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Involve children in meal preparation

May 17, 2021

Now that school is out, you can ask your children to help with planning meals and food preparation. Cooking is a skill that will be valuable throughout your child’s life.
Remember to use patience when teaching children how to cook. It is often easier and faster to do it yourself, but take time to let the kids help and learn. Having them assist with preparation is a great strategy to encourage them to be more adventurous with the foods they are willing to eat. It is also a time to discuss the nutritional value of the foods they are eating.
Here are some age-appropriate cooking tasks for kids:
  • 2-3-year-old children need high supervision. You can ask them to set the table, match silverware as you empty the dishwasher, use the salad spinner and gently stir and pour measured ingredients into a bowl.
  • 4-5-year-old children can tackle a few more tasks independently, such as stirring or setting the table. They may even be able to put away pots and pans from the dishwasher.
  • 6-7-year-old children have more developed fine motor skills to perform detailed work such as using measuring spoons and forming meatballs or nuggets. With supervision, they can grate and peel carrots and potatoes. They also could use a small paring knife to dice soft foods such as strawberries, drain and rinse canned beans, and slice and scoop avocados. They also will do well measuring liquid ingredients.
  • 8-9-year-old children can read and understand recipes, so they may work more independently. You will have to decide if they are mature enough to work at the stove. They can perform kitchen tasks such as scooping batter into muffin cups, using a stand mixer and scraping down the batter, putting away leftovers, pounding chicken, skewering food, making sandwiches and wraps, and chopping most foods.
  • 10-12-year-old children usually can work independently in the kitchen but still need to follow the rules.
All age groups need to keep safety in mind and wash their hands often. You should encourage them to pull their hair back and refrain from touching their face or licking their fingers. They should remember to use potholders or mitts to keep from burning themselves.
Make cooking a fun activity. Try simple recipes for meals and snacks they will enjoy that will provide the nutrition they need.
The above information is from Joan Plummer, dietitian and diabetes educator at Columbus Community Hospital.