Kids in the Kitchen: How Cooking Together Encourages Healthier Eating and Stronger Families
Involving children in the kitchen is one of the best ways to encourage healthy eating habits and strengthen family connections. Studies have shown that kids who participate in meal preparation are more likely to eat the food they make, even if they are typically picky eaters. Additionally, children who help with meal planning, preparation, and cleanup tend to be more engaged at mealtime and have better overall eating habits.
Kids Eat What They Make
Research shows that over 80% of parents report that their children are more willing to try new foods when they help prepare them. When kids get to measure, mix, and cook, they take pride in their creations, making them more likely to eat the meal—even if it includes ingredients they would usually avoid. A study published in Appetite found that children who participated in cooking programs significantly increased their vegetable consumption compared to those who did not.
Meal Participation Leads to Greater Family Engagement
When children are included in the meal planning and preparation process, they feel a sense of ownership over the meal, which makes them more likely to stay engaged at the dinner table. A study by the National Center on Addiction and Substance Abuse at Columbia University found that children who eat dinner with their families five or more times per week are 40% more likely to get better grades in school and are significantly less likely to engage in risky behaviors such as alcohol and drug use.
Dream Dinners: Bringing Families Together
At Dream Dinners, our mission is centered around helping families spend more time together at the dinner table. Each month, we offer meals that are designed to be fun and engaging for kids.
One of our favorite ways to get kids involved is through what we call the “squishy bag” method. For meals that include ground beef or turkey, like meatballs, meatloaf, or burgers, kids can mix the ingredients in a sealed zip-top bag by squishing everything together with their hands. It’s a mess-free, hands-on way for kids to participate in the cooking process—and they love it!
Another kid-friendly favorite is mini pot pies. Since all the ingredients are pre-cooked, kids can take charge of assembling their own pies by scooping in the filling, sealing the crust, and helping to brush on an egg wash before baking. These kinds of simple, interactive tasks make mealtime fun while also teaching valuable kitchen skills.
The Long-Term Benefits of Family Meals
The benefits of cooking and eating together extend far beyond the kitchen. Studies show that children who regularly eat dinner with their families are:
- 35% less likely to develop eating disorders
- 50% less likely to try cigarettes or alcohol
- 24% more likely to eat healthier overall
By encouraging kids to help with meal prep, parents are not only making cooking a shared experience but also setting the foundation for lifelong healthy habits.
At Dream Dinners, we believe in making it easy for families to create homemade meals without the stress. By involving kids in the process, parents can turn mealtime into an enjoyable and meaningful tradition that brings the whole family together.
Try it this month! Pick a meal, give your child a task, and watch as they take pride in creating—and eating—something delicious!
