”

Everyone knows the phrase, “don’t judge a book by its cover.” In this case, we don’t follow that phrase.

We judge food by not only its appearance, but also its smell. If I see a food that I don’t recognize, I worry about what the texture will feel like. I worry that I won’t like it and it will leave an aftertaste that I don’t want.

It’s very important to have variety with your diet. We all know the MyPlate diagram and we were taught to level out each food group. But bad sensory issues can make that really difficult. Not having much variety can be very unhealthy.

Should you feel ashamed for having a picky eating habit, safe foods, or just some sensory problems with food? Of course not! Is it okay to eat food plain with barely anything? Yes!

There are many strategies you can use to help you step out of your comfort zone and try new foods. Don’t feel bad about yourself, and just take it slow while you move on to different foods.

You don’t have to like every single food out there. The most important thing is making sure you have a well balanced diet and you’re taking care of yourself properly.

Don’t feel ashamed of yourself and don’t shame others. It’s okay to have safe foods and just know that if you do, you’re never alone.