If you are looking for fun and interactive ways of helping your child build healthy relationships with food, getting them in the kitchen is a great way to get started. Inviting kids to play their part in in food prep, food choices, and clean-up has a generous host of benefits – it helps them build important motor skills, teaches them responsibility, and allows them to feel some ownership in the food they eat on a regular basis. Not to mention, it gives you the opportunity to teach them more about the food they’re eating, and how it impacts their bodies!
I understand that all you parents are busy, and sometimes, the last thing you need is extra clean-up and chaos. However, by starting slow and practicing a little trial-and-error, you can make this strategy work to both you and your child’s advantage. Let me give you some tips on getting started!
For the little little ones (2-4), involve them by asking them to:
- washing fruits and veggies
- adding seasonings
- basic stirring and mixing
- deciding between two options (broccoli or carrots; strawberries or goldfish)
- setting placemats, napkins, utensils
- serving themselves (maybe try around 3 years old)
For the little ones (4-6), have them try:
- all of the above, plus
- basic cutting (dull knife + supervision)
- adding ingredients
- cracking eggs
- shaping/rolling dough
- mashing, stirring, mixing
- choosing seasonings
- helping dry/put away dishes
For the big kids (6+), have them help you with:
- all of the above, plus
- more advanced knife skills (always supervised)
- whisking
- making their own basic meals (cereal, Pb&J, assembling salads with toppings)
- helping choose meals for the week
- clearing the table
- washing dishes
Now, for those nights where you really don’t need their help, or for those meals you really need to crank out quickly without any distractions, I have a low maintenance strategy for you to use that keeps them involved! Offer them some choices, ‘this or that’ style.
“Do you want carrots or broccoli?”
“How about rice or quinoa?”
“I’m trying to decide what to do with this chicken? Should we do chicken tacos, or chicken sandwiches?”
This practice allows them some say in food choice, and is a good, low maintenance strategy to allow them some mealtime autonomy when you don’t quite have the time or bandwidth to manage your favorite sous chef.
I love when I work with parents who share pictures of their kids in the kitchen, and wanted to feature a couple of these culinary superstars!
Do you already cook with your kids at home? I would love to hear how this practice works for you and your family! Fill out this survey, and I will send you a FREE copy of my ‘Creating a Food Neutral Household’ Digital Guide!