A woman and her son prepare an omelet

From Picky Eaters to Kitchen Helpers: Making Mealtime Fun

July 3, 2025 Food and the Environment, Nutrition, Spoonful

— By Debbie Barnett, EFNEP Community Education Assistant in Kennebec County, University of Maine Cooperative Extension

If you have children or work with them, you know it can be a challenge to get everyone on board with what is on the plate. Johnny wants tacos, but not beef. Eva wants beef, but no dairy. Nea will eat everything, and since it’s Tuesday, Abby will not touch anything green. Sound familiar?

While there is no foolproof answer to getting everyone to eat everything, one key action can start in the kitchen before the food even hits the plate, by inviting your kids to help plan a family menu for the week. Have them select a meal or even a snack that they would like to eat. It could be “their” special meal. There are some great family-friendly recipes to choose from on UMaine Extension’s Recipe website.

Go a step further and have them help make a grocery list. Check out what is already in the pantry, fridge, and freezer at home, and list all the ingredients you will need at the grocery store. If you’re up to it, have them help shop in the store. This is a great way to introduce familiar and unfamiliar foods. In the produce department, have them explore a rainbow of fruits and vegetables by challenging them to find a new fruit or veggie they have never tried before. Older children can help you find healthier options like whole-grain bread or low-fat dairy foods.

Once you are home and mealtime comes around, have your sous chef at your side. Younger children can help wash fruits and vegetables, as well as measure, mix, and add ingredients. It may get messy, but that’s ok. My grandson used to sit in his highchair, mixing and whisking flour into a bowl while I was making supper. Older children can read recipes, cut (with supervision), and cook. There are plenty of great opportunities for learning and family time while working together in the kitchen. Have everyone help by setting the table and splitting up cleaning chores before and after the meal.

Every child has different strengths at different ages. You know your child! Additional resources for cooking with kids in the kitchen can be found below.

Resources