As a parent, there is nothing more frustrating than spending time cooking a nice meal only to have your children whine, “Yuck, what is this? I don’t want this!” (or my daughter, who might just throw it on the floor).
Studies show that the best way to get your children to eat more foods is to involve them in the process.
This could be in the planning, shopping or food preparation stages. Cooking with your kids has other benefits as well: giving them a sense of accomplishment for contributing to the family, learning an important life skill, building self-confidence, and providing children with a hobby that is not “screen time.” Plus, if they like it, you may get some nights off cooking when they are a little older!
Sounds great?
To get things started, you may want to have a family meeting and get input on suppertime menu ideas. With busy schedules, it may only be realistic to start with one family meal per week.
If small children are helping with cooking, it is important to choose a time when you are feeling patient and not rushed. Meal preparation can be a little messy and time-consuming, and you need to stay relaxed to keep the experience positive (this is supposed to be fun). Make sure your children are aware of basic kitchen safety and hygiene. Depending on the age of your child, you may need to establish some rules and stick to them.
Here are some examples of tasks that children can perform.
Under 5 years old:
• Getting ingredients from the fridge;
• Washing, tearing, or snapping some vegetables;
• Lining muffin tins;
• Cutting out shapes with a cookie cutter;
• Rolling, mashing, stirring;
• Measuring and pouring some ingredients; and
• Helping set the table.
Older children:
• Cracking and separating eggs;
• Reading and choosing recipes by themselves;
• Inventing their own easy-to-make recipes;
• Stirring food over the stove (may need adult supervision);
• Grating cheese, cutting vegetables, fruits, etc. (using a plastic knife or dinner knife); and
• Washing dishes and putting them away. Wiping tables and counters.
Finally, make sure to let your children know when they have done a job well. Thank them for helping you in the kitchen, and celebrate eating together!
-Serena Caner is a registered dietician who works at Shuswap Lake General Hospital.