Teaching Kids About Nutrition: Fun Ways to Involve Children in Cooking

What is good nutrition, and why is it important? Good food gives you plenty of energy and all the nutrients, vitamins, and minerals. By eating clean, organic, and nutritious food (fish, lean meat, seasonal vegetables and fruits, nuts, and healthy fats), you’ll maintain a healthy weight, reduce the risk of many diseases, reduce high blood pressure, lower cholesterol, improve your well-being, have a better immune system, recover faster, and have more energy. This is why it’s super important to teach your kids about good nutrition. 

As we mentioned, a healthy diet includes plenty of protein, carbohydrates, healthy fats, vitamins, and minerals, but how do you explain this to kids, especially younger ones? Younger kids need simpler explanations and fun comparisons. You can persuade your kids to drink more milk because „milk helps their bones grow,” eat pasta because „it will give them energy to run faster,“ and eat spinach because “it will give them big muscles.“.

Older children need fewer comparisons and less information, but you should stick to everyday examples that are clear to them. You should explain that chicken is full of protein, which will help them become better athletes. If your child is sick, explain that a lot of fresh, seasonal fruits and vegetables will help them fight off the cold and will make their immune system stronger.

When you’re packing your kids snacks, be mindful that many snacks have so-called empty calories you want to avoid. Rather pack them snacks that include vitamins, minerals, and proteins, for example, yogurt and granola, peanut butter and celery, protein bars (without added sugar), fresh apples and bananas, trail mix, rice crackers, dark chocolate, etc. Don’t completely forget about delicious treats because good balance can help teach kids to make healthy choices.

Kids tend to get more interested in healthy foods if they participate in the making of the meal. You can encourage your kids to stir a bowl of pancakes and tear lettuce leaves, while older ones can peel and dice vegetables. Let them help you with meal prep and grocery shopping—this can be a precious teachable moment about nutrition.

Eating together will bring your family closer, and it will also help your children develop a healthy relationship with food. Teach your kids to eat slower so they can recognize when they’re full. Lead by example—your children often mimic your own behaviors. If you’re eating healthy and enjoy lots of nutritious foods, your kids will eventually follow your healthy example.

There are some other benefits to involving your children in cooking and preparing food. You will help them satisfy their curiosity while teaching them various skills, and in exchange, they will feel useful and valued. You are also helping them develop an interest in various different foods and flavors. It’s important to let them taste rice before and after cooking, smell different types of spices and cheeses, whisk eggs and milk, crack eggs, and, in the end, taste all their creations. They’re more likely to become open to new foods and flavors because their taste buds are developing.

In the end, trust your kids. They will be very proud when they realize they made a delicious and nutritious meal.

Let’s repeat a few key points that will help your kid be healthier and stronger: Half of the plate should be filled with fruits and veggies; introduce whole grains into their diet, such as oatmeal, whole wheat bread, brown rice and pasta, and whole-wheat flour; Avoid over-sugary drinks and choose plain water and milk for your kids (and for yourself too); Mix up their proteins so they don’t get bored (there is also a lot of protein in beans, peas, lentils, nuts, and so on); don’t be afraid to try new, exciting recipes; get them involved by dicing and peeling fruits and vegetables, setting the table, washing the dishes, putting away the groceries, and finding ways to be active together. You can go on family hikes, runs, and walks.

After cooking with kids, your kitchen will probably be a mess—there will probably be ingredients on the floor, flour everywhere, and cracked eggs on the counter, but in the end that is not so important. Moments spent as a family and teaching your kids valuable lessons about nutrition and cooking will stay in your heart forever. It’s worth it in the end!