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In order to learn how to eat everything and change eating habits, the most important thing is not to give up and know that it takes some time for the taste to change and accept new foods such as chayote, pumpkin, jiló and broccoli, for example.
It is essential to learn to vary the diet and risk new flavors, because even apparently bad foods such as jiló and broccoli are rich in nutrients that contribute to the proper functioning of the body.
The tips for learning to eat everything are:
1.Persist, don't give up
To be able to like a food, it may be necessary to persist at least 10 to 15 times, so that the palate gets used and loses the aversion for the food. Even if the person doesn't like the food the first few times they taste it, they don't need to exclude that food from the diet. It is advisable to try again after a few days.
2. Vary the recipes
Another tip is to vary the way of preparing the food, changing the flavor and the combinations with spices and other side dishes on the dish, as there are more chances to hit and please the palate. For example, if the person didn’t like cooked chayote, you can try adding chunks of chayote when making pot meat, for example. If you didn't like the raw beets in the salad, you can try eating the cooked and cold beets in the salad or cooking it with the beans.
3. Start with small amounts
In order to try new foods or try to like something you normally have an aversion to, you should start by trying to eat in small quantities. Putting a spoonful of beet or broccoli on the plate is enough for the first few days of trying, as insisting on large amounts can further increase rejection. Another good tip is to put a piece of the vegetable and beat the blender with orange juice, for example. Then just strain and drink next.
4. Mix with foods you like
Mixing a bad food with a good one is a great tip for learning to like the new flavor. The tasty food will help to modify the flavor of the preparation, increasing the acceptance of the bad food. For example, if a person does not like cooked eggplant because he finds the consistency strange, he can try putting some slices of eggplant inside a lasagna.
5. Making beautiful dishes
Preparing food with a good appearance stimulates the desire and desire to eat. Therefore, a tip to improve the appearance of the dishes, is to prepare colorful foods, with details in the format and add sauces to increase the appetite. For example, if it is difficult to like salads, you can try to prepare a dish with lettuce, tomato, onion, arugula and then add pieces of fruit that the person likes, sprinkling with a sauce of your choice. Gradually, it is recommended to reduce the amount of the sauce to decrease the calories of the dish and to get used to the flavor of the vegetables.
6. Put aromatic herbs
In addition to looking good, it is important to try to make preparations with a good aroma, adding herbs and spices that increase appetite, such as lemon, ginger, curry, parsley, chives or coriander. The ideal is to have these herbs at home, to harvest on the spot, since the aroma will be even better. However, if the person smells very strong while cooking, you should try to reduce the amount you are using, because what matters is the final result.
See the benefits of aromatic herbs and how to grow them.
7. Avoid excessive sweet and fatty foods
Sweet and fatty foods are easy to like and add to the taste, causing new flavors to be rejected. So, one should avoid the consumption of soft drinks, fast food and sweets so that the palate learns to like foods with less intense flavors.
It is easy to get a child to like biscuits and crisps and it may seem difficult to get them to eat fruits and vegetables. However, all of these tips can be used to help children eat healthier and more nutritious, tailoring their taste.
However, if even after persisting enough, the food continues to be refused and cause discomfort during the meal, you can invest in other healthy foods that are also nutritious, because the secret of healthy eating is in the variety, and not just in either product.
Watch the video below and see tips for making kids and adults eat what they don't like and have a varied diet.
Created by: Tua Saúde Editorial Team