Food chaining examples for picky eaters
Food chaining starts with a food your child already eats and moves toward new foods by changing just one thing at a time: the brand, shape, texture or flavor. Pick the food your child always asks for to see a step-by-step chain. New to this? Start with what food chaining is.
- chicken nuggets→ Chicken and rice bowl
- plain pasta→ Pasta with peas mixed in
- mac and cheese→ Baked pasta with cheese on top
- cheese pizza→ Cheesy baked pasta with pizza sauce
- grilled cheese→ Mild bean and cheese burrito
- french fries→ Mixed roasted vegetables
- pancakes→ Waffles with fruit on the side
- yogurt→ Yogurt with soft fruit pieces
- apple slices→ Cucumber sticks
- crackers→ Cracker stacks with cheese and cucumber
- hot dogs→ Mini meatballs
- fish sticks→ Baked salmon with their favorite dip
The ground rules
- Change one thing at a time, and stay on a step until it feels easy.
- Always serve a safe food alongside the new one, so there's something they'll eat.
- Offer tiny portions. One bite-sized piece is plenty.
- No pressure, bribes or "one more bite." Touching, smelling and licking all count as progress.
- Expect repetition: many kids need 8 to 15 exposures before a new food feels safe.
Get chains built for your child
PickyPlanIt builds a free weekly meal plan around each of your kids' safe foods, with personalized food chains for every child.
Start free →PickyPlanIt offers general information for everyday picky eating, not medical advice. If your child has a very limited diet, gags or vomits when eating, or isn't growing as expected, talk to your pediatrician about a feeding evaluation.