Building Healthy Habits: The Importance of Involving Kids in the Kitchen
Research shows that introducing kids to cooking and nutrition at an early age can have lifelong benefits. Children who engage in kitchen activities from a young age tend to eat healthier and have lower risks of hypertension, metabolic syndrome, and obesity as they grow older. They’re more likely to cook for themselves, enjoy the process, and feel confident in the kitchen. For picky eaters, early exposure is crucial!
Cooking Together: Building Confidence and Curiosity
Inviting kids into the kitchen teaches them valuable skills, boosts their self-confidence, and sparks curiosity about different foods. It’s also an opportunity to expose them to a variety of colors, textures, and smells which is a key strategy for broadening their palate!
However, choosing the right time is essential. Make sure to involve your kids when you’re not rushed. It doesn't have to be every meal, weeknights can be hard to involve the younger ones when a lot of patience is needed. Plan a weekend to try a new recipe with your little one or bake something fun. Cooking should feel carefree in these moments and not like a chore. If you're excited about cooking, your kids will catch that enthusiasm too.
Start Early: Introducing Kitchen Tasks by Age
It’s never too early to get started! Here are some age-appropriate kitchen activities that will set your kids up for culinary success:
Ages 2-3: Simple Tasks for Little Helpers
What they can do: Pick leaves from herbs, tear lettuce or kale, breaking soft fruits and veggies, washing produce, and even setting the table
Skills Developed: Fine motor skills, hand-eye coordination, and familiarity with kitchen tools.
Tip: Keep it light and fun! Give them easy-to-clean items like dry beans and rice to "measure" and keep a broom nearby…expect some mess!
Ages 4-6: Building Fine Motor Skills
What they can do: Use child-safe scissors to cut soft items, grate cheese (with gloves), crack eggs, measure ingredients, peel garlic, open cans, and partially juice citrus.
Skills Developed: Fine motor skills, basic kitchen safety, ingredient recognition.
Tip: Encourage them to explore the senses. Let them smell herbs, taste a sprinkle of spices, and feel different textures.
Ages 7-10: Gaining Independence
What they can do: Wash, measure, cut, grate, peel, and begin to use the oven and stovetop with supervision. Encourage them to think like scientists. Ask questions like, “How do we melt butter?” or “What makes a cake rise?”
Skills Developed: Kitchen safety, problem-solving, confidence.
Tip: Make it educational. Use this time to teach kitchen science and safety.
Ages 11 and Up: Developing Full Kitchen Confidence
What they can do: Cook simple meals independently. They should feel comfortable following a recipe, using the stovetop, and even cooking a full meal for the family.
Skills Developed: Full kitchen independence, meal planning, culinary creativity.
Tip: Let them choose a dish to cook for the family! It’s a huge confidence boost and a moment of pride.
Beyond Cooking: Developing a Healthy Relationship with Food
Encouraging kids to help in the kitchen goes beyond just getting them to eat more veggies. It’s about cultivating a love for food, building confidence, and teaching them to enjoy the process of creating a meal. Cooking together allows kids to explore new flavors, embrace whole foods, and develop a healthier relationship with what’s on their plate.
If you are looking for support, Nourished Pediatrics can help you create solutions to nurture, foster, and comfort your child in their feeding journey whether it is managing picky eating or working to improve gut health and nutrient deficiencies. Click here to schedule your initial evaluation and get support today!
Written by Nanci Dillow, RD2Be, BS Nutrition Science, MS/DI at Samford University
Reviewed by Danielle Zold, RD, LDN, CLC, CGN
