[From the 2026 Home & Lifestyle Magazine]

Building Skills, Confidence and Healthy habits

Cooking with kids is about much more than making a meal—it’s an opportunity to build lifelong skills, encourage healthy eating habits, and create meaningful family connections. When children are invited into the kitchen, they gain confidence, curiosity, and a better understanding of where their food comes from.

Why Cooking With Kids Matters

Encourages Healthier Eating

Kids who help prepare meals are more likely to try new foods, especially fruits and vegetables. Hands-on involvement builds familiarity and reduces food hesitations.

Builds Life Skills

Measuring, following steps, and timing tasks help develop math, reading, and problem-solving skills— all while having fun.

Supports Independence and Confidence

Completing a recipe gives children a sense of accomplishment and pride. Even small tasks help kids feel capable and included.

Creates Positive Food Memories

Cooking together strengthens family bonds and turns mealtime into a shared experience rather than a chore.

Age-Appropriate Kitchen Tasks

Ages 2–4

• Washing fruits and vegetables

• Stirring ingredients

• Tearing lettuce or herbs

Ages 5–7

• Measuring ingredients

• Cracking eggs

• Assembling simple snacks

Ages 8–12

• Chopping soft foods (with supervision)

• Following simple recipes

• Using small appliances with guidance

Safety First in the Kitchen

• Wash hands before cooking

• Review basic knife and heat safety

• Assign age-appropriate tasks

• Keep the kitchen organized and clutter-free

Teaching safety alongside cooking builds awareness and responsibility.

Make It Fun and Educational

• Talk about where foods grow

• Explore colors, textures, and flavors

• Let kids choose a fruit or vegetable to feature

• Celebrate creativity—even if it gets a little messy

Mistakes are part of learning, and curiosity should always be encouraged.

Simple Ways to Get Started

• Start with no-cook recipes or snacks

• Try themed meals (color day, veggie of the week)

• Cook with seasonal ingredients from local farmers’ markets

• Keep recipes simple and repeat favorites

Cooking is a Recipe for Healthy Habits

When kids cook, they’re not just learning how to prepare food—they’re learning how to care for their bodies, make thoughtful choices, and enjoy real food. These early experiences can shape a healthier relationship with food that lasts a lifetime.

Cooking together doesn’t have to be complicated. Start small, keep it fun, and enjoy the time spent creating something nourishing—together.

• Keep recipes simple and repeat favorites

Berry Breakfast Tacos

·1 cup mixed berries, frozen

·1 traditional flatbread or tortilla, whole grain preferred

·1 ½ teaspoons tapioca, uncooked

·1/2 teaspoon cinnamon

·1 – 2 tablespoons whipped cream cheese

·1 tablespoon honey

·Non-stick cooking spray

Instructions:

Pre-heat the oven to 375 degrees.

Stir the frozen berries, tapioca and cinnamon together.

Stir the cream cheese and honey together.

Spread a thin layer of the cream cheese and honey mixture onto half of the flatbread or tortilla. Add the berry mixture on top of the cream cheese spread. Fold the flatbread in half. Place it onto a non-stick baking sheet sprayed coated with the non-stick cooking spray.

Bake for 15 - 20 minutes.

Top it off with yogurt glaze:

∅Yogurt Glaze: Stir together 3 oz. Plain yogurt, 1 tablespoon of milk, 1 tablespoon of honey and 1/2 teaspoon of vanilla extract.

Learn more about Jodie at jodiefitz.com, founder of Better Bites Foundation or visit betterbitesbunch.com