Life can get busy, and we can all be thankful for the many ways that food has become faster and easier. Pre-packaged meals and lunch box items are a saviour for most modern families. And, with plenty of healthier options now available in the ready-to-eat aisles, fast food no longer has to mean ‘bad’ food.

But with this growing reliance on ready-made food, we are at risk of creating a generation of non-cookers. For many kids today, the connection between the food they’re eating and the ingredients or processes involved in preparing food, is entirely missing.

Taking the time to get your child involved in cooking and meal prep can go a long way to making sure they develop a healthy approach to eating. Teach your kids how fun easy it can be to make delicious, healthy food for themselves and you might even save them from the ‘2-min noodle’ student diet once they leave home!  

What is it, and why do we eat it?

You can try and instill healthy eating habits til the cows come home, but unless you make it real, your kids won’t get on board. Instead, focus on giving your children an education around common ingredients, such as fresh produce, grains, and legumes, and start a family dialogue around what each food type offers nutritionally.

It doesn’t have to be complex, either. Start with a simple guide, such as the ‘five a day’ rule, and explore with your kids how many different fruits, vegetables and methods of preparation they could use to achieve it. Turning a lesson into an adventure is a great way to help those good food habits stick.

A few of our favorite kid-friendly recipes:

We asked one of our favorite healthy foodies, Jemma Gray of The Healthy Journey, to help us put together some delicious, kid-friendly recipes:

• Strawberry and coconut popsicles
• Raspberry bliss ball pops
• Oat and chia pikelets with mixed berry jam
• Nut-free oat slice

Tips for kids in the kitchen:

• Make it hands-on: This isn’t about your child watching while you do all the work. Some tasks might not be suitable for little ones, but wherever possible let your kids get their hands dirty – they’ll find it much more engaging and will be more likely to learn if they’re actively involved.
• Messy is good: Cooking can be messy and, for kids, mess usually means a good time! Try not to restrict the mess making along the way, as this can ruin the fun. But do make sure to involve everyone in the clean-up afterwards.
• Let them do it their way: Try not to overcorrect – this isn’t about right or wrong ways to tear lettuce! Keep it easy and fun by giving a little guidance, without it becoming a boring lesson on technique. It’s also fun to let your kids choose the ingredients they like, and experiment with different flavors. Not sure if banana, tomatoes, and cucumber is a good combo? Maybe you should let them try it – you might be surprised!
• Stay safe: We understand it can be scary to see your child wielding a kitchen knife! Use your best judgment on what tasks are appropriate, and take the opportunity to teach safe utensil handling where you can. You can also try out some kid-friendly cooking equipment – – we love Ikea’s SMABIT range.