Get Your Kids in the Kitchen! 32 Helpful Resources
How important is it to get your kids in the kitchen so that they can understand the basics of nutrition, eat well, and start learning to cook? Well, it’s more important than ever! Food is our life force. Our children gain the nutrients that every cell in their body needs for proper growth and development through […]

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How important is it to get your kids in the kitchen so that they can understand the basics of nutrition, eat well, and start learning to cook? Well, it’s more important than ever! 

Food is our life force. Our children gain the nutrients that every cell in their body needs for proper growth and development through what they eat. How they feel, behave, and think is greatly influenced by their nutrition.

Unfortunately, we are surrounded by ultra-processed, hyper-palatable foods that are devoid of deep nutrition and full of potentially harmful ingredients. They are convenient, readily available, and super tasty — perfect for our fast-paced lifestyle, but also detrimental to our health.

According to the CDC, 1 in 5 children in the US are now obese, and we are seeing younger and younger children with type two diabetes. The food supply is one of the biggest contributors to the chronic disease epidemic. 

But, it doesn’t have to be this way. While we need to see change on a global and national scale and at economic, political, and societal levels, the first step is making adjustments in your own kitchen! It starts with setting up a healthy kids’ kitchen.

Encouraging kids cooking in the kitchen is a great way to establish healthy habits for the whole family, and emphasize that nutrition for kids matters. 

This article is set up to be a helpful resource page for you — a place where you can find the strategies, tips, and information you need to get your kids in the kitchen.

Getting started with kids cooking in the kitchen

young girl washing dishes in kitchen

Inviting your kids to help and teaching them to cook can feel incredibly overwhelming! This group of articles will help simplify the process and give you the confidence you need to get started on a journey of healthy cooking for kids.

A Guide for Teaching Kids to Cook

Teaching Kids to Cook is a great all-around article that includes what age to start teaching your kids to cook, how to make it a positive experience for all, and how to keep kids safe along the way. 

It also includes detailed lists of age-appropriate kitchen tasks, kids in the kitchen recipes, and helpful resources to support your adventure. 

Try an Online Kids Cooking Course

This post describes my own family’s experience using Katie Kimball’s Kids Cook Real Food eCourse as an online aid for learning kitchen skills and building healthy habits. 

It looks at what you get in the course, who it’s appropriate for, and the pros and cons (even from my kids’ perspective) so that you can decide if this online course is a good fit for your family.

Homeschool Cooking Curriculum Ideas

Whether you are homeschooling your kids, supporting remote learning, or want more structure around the kitchen experience, a homeschool cooking curriculum may be just the ticket. 

How to Create an Awesome Homeschool Cooking Curriculum will guide you through the steps to putting your own program together. This article is full of free resources to support your curriculum, and compiles links and summaries to the best online cooking classes for kids.

Cooking with Toddlers: Sensory Learning in the Kitchen

If you happen to have little ones in the house, this article is for you! 

Cooking with Toddlers is all about the benefits reaped from taking on this task, 15 of my best tips for cooking with tiny sous chefs, and fun recipes to work on side by side. 

The kitchen can be a wonderful environment for early exploration of the senses, and engaging activities will prime kids for a lifetime of culinary curiosity.

Kitchen safety for kids

kids putting ingredients into blender for a smoothie including spinach banana and cucumber

Kitchen and food safety for kids should be the number one focus when you bring your children into this environment. Sharp objects, fire, and contamination are all concerns, but can be handled safely with the right steps. 

Kitchen Safety for Kids: Basic Rules for Safe Cooking

Establishing health and safety rules in the kitchen will give your kids the confidence they need to happily explore. Kitchen Safety for Kids offers my top 15 rules for cooking safely with kids.

From proper supervision, to safe food storage, to working with electric gadgets, this article will help you set up boundaries and teach your kids the steps to staying safe.

Fun (and Safe) Kitchen Tools for Kids

Along with general kitchen safety for kids, having kid-sized, easy-to-maneuver tools will make cooking a fun and positive experience. 

25 Fun (and Safe) Kitchen Tools for Kids is a compilation of products that will assist your kids as they work towards greater self-sufficiency. Transform your kitchen into a kid-friendly space with these ideas.

School Safe Snacks: Allergy-Friendly Healthy Foods for Kids

Kitchen safety isn’t just about preventing cuts, burns, and foodborne illness — it’s also about accounting for a high prevalence of food allergies these days. 

This article on School Safe Snacks covers why healthy snacks matter, what makes a snack safe for school, and a whole list of options you can turn to with confidence when it’s your turn for class snack day.




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It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions. Yet, despite all the disagreements, a number of wellness tips are well supported by research. Here are 27 health and alimentation tips that are actually based on good science.

These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a saine diet is to eat the right amount of kcal for how réactive you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.

You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.

It’s recommended that men have around 2, 500 calories a day ( 10, 500 kilojoules ). Women should have around 2, 000 kcal a day ( 8, 400 kilojoules ). Most adults in the UK are eating more kcal than they need and should eat fewer calories.

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the kcal of fat.

Keep an eye on the fats you add when you’re cooking or serving these types of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit ?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit ( which should be kept to mealtimes ) is 30g. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. Most people should be eating more fish, but there are recommended limits for some variétés of fish.

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. There are 2 main genres of fat : saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day. Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados. For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you’re having meat, choose lean cuts and cut off any visible fat. All variétés of fat are high in energy, so they should only be eaten in small amounts.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Sugary foods and drinks are often high in energy ( measured in kilojoules or kcal ), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

More than 22. 5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces. Use food labels to help you cut down. More than 1. 5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt ( about a teaspoonful ) a day. Younger children should have even less.

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults. Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer kcal. If you’re trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a saine weight.

Check whether you’re a saine weight by using the BMI saine weight calculator. Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity. If you’re underweight, see underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth.

Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass. Remember to drink more fluids during hot weather or while exercising.

Some people skip breakfast because they think it’ll help them lose weight. But a saine breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast. Further informationThe Eatwell Guide can help you get the right balance of the 5 main food groups. The guide shows you how much of what you eat should come from each food group. Read more about eating a balanced diet and understanding calories.

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