Cook with Preschoolers

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By: Lihua Ma, CSUN Dietetic Intern Cohort 2020-2021

Family cooking can be stressful! So many parents don’t like to cook while their lovely little ones are around. However, parents might often find themselves in a situation where they have to look after their kids and do housework at the same time. When I tell people that I enjoy teaching my 3-year-old and 5-year-old daughters how to cook as I prep meals, they look at me like I have a superpower. For many caretakers, meal prep is already a tedious and overwhelming task. Knowing how your children can help and the benefits of involving children in the kitchen may give you the confidence to cook with preschoolers.

Multiple studies have stated that children’s diets do not meet nutrition guidelines in the United States.1-3 Vegetable intake is generally low among children, who appear to be especially fussy during the pre-school years.1-3 With increasing rates of childhood obesity, research has shown that lack of culinary knowledge and infrequent home cooking can contribute to unhealthy eating habits.4 Food intake and dietary habits developed in early childhood affect the physical and mental development of school-aged children. Furthermore, their food choices will affect their health and nutritional status in adulthood, and their onset of lifestyle-related diseases.2,5

At the same time, researchers also found that involving children in the cooking process is seen as a good health promotion strategy by helping them build up healthier diet behavior and decrease prevalence of obesity in children.6 

Benefits of Cooking with Kids: 

  • Kids can learn the name, smell, taste, appearance and other sensory aspects of whole foods 
  • Kids can learn basic math, like numbers, measurements, and time 
  • Kids can learn basic nutrition knowledge, like food groups and nutrients from foods 
  • Kids can learn about food safety, storage and hands-on food presentation 
  • Kids can actively engage and practice critical thinking skills 
  • Family works cooperatively. Families who eat together are closer 
  • Kids are more confident and have an improved vocabulary 
  • Kids can positively associate with healthier eating and potentially lower their risk for childhood obesity.7 

When Can Kids Help in the Kitchen? 

0-18 Months Old

  • Children can observe from a safe place (e.g., highchair, playpen) the cooking process at this age
  • Talk them through what you’re doing
  • Let them touch and smell the ingredients and make it a fun experience for them! 

18 Months Old to 3 Years Old

  • Dump & Pour (pre-measured ingredients)
  • Wash & Scrub (fruits and vegetables)
  • Pick herbs off of stems
  • Tear (lettuce for salad)
  • Brush oil or butter with pastry brush
  • Mix & Stir (with hands or stirrer)
  • Mash vegetables
  • Sprinkle (salt and herbs)

4-5 Years Old

  • Dump & Pour (pre-measured ingredients)
  • Wash & Scrub (fruits and vegetables) 
  • Tear (lettuce for salad) 
  • Mix & Stir (with hands or stirrer)
  • Sprinkle & Spread (ingredients)
  • Knead (dough)
  • Cut (with plastic knife)
  • Set up table
  • Clean up (wipe, collect leftovers)

Recipe Inspiration Using WIC Benefits: 

  • Loaded Sweet Potatoes with Black Beans and Cheddar 
  • Mini Eggplant Pizza 
  • Cauliflower Mac ‘n’ Cheese 
  • Spring Pasta with Salmon, Peas, and Dill 
  • Heirloom Tomato- Basil Salad 
  • Veggie Omelet 
  • Ants on a Log 

References: 

  1. Caton SJ, Blundell P, Ahern SM, et al. Learning to eat vegetables in early life: the role of timing, age and individual eating traits. PLoS One. 2014;9(5):e97609. Published 2014 May 30. doi:10.1371/journal.pone.0097609 
  1. Metcalfe JJ, Fiese BH; STRONG Kids 1 Research Team. Family food involvement is related to healthier dietary intake in preschool-aged children. Appetite. 2018;126:195-200. doi:10.1016/j.appet.2018.03.021 
  1. Rasmussen M, Krølner R, Klepp KI, et al. Determinants of fruit and vegetable consumption among children and adolescents: a review of the literature. Part I: Quantitative studies. Int J Behav Nutr Phys Act. 2006;3:22. Published 2006 Aug 11. doi:10.1186/1479-5868-3-22 
  1. Nelson SA, Corbin MA, Nickols-Richardson SM. A call for culinary skills education in childhood obesity-prevention interventions: current status and peer influences. J Acad Nutr Diet. 2013;113(8):1031-1036. doi:10.1016/j.jand.2013.05.002
  1. Ogata BN, Hayes D. Position of the Academy of Nutrition and Dietetics: nutrition guidance for healthy children ages 2 to 11 years. J Acad Nutr Diet. 2014;114(8):1257-1276. doi:10.1016/j.jand.2014.06.001 
  1. Chu YL, Storey KE, Veugelers PJ. Involvement in meal preparation at home is associated with better diet quality among Canadian children. J Nutr Educ Behav. 2014;46(4):304-308. doi:10.1016/j.jneb.2013.10.003 
  1. Allirot X, da Quinta N, Chokupermal K, Urdaneta E. Involving children in cooking activities: A potential strategy for directing food choices toward novel foods containing vegetables. Appetite. 2016;103:275-285. doi:10.1016/j.appet.2016.04.031

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