Healthy Eating

Task for Kids

Giving kids specific tasks to do in the kitchen keeps them on track. Kids are better at different tasks at different ages. Here are some examples of what kids can do:

• Set out the ingredients and utensils on the counter or on a tray. As you use each item, have the kids wrap and put away the rest
• Teach kids how to measure carefully and accurately
• Give kids their own workstations
• Give children jobs to help with cleanup

Here are some recipes they can help cook:

Tacos:
Chop onions, olives, and tomatoes with a plastic knife, tear lettuce, grate cheese (an older kid), have an adult brown the meat and you can put together tacos just the way you like them!
Salads:
Tear lettuce, chop tomatoes and cucumbers, shake dressing, and you're done!

For Two-Year-Olds

• Scrubbing vegetables and fruits
• Wiping tables
• Dipping vegetables and fruits
• Tearing lettuce and salad greens
• Breaking bread for stuffing
• Putting bread in the toaster
• Snapping fresh beans

For Three-Year-Olds

• Pouring liquids into a batter
• Mixing muffin batter
• Shaking a milk drink
• Spreading soft spreads
• Spreading peanut butter on firm bread
• Kneading dough
• Placing things in the trash
• Clear their place at the table

For Four and Five-Year-Olds

• Rolling bananas in cereal for a snack
• Peel oranges
• Juicing oranges, lemons, and limes
• Mashing soft fruits and vegetables
• Measuring dry and liquid ingredients
• Grinding cooked meat for a meat spread
• Beating eggs with an eggbeater
• Peel hard-cooked eggs
• Set the table
• Unload the dishwasher
• Break eggs into a bowl
• Cut with a blunt knife

For Six to Eight-Year-Olds

• Decorate baked goods or garnish food
• Help plan the meal
• Cut out cookies or help to roll the dough
• Find ingredients
• Make a salad

For Nine to Twelve-Year-Olds

• Open cans or containers
• Use a microwave oven to heat foods
• Prepare simple recipes with few ingredients
• Use an oven (with supervision)
• Use a knife (with supervision)
• Use a cheese shredder or cut up vegetables

For Thirteen to Sixteen-Year-Olds

• Put together recipes with multiple ingredients
• Blend ingredients in a bowl or use an electric mixer
• Put together recipes independently (it's always a good thing for you to be at home until they've shown you they can do it)
• Skewer vegetables and meat on kabobs
• Help write a meal plan for the week

Used with permission from the University of Maryland