Children can be picky eaters; it is common at this stage of life. There are different tricks that parents can try to introduce new foods. One of those techniques would be to involve children in the kitchen. Allowing children to be a part of the planning and prepping process of a meal can have many benefits such as allowing them to learn how to cook, follow instructions, basic math skills, and creativity.
Increasing Fruit and Vegetable Consumption
Pressuring kids to eat their fruits and vegetables often backfires, resulting in them avoiding those foods. The children who are more likely to eat raw and cooked fruits or vegetables at mealtimes are those that are involved in preparing them. Take your children grocery shopping and let them pick out a produce item. Assign them tasks in the kitchen depending on their age such as washing/sorting, using a peeler, slicing/chopping, etc. When children can be a part of the food preparation process it increases their willingness to eat more fruits and vegetables and allows you to spend more time together.
Building Cognitive Skills
The kitchen is a great multisensory environment allowing children of all ages to develop cognitive skills and abilities. Involving your children in the kitchen helps them learn basic skills such as counting or measuring ingredients, watching food change during the cooking process, or reading a recipe. As a parent, you can also teach them where the recipe ingredients came from, how they were grown, and the nutritional benefits.
Age-Appropriate Tasks
3-5 years of age
- Wash produce.
- Wipe countertops.
- Add ingredients to recipes.
- Mix batters.
- Cut cookies with cookie cutters.
- Set the table.
- Fill beverages.
- Clear the table.
6-7 years of age
- Use a peeler for produce.
- Crack eggs.
- Load dishwasher.
- Shuck corn.
- Pound chicken.
- Cut herbs with blunt kitchen scissors.
8-9 years of age
- Open cans with can opener.
- Put leftovers in the fridge.
- Beat eggs.
- Check temperature of meat with thermometer.
- Place cut food on skewer.
- Set the table.
10+ years of age
- Boil pasta.
- Microwave food.
- Follow a recipe.
- Simmer ingredients on stove.
- Slice/chop fruits and vegetables.
*Adapted from The Benefits of Including Kids in the Kitchen, Utah State University Health and Wellness Extension.
In Summary
Encourage your children to help you in the kitchen next time you prepare a meal or snack. Not only does it expose them to various skills in the kitchen, but it also allows you quality time together. Before you know it, you may have your own little chef on your hands!
Sources
- The Benefits of Including Kids in the Kitchen, Utah State University Health and Wellness Extension.
