For kids to get excited and have a sense of ownership about their food choices, they can be allowed to actively prepare their own snacks and meals, according to Weight Management®, a dietetic practice group of the Academy of Nutrition and Dietetics. This can help children select nutritious foods, including fruits and vegetables, to use for their meals.
What are some age-appropriate cooking tasks kids can help with? Here are some suggestions grouped by age ranges:
2-4 Years Old
Children aged 2-4 can help with basic activities in the kitchen to practice following simple directions, improve hand dexterity and develop fine motor skills. These basic kitchen activities can include:
- Rolling, shaping and cutting dough
- Spreading icing or butter with butter knives
- Pouring liquids
- Washing fresh fruits and vegetables
5-7 Years Old
Children can begin to engage in more complex cooking tasks and use more types of kitchen equipment from age 5-7. Note that if your child is not yet skilled with using knives or scissors, they need to wait to use these items until they become more skilled. Cooking tasks can include:
- Mixing dough and beating batter
- Using a small knife to cut foods
- Cracking eggs
- Measuring dry ingredients
8-11 Years Old
Children aged 8-11 are not completely independent, but they can engage in more cooking tasks with less supervision. Children in this age range can also plan meals and make easy recipes on their own. Cooking tasks can include:
- Using a vegetable peeler
- Using a can opener
- Microwaving food items
- Boiling pasta
12 Years and Older
Kids who are at least 12 years old can learn to make more difficult recipes and prepare their own creations. It is important to make sure these children know about food sanitation to prevent foodborne illnesses. Children 12 years and older should be able to:
- Follow detailed cooking directions
- Use the majority of basic kitchen appliances and equipment
The following resources can help you teach children to prepare meals:
- Teaching Kids to Cook, a resource from the Academy of Nutrition and Dietetics
- Parent Tips: Getting Kids in the Kitchen, a resource from National Institutes of Health
- 4 Ways to Get Kids Involved in the Kitchen, a resource from Alliance for a Healthier Generation
- 5 Great Reasons to Cook with Your Kids, a resource from the American Academy of Pediatrics
