Involving kids in the kitchen

Cooking meals as a family is a great way to bond and teach your kids cooking skills they can use for life. You can start helping your child build confidence in the kitchen at any age.  


Helping your kids set up healthy habits can promote their lifelong health and lower their risk of diseases. Cooking with your kids can also help them: 


  • eat more vegetables and fruits 
  • have better mental wellbeing. 

You could get started with one of our simple, healthy recipes from our recipe library. They don’t need a lot of ingredients or cooking tools. 

Healthy mealtime habits

Being prepared with healthy foods and meals helps make it easier to make healthier choices. 



Meal times are a great opportunity to show your kids healthy eating behaviours such as eating more vegetables and fruits. Children are more likely to try and like foods they see their parents or carers eating .


Here are some ideas for making meal times a fun, relaxed way to set up healthy habits. 


  • Eat together 

    This is a great way to spend quality time as a family. You could start by planning to eat together at the table once this week, without any TV. You might like to try a new healthy recipe. 

  • Try a new side with an old favourite

    Eating more vegetables and fruits supports your family’s health and mental wellbeing. You could try adding an extra vegetable to a family favourite or add a piece of fruit to your child’s lunchbox. Try different kinds to see what they like. 

  • Be prepared

    Before you begin to cook, it’s a good idea to read the recipe right through. Having equipment and ingredients ready on the table can make things easier while children are still learning. 

  • Cook together when you're not in a rush

    It can be slower and messier when your child first starts to help in the kitchen. It’s okay for your child to make mistakes. That's how they learn. 

  • Build healthy habits as a family

    Consider working together to create some healthier habits. For example, try to have regular mealtimes and have healthy snacks on hand for the whole family to choose from.  Get support for developing healthy habits as a family with our free healthy living programs.

Skills and safety in the kitchen

Getting your kids into the kitchen is a great way to teach them about healthy eating. Try to involve them as much as possible so they can learn. You might also like to teach them about shopping for healthy foods.  


Here are some food safety lessons you can teach your kids. 


Be a clean cook 

  1. Wash your hands before you start to cook. 
  2. Wear an apron or play clothes. 
  3. Wash all fruits or vegetables before you start to prepare them. 
  4. Use separate chopping boards for chopping raw meat and raw vegetables. Learn more about food safety. 
  5. Wash and put away your utensils and clean up the cooking area when you are finished. 

Be a careful cook 

  1. Adjust any oven shelves before you turn on the oven. 
  2. Turn the oven to the right temperature before you start to cook. 
  3. Use oven mitts to remove hot dishes from the oven or stove. 
  4. Remember to turn off the oven or stove when you’ve finished cooking. 
  5. Be careful and watch your children when they’re using sharp knives or cutting tools. Keep fingers away from the blade. 
  6. Always cut food on a chopping board. 

Cooking at all ages

Children are more likely to want food they’ve prepared. Here are some ideas for cooking activities for kids of different ages. 


Age
How they can help you cook
2 to 3 year oldsWash vegetables and fruit or tear lettuce and salad greens.
3 to 4 year oldsMash potatoes and bananas or mix together batters.
4 to 6 year oldsMeasure dry and liquid ingredients or set the table.
6 to 8 year olds
Toss salad ingredients together or make a simple breakfast.
8 to 12 year olds
Make their own school lunch or help to plan meals.
Teens
Take charge of making one meal per week.


These are just suggestions. Your kids may be able to do more or less in the kitchen. It’s important to supervise kids who are young or inexperienced in the kitchen when they’re learning to prepare food. 


Visit the Raising Children Network for more ideas about cooking with your kids and teenagers.

Free programs to help your kids be healthy and thrive

Go4Fun is a free program for NSW children aged 7 to 13 years and their families. Learn new skills and have fun building healthy habits together.