Help in the Kitchen

Have a "picky eater" at home? Having your preschooler help you in the kitchen is a good way to get your child to try new foods.

Kids feel good about doing something “grown-up.” Give them small jobs to do. Praise their efforts. Children are much less likely to reject foods that they helped make.

As preschoolers grow, they are able to help out with different tasks in the kitchen. While the following suggestions are typical, children may develop these skills at different ages
 

At 2 years: • Wipe tables • Hand items to adult to put away (such as after grocery shopping) • Place things in trash • Tear lettuce or greens • Help “read” a cookbook by turning the pages • Make “faces” out of pieces of fruits and vegetables • Rinse vegetables or fruits • Snap green beans   At 3 years: All that a 2 year old can do, plus: • Add ingredients • Talk about cooking • Scoop or mash potatoes • Squeeze citrus fruits • Stir pancake batter • Knead and shape dough • Name and count foods • Help assemble a pizza	At 4 years: All that a 3 year old can do, plus: • Peel eggs and some fruits, such as oranges and bananas • Set the table • Crack eggs • Help measure dry ingredients • Help make sandwiches and tossed salads   At 5 years: All that a 4 year old can do, plus: • Measure liquids • Cut soft fruits with a dull knife • Use an egg beater

Make sure that they wash their hands before helping.

Deceptively Delicious

If you have children, you know how difficult it can be to incorporate nutritious foods into a Toddlers diet. Throughout Dietetics I was taught what foods a child needs for proper growth and development but I had no idea how difficult it could be to entice some children to eat their vegetables. In a childcare setting we have the advantage of 'peer pressure' to encourage picky eaters to try "just one more bite". We have lesson plans to introduce new exciting foods (studies have found that giving new foods an exciting name increases consumption) and we have the time and equipment to offer cooking classes (studies have shown that children who assist in the kitchen are more likely to eat the prepared meal). However; at home there are many challenges for parents to deal with when it comes to food.

I have recently purchased Jessica Seinfeld's book, "Deceptively Delicious" to help me learn to incorporate healthy foods into the meals I am already preparing. Although there are many books out there with the same concept (sneak healthy foods into our child's meal) I chose this book for its simplicity and illustrations. Most of the meals within the cookbook are foods I prepare regularly (such as tacos, grilled cheese, chili cookies and noodles) and some I am looking forward to preparing (ie: chicken nuggets and doughnuts).

I encourage you to try these new foods with me and submit any new recipes you have found that work in your own household. Don't forget to allow your child to help where ever possible to increase their likelihood of eating (as well as increasing their independence and self-esteem). 

As a dessert lover myself, I plan to start my venture with Chocolate Chip Cookies (with Chickpeas). The recipe looks like a typical Chocolate Chip Cookie recipe with the exception of 1/2c of old-fashioned oats and 15oz of canned chickpeas (garbanzo beans) per 2 dozen cookies. The cookies will not be considered a 'health food' by any means but it is a healthier alternative to the traditional Chocolate Chip Cookies.

Chickpeas, also known as "garbanzo beans" are an excellent source of Fiber and Folate and a good source of plant protein, non-heme iron (not easily absorbed, combine w/vit. C), thiamin, magnesium, phosphorus, potassium and copper.

I'll be sure to post the results as soon as I prepare these cookies!