Get kids cooking, and eating healthy

INTRODUCING kids to cooking can be more than fun. It can teach skills and perhaps set children up to be healthier eaters. The temporary mess they make in the kitchen is just that, but it makes for a lifelong payoff.

Here’s a look at how you can make your kitchen work for those budding chefs, from the Associated Press.

PRETEND PLAY

Play kitchens were a coveted toy at least as far back as the 1950s. If you’re feeling nostalgic, there are loads of vintage play kitchens for sale online, which give units with battery-driven cooking sounds like boiling water and a sizzling stove.

For a modern touch, there are also play kitchen options that produce lights, running water and cooking sounds, as well as food and fruits that can be chopped and prepared. Time for a beverage? There are also coffee makers and juicers along with menu cards so little baristas get the order right.

GETTING REAL, AND FOOD SAFETY

Cooking in a real kitchen with kids isn’t just about ingredients, recipes and prep, says Food Network star Guy Fieri. “It’s about harnessing imagination, empowerment and creativity.”

Parents should begin with basic food safety, says the American Academy of Nutrition and Dietetics. Start by pulling hair back; wash hands, surfaces and tools; separate raw and cooked foods. The association outlines the ages at which skills can be introduced. The youngest — around three to five — can wash fruits and veggies, mix ingredients in a bowl, wipe counters and cut cookie dough. Older kids can gradually be given other utensils, ovens to watch, and so on.

A STEP STOOL IS IMPORTANT

A sturdy step stool is important to get young kids up to counter height. This should be placed on a non-slip mat, and preferably be adjustable.

A cute apron helps kids get down to work — ensure that the apron ties in the back and has an adjustable neck strap.

WHAT THEY CAN MAKE

• Start by baking banana bread which is very easy, and chances are you’ll always have ripe bananas around.

• Pizza-making is a great family activity, whether on pizza dough, bread, pita bread or tortilla wraps.

• Cookies are also a great option, so are simple cakes.

A HEALTHY START FOR LIFE

When children are involved in the process of cooking their own food, they get a healthy start for life.

Teaching children starting at a young age is essential to help them learn to make healthy choices for the foods they eat. Learning early provides a basis for healthy choices and healthy bodies. Children learn to choose healthy foods like veggies and fruits, and avoid less healthy choices.

ENCOURAGING HEALTHY EATING

Here are some tips for encouraging vegetables routinely in your child’s diet:

• Start with simple/small changes.

• Offer choices: “Which would you like, corn or green beans?” instead of “Would you like some vegetables?”

• Children often will try fresh vegetables if they have a sauce to dip them in, such as ranch dressing.

• For cooked vegetables, try sprinkling on a little low-fat cheese.

• Letting preschoolers play with food by making faces out of fruits and vegetables can be a fun way to introduce new foods.

• Some children do not care for mixed foods, such as casseroles or even mixed vegetables. In the case of cooked, mixed vegetables, they may enjoy sorting out the different vegetables and eating their favourites.

• Choose your battles — encourage fruits or vegetables without making it a battle. It often takes several times for a child to decide they like a food.

• Encourage them to try at least two bites, and try your own serving along with them, setting a good example.

• If you have an option for a garden, this is a great way to show children where their food comes from. They often enjoy planting, watching the plants grow, then picking the produce.

• Involve kids in planning and preparing meals with age-appropriate tasks, such as scrubbing the fresh vegetables with a vegetable brush, or rinsing fresh fruit. They will be more likely to try it.

• Of course, safety is key when it comes to feeding children age-appropriate foods. Always have children wash hands before they eat, eat at the table and avoid foods that could be a choking hazard.