There’s plenty parents can do to encourage children to enjoy eating a balanced diet filled with healthy foods. Here, children’s cookery book author and Cook School co-founder Amanda Grant shares her top tips for getting children into the kitchen and making healthy eating fun.
As a children’s food writer, mum and step mum, I know first-hand how hard it can be to get children to eat healthily. Asking them to step out of their comfort zone and try new foods can be really challenging, and even if you succeed, their likes and dislikes seem to change day-to-day – sometimes minute-to-minute!
Teaching children about healthy eating and how to make balanced meals that include a variety of fruit and vegetables is the best way to protect their future health.
At Cook School, we work with schools across the UK, through in-person and digital courses, helping children to understand food and teaching them how to make simple, healthy vegetarian meals for themselves and their families.
It’s a project we’re really passionate about. With a better understanding of where food comes from and how to prepare and eat it, children feel more confident helping out at home, and are happier to eat healthier dishes at mealtimes, too.
Luckily, I’ve got a few tricks you can use that will encourage children of all ages to enjoy a better diet and help you out in the kitchen.
1. Help them to understand food
Offering children a ‘behind the scenes’ look at food helps them to understand it better, and encourages them to make different, and hopefully healthier, choices. This could mean anything from visiting at a friend’s allotment or going to a pick-your-own, to simply letting them help you with the weekly food shop.
Even if they turn their nose up at most fruit and vegetables, take them along to your local supermarket and give them time to get familiar with the fruit and vegetable aisles. Ask what they’d like to buy to help them feel more confident about trying new things, and to give them some control over what they’re eating.
You could also make a game of looking for unusual items they’ve never seen or heard of before, or talk about what’s in season right now.
2. Enjoy the benefits of all types of vegetable
The price of fresh fruit and vegetables has sky-rocketed lately – but canned and frozen vegetables are cheaper and more convenient than fresh, and still packed with nutrients. Ask children to help you choose the ones they like the look of, to help you use vegetables to make your meals healthier and more filling. For example, you could stir some frozen spinach into an omelette, throw mixed peas and carrots into pasta water whilst cooking, or top ice cream with frozen berries.
Asking them for their own ideas will really boost their enthusiasm, and if you introduce new foods alongside ones they already know and love, it will encourage them to explore new flavours. Try to serve a portion of vegetables with every dinner, too, as the more familiar a vegetable becomes, the more likely children are to eat it.
3. Ask them to help you in the kitchen
Getting children involved in the kitchen can help keep them occupied, give you valuable time together and help generate a life-long interest in food. Children are much more likely to try new foods they’ve helped to make, while sampling new foods in the kitchen adds less pressure than trying them at the dinner table.
At Cook School, children learn how to prepare food independently, with very little help from an adult. Over 90% of all children who take part in our classes go on to cook what they’ve learnt at home, which is a great first step towards teaching them how to make the right choices for their growing bodies.
4. Teach them the basics
To start with, keep things simple – dishes that don’t require cooking, such as overnight oats or simple toast toppings are ideal practice dishes for younger or less-confident children. They can help you prepare them by taking on tasks like peeling, stirring and grating.
Even making a basic snack can help them learn new skills, boost their confidence and get them used to eating new nutritious foods – think apple slices with peanut butter, hummus and vegetables or crackers with cheese.
Older children who are more confident can be taught how to use knives safely to chop and slice vegetables, and to cook quick, easy dinners – like a basic pasta dish, leftover veg-topped pizza or a tomato rice bowl. You don’t need loads of fancy equipment, either – just the basics will do to start with.
5. Keep up the conversation
Allowing children to help you with shopping and cooking is a great way to start conversations about where our food comes from, what makes a healthy meal and how to reduce food waste.
Using up your leftovers is an eco-friendly money saver, so ask them for their ideas on what to do with anything you don’t use right away – for example, leftover bolognese makes a great topping for baked potatoes. This will not only teach them about the importance of not wasting food, but give you some great ideas for your next healthy meal.
Cook School is a not-for-profit organisation that teaches children across the UK how to prepare simple, healthy meat-free meals for themselves and their families. To date, over 200,000 children have cooked with us and been provided with vital information and access to affordable, healthy recipes.
If you’d like Cook School at your school, find out more at www.cookschool.club
isten when their siblings say no to them entering their room. Emphasising that we also want to respect other people’s boundaries and giving them the language around boundaries is also really helpful. A boundary might not always sound like the word “no”, it can be “That doesn’t work for me”, or “I don’t like the sound of that,” and when you understand that this is someone conveying their boundaries, not only do they have phrases to listen out for but they have the same phrases they can use themselves.
Empowerment has the potential to liberate young people from these expectations and pressures. Empowerment enables young people to find their voice, their place in this world and feel important and heard. Empowerment is the enemy of insecurity, and through engaging with activities and communities that make young people feel empowered, they grow in a confidence that can be applied to every aspect of their lives.
