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Meal Preparation involving Children

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The four pillars of health – nutrition, exercise, sleep, and mental well-being – form a foundation for holistic wellness. Among these, nutrition plays a pivotal role as the fuel that powers all bodily functions. A balanced diet, rich in a variety of nutrients including vitamins, minerals, protein, carbohydrates, and healthy fats, is essential for maintaining energy levels, supporting immune function, and promoting cell growth and repair. Nutrition’s impact extends beyond physical health, influencing mental clarity and emotional stability. Making mindful nutritional choices is a step towards a balanced life, supporting the interconnection between all four pillars of health. Empowering our lives with good nutrition starts in the heart of the home—the kitchen.

Cooking isn’t just about putting a meal on the table. It’s an engaging hands-on activity that serves as a vehicle for learning numerous essential life skills. When children are actively involved in meal preparation, the kitchen transforms into a laboratory where they can explore, experiment, and learn.

The Importance of Meal Preparation in Children’s Lives

Many children today are missing out on the valuable lessons that cooking can teach. From enhancing fine motor skills to understanding math concepts, cooking provides a hands-on experience that engages children’s senses and minds, resulting in a deeper level of learning.

Children, by nature, are tactile learners. They learn best by doing, exploring, and creating. Cooking activities offer children the opportunity to get their hands dirty – literally. By preparing meals, children can touch, see, smell, and taste fresh ingredients. This sensory engagement can significantly improve children’s relationship with food, making them more likely to try new foods and maintain healthy eating habits.

Beyond the sensory experience, cooking helps children develop essential life skills. Planning meals, following recipes, and understanding cooking techniques can improve children’s problem-solving skills, enhance their reading comprehension and math abilities, and encourage creativity. Check out this adorable bag of kitchen tools for toddlers

Beyond Meal Preparation: Food Tasting and Exposure

Involving children in meal preparation is just one aspect of a broader strategy to improve their eating habits. Other crucial components, such as food tasting and repeated exposure to unfamiliar foods, should also be integrated into the process.

Food tasting can be a powerful tool in expanding children’s culinary horizons. By trying a small amount of a new or less preferred food, children can slowly become more accustomed to its taste, texture, and appearance.

Repeated exposure to unfamiliar foods can significantly improve children’s acceptance of these foods. It’s important to remember that it may take several exposures before a child is willing to taste or eat a new food.

Cooking and Its Impact on Vegetable Intake

One of the significant advantages of involving children in meal preparation is the potential impact on their food and vegetable intake. Recent research has indicated a positive correlation between children’s involvement in cooking and their willingness to consume more diverse and healthier foods.

Involving children in meal preparation can help increase vegetable intake (Van der Horst et al., 2014), a critical aspect of a balanced diet that many children often lack. The hands-on experience of washing, chopping, and cooking vegetables can pique children’s curiosity and make them more willing to try these foods. This openness to different foods can lead to a more varied and balanced diet.

If you’re looking for a fun and yummy recipe check out Allrecipes’ Baked Kale Chips. It was a hit in my home! 

Cooking as a Therapeutic Tool: The Case of ASD

Cooking isn’t just beneficial for typically developing children. It can also serve as a therapeutic tool for children with autism spectrum disorder (ASD).

ASD is often associated with a high prevalence of eating challenges, such as rigidity in food choice, sensory sensitivities, and food refusal. Cooking activities can provide a structured, predictable routine that many children with ASD thrive on, while also encouraging them to interact with a range of food textures, smells, and tastes.

Acceptance and Commitment Therapy (ACT) is a form of therapy that promotes mindfulness and acceptance strategies to enhance psychological flexibility. Applying ACT techniques in meal preparation with children, particularly those with food selectivity behaviors, can present a novel approach to improve their eating habits (Kennedy et al., 2014).

Cooking and the Development of Social Skills

Cooking can also facilitate the development of social skills. Through collaborative meal preparation, children learn to work as a team, communicate effectively, and share tasks.

Cooking a meal requires coordination and cooperation. Children learn to work together to complete tasks, solve problems, and achieve a common goal.

Communication is essential in the kitchen. Children learn to express their ideas, ask for help, and listen to instructions. These skills can translate into better communication outside the kitchen.

The Role of Parents in Promoting Cooking Involvement

Parents play a crucial role in encouraging children’s involvement in cooking. By modeling healthy eating behaviors, making cooking a shared family activity, and providing a supportive environment, they can nurture their children’s interest and skills in cooking.

Children often imitate the behaviors and attitudes of adults around them. Parents who display positive attitudes towards cooking and eating healthy foods can inspire their children to do the same.

Cooking doesn’t have to be a solitary task. By making it a shared family activity, parents can spend quality time with their children, while also teaching them valuable life skills.

A supportive and encouraging environment is essential for children to explore cooking. Parents can provide this by offering guidance, patience, and positive reinforcement throughout the cooking process.

Overcoming Challenges in Incorporating Cooking into Children’s Routine

While the benefits of involving children in cooking are clear, there can be challenges in incorporating it into their routine. Time constraints, safety concerns, and resistance from children are some of the common hurdles.

Cooking with children can be time-consuming. However, it’s essential to view this time as an investment in their health and development. Planning ahead and choosing simple recipes can make the process more manageable.

Safety is a valid concern when children are involved in cooking. However, with proper supervision and age-appropriate tasks, cooking can be a safe and enjoyable activity for children.

Children may initially resist participating in cooking, especially if they are not used to it. Parents can overcome this by making cooking fun, engaging, and rewarding.


Cooking isn’t just about preparing food; it’s a powerful tool for learning, growth, and development. By involving children in meal preparation, we can enhance their food and vegetable intake, instill healthy eating habits, and equip them with essential life skills. In addition, cooking can foster a sense of pride and confidence in children. Whether it’s at home or within the community, cooking can be an enjoyable and rewarding activity that nurtures children’s curiosity, creativity, and confidence.


DeJesus, J. M., Gelman, S. A., Herold, I., & Lumeng, J. C. (2019). Children eat more food when they prepare it themselves. Appetite133, 305–312.

Kennedy, A. E., Whiting, S. W., & Dixon, M. R. (2014). Improving novel food choices in preschool children using acceptance and commitment therapy. Journal of Contextual Behavioral Science3(4), 228-235.

Van der Horst, Klazine & Ferrage, Aurore & Rytz, Andreas. (2014). Involving children in meal preparation. Effects on food intake. Appetite. 79. 10.1016/j.appet.2014.03.030.

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