Have you been looking for a meaningful activity to do with your child? Inviting them into the kitchen might be just the thing! Cooking together is more than making meals—it’s a hands-on way to explore where food comes from, how it nourishes our bodies, and the family traditions that shape how we eat. Whether you’re planning your meals, picking fresh produce at the farm, or preparing dishes at home, each step offers a chance to connect, learn, and grow.

Start your meal with a good plan!

One of the best places to start is by planning meals together. This doesn’t mean your child needs to plan the whole week’s menu, but giving them a say in what the family eats—even once or twice a week—can make a big difference in building healthy habits early on.

No matter their age, children can contribute in meaningful ways. Younger children might enjoy flipping through a family recipe book, drawing the foods they’d like to eat, or helping check what’s in the fridge and cupboards. Older kids can suggest meals they’ve been wanting, help brainstorm new dishes, write out grocery lists, or go through the flyers to look for sales.

Involving children in the planning process can make them feel included, teach organization and budgeting, and help them think about their food choices.

Turn shopping into a fun adventure.

Once your meals are planned, bring your child along to choose the ingredients. Whether you're heading to the Pick-Your-Own Patch at the farm, a farmers’ market, or the grocery store, these outings can be turned into fun, hands-on learning experiences. During this time, you can talk about how food is grown, what makes certain foods seasonal, and how to harvest foods!

At the farm, we often see children get excited when they get to pick their own food—whether it’s plucking raspberries off the bush, pulling a carrot up out of the soil, or getting eye level with a zucchini plant, noticing the bees buzzing in and out of the flowers as they gather nectar and pollinate. Kids will often talk to us about what they are going to make at home with the produce they just picked! These simple moments help children connect with where their food comes from and get excited about eating it.

In the grocery store, children can help find items on your list, choose colourful fruits and vegetables, compare prices, or read food labels with you. You can even encourage them to pick one new fruit or vegetable to try at home.

Sometimes we shop before we’ve planned our meals. That’s okay! You can still have your child help you choose ingredients and then decide together how to use them once you’re home. Cooking is flexible, and you can do whatever works best for you and your family.

Cooking together turns your meals into fun memories!

Back at home, kids of all ages can take part in helping make a meal or snack. Younger children might rinse produce, mash bananas, or stir ingredients, while older children can use a child-safe knife to chop soft foods, crack eggs, or measure ingredients. Adolescents may be ready to follow full recipes or even take the lead on preparing a dish.

Encourage kids to smell fresh herbs, taste new flavours, and ask questions as they go. Having them help you in the kitchen not only teaches practical skills like food safety, measuring, and following instructions, but also supports curiosity and confidence.

Food is where stories and traditions come alive.

Food can also be a way to pass down family culture and traditions. Whether it’s baking a special dessert during the holidays, preparing a dish from your childhood, or telling stories about who taught you to cook, these moments help children understand that food isn’t just fuel—it’s a way to connect with their cultural roots and the people around them.

The best meals are made together!

When children take part in planning, choosing, and preparing meals, they’re not just helping in the kitchen—they’re building lifelong skills, like learning how to manage money, stay organized, read and follow recipes, write shopping lists, and measure ingredients. It also gives them a chance to practice teamwork and problem-solving, both skills that build confidence. Plus, they’re more likely to try the foods they’ve helped create! Whether you start with a simple salad, a batch of muffins, or a favourite family recipe, inviting kids into the kitchen turns meals into moments of connection, learning, and joy. So give it a try and enjoy the delicious creations you make together!

References:

Unlock Food [Internet]. Canada: Dietitians of Canada; [updated 2021 Oct 25; cited 2025 Aug 8]. Cooking with kids of different ages; [about 6 screens]. Available from: https://www.unlockfood.ca/en/Articles/Child-Toddler-Nutrition/Cooking-with-Kids.aspx

Unlock Food [Internet]. Canada: Dietitians of Canada; [updated 2020 Nov 27; cited 2025 Aug 8]. Cooking with kids; [about 5 screens]. Available from: https://www.unlockfood.ca/en/Articles/Childrens-Nutrition/Cooking-and-Meal-Planning/Cooking-with-Kids.aspx.

Canada’s Food Guide [Internet]. Ontario: Government of Canada; [updated 2024 Jun 25; cited 2025 Aug 8]. Involve kids in planning and preparing meals; [about 6 screens]. Available from: https://food-guide.canada.ca/en/healthy-eating-recommendations/cook-more-often/involve-others-in-planning-and-preparing-meals/involving-kids-in-planning-and-preparing-meals/.

Alberta Health Services [Internet]. Alberta: Alberta Health Services, Nutrition Services; [updated 2023 Jan; cited 2025 Aug 8]. https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-feeding-toddlers-and-young-children.pdf.