Involve Children in Meal Planning and Preparation

Remember that time you made a Pinterest-worthy dinner and your kid acted like you’d served them radioactive sludge? Yeah, same. Let’s flip the script—hand them a spoon, let them squish some dough, and suddenly, you’re a culinary team (or at least a mess-making duo). Worst case: they eat half the ingredients before it hits the plate. Best case: dinner gets eaten and you get to call it ‘family bonding’ instead of ‘please just eat one bite, I beg you.’

When kids help make dinner, their brains get a tasty buffet of benefits: autonomy (hello, confidence!), sensory exploration (sticky dough, squishy tomatoes), and a dash of pride when everyone eats ‘their’ meal. For parents, it’s a chance to model healthy habits and sneak in some math (measuring cups!), while both of you bond over the universal language of food (and the occasional kitchen disaster).

How to do it

  • Start by giving your child a real job in the kitchen, no matter how small. Tasks like washing vegetables or stirring ingredients help them feel involved.

  • Offer choices whenever possible. For example, ask, "Would you like broccoli or carrots?" This gives your child a sense of control and makes them more excited to participate.

  • Embrace imperfection. If your homemade pizza ends up looking like a modern art project, consider it a success! The process is more important than perfection.

  • Narrate your actions as you cook. Turn meal prep into a mini cooking show by describing what you’re doing. This keeps your child engaged and helps them learn.

  • Keep sharp knives and anything flammable out of reach at all times. Safety comes first—trust me on this one.

  • Celebrate the finished product together. Even if the meal is 80% cheese, 10% pride, and 10% "what is that?", enjoy the accomplishment and make it a fun memory.

Tips:

  • Patience is key—expect messes and embrace the learning process.
  • Praise effort, not just results.
  • Make cleanup a team activity to reinforce responsibility.

When you start thinking about dinner (a.k.a. when the ‘what’s for dinner?’ panic hits).

Ask your child, ‘Should we make pasta or rice tonight?’
Do a silly chef’s hat tip or high-five—bonus points for a dramatic ‘Oui, chef!’
Put a step-stool in the kitchen so your child can reach the counter.

When you open the fridge to grab ingredients.

Let your child pick one veggie or fruit to add to the meal.
Snap a goofy selfie together with the chosen food and declare them ‘ingredient of the day!’
Pre-chop some safe veggies or fruit and put them in a kid-friendly container.

When you pull out the mixing bowl.

Invite your child to stir something, even for five seconds.
Give your best ‘chef’s kiss’ and tell your kid they’re a pro.
Buy a colorful kid-sized mixing spoon or spatula.

When you announce it’s time to make dinner.

Let your child put a sticker on the chart for helping.
Do a little kitchen dance or let your child ring a bell to mark their achievement.
Print or draw a simple ‘meal helper’ chart and stick it on the fridge.