You don't have to become besties with broccoli, but...

It might be time to move beyond those buttered noodles. Face your picky eating fears—and open up a whole new world.

- BY JESSICA D'ARGENIO WALLER, MS, CNS, LDN

When you're a so-called “picky eater,” it’s as if your relationship with food is inextricably intertwined with your identity—like there's a “Hi, I'm picky!” name tag on your shirt at every meal. Selective food habits are pretty hard to sweep under the, er, tablecloth...and it seems even harder to change them. But we're here to tell you it’s not impossible.

Without a doubt, most people have a few strong food preferences (like disliking eggplant or avoiding anchovies) but will eat—or at least try—everything else on their plate.

Picky eating, however, can go far beyond simply despising blue cheese or not loving sushi. Being a true picky eater means having only a limited number of foods you regularly eat (typically fewer than 20) and rarely, if ever, feeling comfortable trying new ones.

Meet Serena M., 16: “I've never eaten anything other than plain spaghetti, chicken nuggets, grilled cheese and french fries,” she shares.

And Serena’s not alone. Experts say that selective eating may affect as many as 60% of kids—and researchers believe that number may still be under-reported.

But does sticking to a very limited diet actually harm teens? The short answer is yes.

Some of the negative effects of picky eating are easy to spot: Consuming only a limited variety of foods can result in nutrient deficiencies due to a lack of essential vitamins and minerals. On top of that, being selective about what's on your plate can hinder proper growth or lead to issues with being overor underweight.

Picky eating can also take a major toll on your social life, turning simple activities—like having dinner at a friend’s house or going out to a restaurant on a date—into stressful, anxiety-inducing experiences.