How to include your kids in meal and snack prep (without losing your $@!%)
Getting kids involved in the kitchen, with planning and prepping meals and snacks will boost the likelihood that they will eat more and be more confident and curious when it comes to trying new foods. By having the opportunity to have a hand in prepping a meal, they will be more likely to sit down to family meals (which has MANY short and long term benefits) and actually eat the foods that they have helped with. Further, helping in the kitchen decreases picky eating tendencies, boosts self-confidence, brings in a sense of accomplishment and helps develop lifelong cooking skills, BONUS: healthier eating habits long-term.
The earlier you start including your kids, the quicker they will build skills and confidence in the kitchen (and the quicker they will build skills and confidence (and their help will actually be helpful). Additionally, you get precious BONDING TIME!
But for real…
It requires more time (patience), and a little more clean-up. But trust me, the payoff is well worth it - I pinky promise you!
STEP 1:
Choose easy, delicious recipes that don’t take too much time:
This is CRUCIAL. Don’t get caught up in a time consuming or complicated dish. There’s nothing worse than realizing you don’t have all of the ingredients combined with an impatient and excited (hungry too) toddler. Start with recipes you are comfortable with and incorporate healthy alternatives to standard processed ingredients. Some of my favorites are: Lasagne Cuppers, Creamy Tomato Soup and the ultimate toddler snack, Power Bites
One ingredient that goes down without a fight in my house is pasta (big surprise). Our favorite pasta recipe is this Sneaky Good Pasta , its chock full of nutritious veggies (but the kids gobble them up).
STEP 2:
Have a list of age appropriate tasks that your kids can do:
Name of the game: keep them busy with fun tasks to make them feel like they are truly helping. This is where your guidance and knowledge as a parent is showcased! Mirror their behavior and use positive reinforcement every step. This sounds like “look at you peeling that orange , well done”, or “I like how you are using that wooden spoon to stir the pancake batter, you’re a pro!”. To keep it safe and simple I’ve created this list for you to keep in eye sight: Age Appropriate Task List
STEP 3:
This interaction is meant to be fun, it sparks creativity, builds confidence, encourages healthy eating habits and gives you some amazing quality time. What’s not fun is getting distracted (stay focused - no phones in the kitchen) can lead to a potentially dangerous situation. Use this is a teaching moment to learn about sharp knives, hot stoves, raw meats. By explaining it in language they can understand, “knives and hot things cause ouchies”, “raw meat has germies".
No need to shout or get stern to scare them, we want the kitchen to remain a happy and safe place where positive experiences are born and remembered.
Still stuck on getting them to eat healthier?
Grab the Tricky Picky Guide to circumvent any resistance and create healthy habits today!