I get my 5 & 7 year old involved in our healthy eating from start to finish. They help pick fruits and veggies at the grocery store, plan meals with me, and even help with the cooking. It keeps them excited about eating healthy and let's them feel in control.
Regarding cooking: there are a lot of small tasks kids can perform safely, measuring and pouring, gathering ingrediants, etc...
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No one thinks they have enough time in the day! Do all your cooking in one batch on the weekend. Make enough for lunch and dinner for 5 or 6 days of the week. This free's up a TON of time in the week, and leaves you with one "play" day to eat something different.
Involve the family to make this more fun. Get the kids in the kitchen and involved in picking and shopping their meals. Make bigger batches and freeze them, so you can be prepared for weekends when the unexpected happens and you can't cook! This makes SP tracking a TON easier too!
Kids of all ages can help and learn in the kitchen - the smallest kids can tear lettuce for salads, wash vegetables, or stir things in bowls. Talk about what you're doing - kids love to talk about the kinds of food they like best, and what they are most looking forward to enjoying in a meal.
Cooking together is a great way to spend time with your family, but TALKING about what you're doing is an even better way to teach your kids to appreciate healthful, yummy foods in a low-pressure, fun way. Kids are more likely to eat what they've had a hand in preparing!
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