Kids who Cook Healthy, Eat Healthy

Article by healthybalance.com staff
Posted on October 05, 2008

Are you tired of preparing healthy foods for your kids or grandkids—only to have them whine and cry for fast food or sugary treats? New research has come up with a simple way to get kids to eat better. Let them cook it themselves!

No, kids should not be left to fend for themselves in the kitchen. Rather, including children in meal planning, shopping and preparation makes them more willing to try new and healthier foods. Considering the current overweight, obesity and diabetes issues facing alarming numbers of children, getting them to eat healthier is more than a passing fancy.

Expert advice

“I think parents feel like it’s their job to just make their children eat something,” says Harriet Worobey, M.A., director of the Nutritional Sciences Preschool. “But it’s really their job to serve a variety of healthy foods and get their children exposed to foods.”

A study of 600 children done by Teachers College at Columbia University found that children who cooked their own foods were more likely to eat them—and ask for seconds.

“They come to at least try the food,” said Isobel Contento, professor of nutrition education and co-author of the study. “Kids don’t usually like radishes, but we found that if kids cut up radishes and put them in the salad, they love the radishes.”

On the other hand, researchers say that kids get even more stubborn about trying new foods when parents pressure them—even if the pressure includes a reward. “Parents say things like ‘eat your vegetables and you can watch TV,’ but we know that kind of thing doesn’t work either,” says Leann L. Birch, director of Penn State’s childhood obesity research center. “In the short run, you might be able to coerce a child to eat, but in the long run, they will be less likely to eat those foods.”

Hands-on healthy eating

If you really want to succeed at getting your kids to eat healthier, get them even more involved. Ask then to help you plan menus, prepare shopping lists and choose items at the store or farmer’s market. Ask for their help putting away groceries—then they’ll know where all the healthy snacks are stashed.

When it’s time to cook dinner or make lunches, invite them to join in. Keep it fun! Your kids will not only start eating better, you’ll find yourselves enjoying a new kind of quality time. While younger kids need supervision—and may not be ready for hot stoves or sharp knives—older children really get inspired when you let them take over the role of head chef.

Six steps to getting kids to eat healthier

1. Invite kids into the kitchen. -Involving kids in meal preparation is an important first in getting them to try new foods.
2. Turn off the pressure. Don’t even make them eat “just one bite.” Studies show children react negatively when pressured to eat foods.
3. Have healthy snacks on hand. Buy healthy snacks and let kids have free access to the pantry. Research shows that if you restrict certain foods, like cookies, kids want them more. Don’t bring foods you need to restrict into the house.
4. Set a healthy example. They are what you eat. Kids are far more likely to eat healthy when mom and dad do, too.
5. Make vegetables more fun. Dress them up with cheese. Make them into a face or other fun shape. Let them “sneak” them whole and raw right from the fridge—or garden.
6. Keep trying. Don’t give up after one or two tries. It might take ten tries before a kid will try a new food.