Getting Kids Involved in the Kitchen: Building Skills, Confidence, and Health

By Allison Edwards, MS, RDN, LDN, CLC

Getting children involved in the kitchen not only exposes them to new foods but also prepares them to take control of their own nutrition in the future. Cooking together is more than just making a meal. It’s an opportunity for kids to build life skills, gain confidence, and connect with their family in meaningful ways.

Allowing children to help in the kitchen can even reduce picky eating because it gets them excited to try things they’ve had a personal hand in creating. A child who may refuse to eat vegetables at the dinner table is often much more willing to taste them if they were the one who washed, chopped, or stirred them into the recipe. Involvement turns mealtime into something kids own, not just something handed to them.

Ways to Involve Children in the Kitchen

There are countless ways to bring kids into the cooking process, no matter their age or skill level. Here are a few simple ideas to get started:

1. Doing/putting away dishes – Younger kids love helping with water play at the sink, and older kids can take on the responsibility of loading and unloading the dishwasher. This teaches teamwork and responsibility.

2. Peeling and cutting – With safe, child-friendly utensils, even toddlers can help peel bananas, snap green beans, or tear lettuce. As kids grow, they can learn how to chop fruits and vegetables safely with supervision.

3. Stirring – Stirring batter, sauces, or salad dressing is an easy way to include little hands. It helps develop coordination and gives kids the feeling of being an important part of the recipe.

4. Measuring – Measuring dry ingredients or pouring liquids into a measuring cup is a great introduction to basic math and fractions. Plus, kids love the precision of scooping and leveling.

5. Describe the senses – Ask children what they see, smell, hear, and taste during the process. Cooking is a sensory-rich experience, and talking about it expands vocabulary while helping them become mindful eaters.

6. Menu planning – Sit down together once a week and let your child choose a meal or snack to include. This gives them a sense of ownership and teaches decision-

making skills. They can even be challenged to take inventory of what ingredients are already in the pantry or fridge to then make a grocery list.

7. Setting the table – Even very young children can help by placing napkins, silverware, or cups at each seat. It’s a small step that makes them feel like a valued contributor.

8. Taste testing – Perhaps the most fun role of all! Encourage your child to sample ingredients or try the dish as it comes together. This can make new foods less intimidating and more exciting.

Keep It Fun and Low Pressure

The most important thing is to have fun with it. Keep the experience low pressure and allow your child to try new skills and make mistakes along the way. The goal isn’t perfection… it’s practice. A little spilled flour or an unevenly chopped carrot is part of the learning process.

The Lasting Benefits

Inviting kids into the kitchen does more than help with tonight’s dinner. Over time, it fosters:

· Healthier eating habits – Kids who cook are more likely to choose balanced meals.

· Life skills – Cooking, cleaning, and meal planning are essential skills that build independence.

· Confidence and creativity – Children feel proud when they contribute and get to experiment with new ideas.

· Family connection – Cooking together strengthens relationships and creates lasting memories.

Next time you’re preparing a meal, look for one small way your child can join in. Whether it’s sprinkling cheese on a pizza, stirring pancake batter, or picking the vegetable side dish, each step helps build a foundation for healthier, happier eating habits. It will also create memories that everyone will treasure.