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The best way to raise healthy eaters is to give them lots of opportunities to help in the kitchen.
Children naturally are curious and always want to do what you are doing. The earlier they’re included, the more likely they’ll continue helping with meal preparation as they grow up. Children also tend to eat what they help cook.
Although children’s schedules get busier with after-school activities and more homework as they get older, the skills they can gain in the kitchen while younger will be valuable to them when they grow up.
These are ways children of various ages can participate in preparing meals for the family:
Ages 2-5 | Ages 6-8 | Ages 9-12 | Ages 12 and Older |
| Wipe tables | Use simple kitchen equipment, such as a grater, blender or can opener (after they’ve been shown how to operate it safely) | Prepare simple recipes | Follow a recipe (sometimes with help) |
| Place things in the trash | Make their own snack, such as a sandwich, apple, toast or cereal | Use a sharp knife to cut foods (foods that are easy to grip) | Use an oven or stove |
| Rinse fruits and vegetables | Use the microwave (with some assistance) | Put away leftovers | Use a chef’s knife or other larger knives (with supervision) |
| Scoop mashed potatoes | Scoop batter into muffin cups | Slice bread and vegetables | Use a grater to shred cheese or carrots |
| Snap green beans | Rinse beans | Pound chicken or meat | Plan a dinner menu |
| Tear lettuce or greens | Crack and beat an egg | Use a timer or thermometer | Suggest options for leftovers or meals |
| Stir pancake batter | Toss salad ingredients with salad dressing | Knead dough and let it rise | |
| Name and count foods | Read an easy recipe (with some help) | ||
| Help assemble a pizza | Write out the grocery list | ||
| Pour ingredients | |||
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