Cooking with children teaches them valuable life skills, strengthens family bonds and promotes healthy eating habits. “It’s important to create positive experiences in the kitchen with our kids as early as possible. We want them to feel that the kitchen is a place they belong,” says Katie Kimball, creator of the Kids Cook Real Food eCourse and #LifeSkillsNow video workshops.

A study published in the Journal of Nutrition Education and Behavior involving more than 1,200 third-graders, of which 49 percent were overweight or obese, found that when the children were invited to prepare food with their families, they were more willing to taste a vegetable and ended up consuming more fruits and veggies, which are essential to health and the prevention of disease.

Here is a guide on how to cook healthy meals with kids while also teaching them safety and hygiene protocols, measuring tips, fine-motor skills, time management and an appreciation for the effort, dedication and fun that is involved when creating a delicious meal for the family.

 

Keeping a Clean and Safe Kitchen

Good hygiene practices are essential in food preparation. “Teach your children to wash their hands thoroughly before and after handling food, and to tie their hair back,” says Lynn Feder of Lynn’s Life Bakery. “Keeping the kitchen clean, including washing fruits and vegetables, cleaning work surfaces and using separate cutting boards for raw meat and vegetables is very important. Take care when using knives and electric gadgets. It is easy to make mistakes, so always make sure you are safe.”

 

Learning the Measurements

Cooking together provides an excellent opportunity to teach kids about measuring ingredients. Show them how to use measuring cups and spoons accurately. This not only helps them understand recipes but also reinforces basic math skills such as fractions and volumes.

 

Developing Fine Motor Skills

Tasks like peeling, chopping, stirring and mixing help develop fine motor skills. Provide age-appropriate tools and tasks that allow children to practice these skills safely. For younger kids, activities like tearing lettuce, mashing potatoes or stirring batter can be both fun and educational. “You can engage your little ones in the kitchen as early as 18 months to 2 years old, cutting bananas or pouring milk on oatmeal,” Kimball points out.

 

Managing Time

Cooking requires multitasking and time management. Teach children how to read a recipe from start to finish before beginning. Working together, plan out the steps and determine which tasks need to be done first. This helps them learn to organize their time and develop a sense of responsibility.

 

Fostering Appreciation and Fun

Involving kids in cooking helps them appreciate the effort that goes into preparing a meal. “For ages 11 and above, taking over one meal a week helps them develop time management skills and executive functioning,” explains Kimball. Encourage them to taste their creations and share them with the family. This not only boosts their confidence but also instills a sense of pride and accomplishment.

“The most important thing is to have fun in the kitchen,” says Feder. “I love to decorate my food. When something looks beautiful our brains tell us that it looks beautiful and delicious. Try it—it is so much fun.”

Involving kids in the kitchen fosters a lifelong appreciation for healthy eating and gives them the tools they need to be confident and capable in the kitchen and beyond. Start with simple recipes and gradually introduce more complex tasks as their skills grow. Enjoy their meals together as a family, and praise them for their culinary contributions.

 

Healthy Meal Ideas

●      Rainbow Veggie Wraps: Have the kids choose colorful veggies to fill whole wheat wraps. They can practice chopping, grating and assembling.

●      Fruit and Yogurt Parfaits: Layering fruit, yogurt and granola in a clear glass is a fun and nutritious activity that promotes creativity and fine motor skills.

●      Mini Pizzas: Use whole wheat English muffins as the base and let kids add their favorite healthy toppings. This is a great way to encourage them to try new vegetables.

 

Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinasCottage444.com.

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