Understanding the List

This food list is organized by:

  • Acceptance Level (Likely to Accept → Might Refuse → Avoid)
  • Food Category (Proteins, Vegetables, Fruits, etc.)
  • Preparation Suggestions to increase acceptance

TIER 1: HIGHLY LIKELY TO ACCEPT (90%+ acceptance rate)

Proteins

  • ✅ Chicken breast (plain, breaded, tenders)
  • ✅ Chicken nuggets (store-bought or homemade)
  • ✅ Ground chicken (mild preparations)
  • ✅ Turkey breast
  • ✅ Ground beef (in simple dishes)
  • ✅ Eggs (scrambled, fried, boiled)
  • ✅ Peanut butter
  • ✅ Mild cheese (American, cheddar, mozzarella)

Grains & Carbs

  • ✅ White rice
  • ✅ White pasta
  • ✅ White bread
  • ✅ Toast with butter
  • ✅ Plain crackers
  • ✅ Cereal (plain varieties)
  • ✅ Potatoes (baked, mashed, fries)
  • ✅ Tortillas (flour or corn)

Fruits

  • ✅ Bananas
  • ✅ Apples (whole or cut)
  • ✅ Oranges/Mandarins
  • ✅ Grapes
  • ✅ Watermelon
  • ✅ Strawberries
  • ✅ Applesauce

Vegetables

  • ✅ Carrots (cooked, soft)
  • ✅ Corn (kernels)
  • ✅ Peas
  • ✅ Sweet potato

Dairy

  • ✅ Milk
  • ✅ Yogurt
  • ✅ Ice cream
  • ✅ Butter

TIER 2: MODERATELY LIKELY (60-89% acceptance rate)

Proteins

  • 🟡 Turkey meatballs
  • 🟡 Beef meatballs
  • 🟡 Ground pork (mild preparations)
  • 🟡 Fish sticks (breaded)
  • 🟡 Beans (well-cooked, soft)
  • 🟡 Ham slices

Grains

  • 🟡 Whole wheat bread
  • 🟡 Brown rice
  • 🟡 Whole wheat pasta
  • 🟡 Oatmeal

Fruits

  • 🟡 Blueberries
  • 🟡 Mango
  • 🟡 Pineapple
  • 🟡 Kiwi
  • 🟡 Pears

Vegetables

  • 🟡 Cucumber (cold, refreshing)
  • 🟡 Lettuce
  • 🟡 Zucchini (soft, cooked)
  • 🟡 Bell pepper (sweet, mild)
  • 🟡 Green beans
  • 🟡 Celery

Snacks

  • 🟡 Pretzels
  • 🟡 Granola bars
  • 🟡 Cheese sticks
  • 🟡 Popcorn

TIER 3: CHALLENGING (30-59% acceptance rate)

Proteins

  • 🔴 Fish (mild varieties)
  • 🔴 Salmon
  • 🔴 Shrimp
  • 🔴 Tofu
  • 🔴 Lentils
  • 🔴 Nuts (whole)

Grains

  • 🔴 Seeds
  • 🔴 Quinoa

Fruits

  • 🔴 Peaches
  • 🔴 Plums
  • 🔴 Grapefruits
  • 🔴 Avocado

Vegetables

  • 🔴 Broccoli
  • 🔴 Spinach
  • 🔴 Asparagus
  • 🔴 Brussels sprouts
  • 🔴 Cauliflower
  • 🔴 Peas (fresh)
  • 🔴 Mushrooms

TIER 4: LIKELY TO REFUSE (< 30% acceptance rate)

Proteins

  • ❌ Most shellfish
  • ❌ Liver/organ meats
  • ❌ Strong-flavored fish

Vegetables

  • ❌ Raw onions
  • ❌ Raw garlic
  • ❌ Bitter greens (kale, arugula)
  • ❌ Okra (slimy texture)
  • ❌ Tomatoes (raw, sometimes)

Others

  • ❌ Hot/spicy foods
  • ❌ Mixed texture dishes (until older)
  • ❌ Strong-smelling foods

Foods to Always Have on Hand

Essential Pantry for Picky Eaters:

  • White rice
  • Pasta (white, simple shapes)
  • Chicken breast/tenders
  • Eggs
  • Milk
  • Cheese
  • Bread
  • Butter
  • Peanut butter
  • Simple crackers
  • Applesauce
  • Bananas
  • Carrots (frozen or fresh)
  • Corn
  • Frozen vegetables

Preparation Methods That Increase Acceptance

For Vegetables

  • Cook until very soft - removes raw texture concerns
  • Cut into familiar shapes - matchsticks, coins, small pieces
  • Season simply - salt, butter, or mild seasoning only
  • Serve separate - not mixed with other foods
  • Hide in familiar dishes - puree into sauces

For Proteins

  • Shred or ground - less obvious texture
  • Bread it - adds familiar texture
  • Make into meatballs - familiar shape
  • Keep plain - no strong seasonings initially
  • Cook until tender - soft consistency

For Mixed Dishes

  • Keep components separate initially
  • Gradually combine over time
  • Let them have control over mixing

Complete Meal Combinations

Safe Breakfast Options

  • Scrambled eggs + toast + fruit
  • Cereal + milk + banana
  • Oatmeal + honey
  • Yogurt + granola + berries

Safe Lunch Options

  • Chicken breast + rice + carrots
  • Turkey sandwich + apple
  • Pasta + butter + peas
  • Cheese + crackers + grapes

Safe Dinner Options

  • Ground beef tacos (mild)
  • Chicken tenders + fries + applesauce
  • Pasta + simple sauce
  • Fish sticks + sweet potato

Using This List Effectively

Start Here: Pick 3-5 foods from TIER 1 that your picky eater definitely accepts

Build From: Create meals combining these core foods

Gradually Introduce: Try adding one TIER 2 food every 1-2 weeks

Don't Force: Exposure is better than pressure

Celebrate Progress: Notice when they accept new foods

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