JAMESTOWN — Cornell Cooperative Extension of Chautauqua County’s EFNEP Program would like to share ways children can help in the kitchen, with age appropriate tasks, and how to make trying new foods more fun.

Cooking with your children is a good way to help them develop healthy eating habits. Most children enjoy helping out in the kitchen, so having age appropriate responsibilities is a great way to include them. Children like to eat the foods they make. Having them be part of the food decision making process is a perfect opportunity to get them to try new and healthy foods.

Here are a few ways to show your children how to help you prepare meals:

2-year-olds can:

¯ Wipe tabletops.

¯ Scrub and rinse fruits and vegetables.

¯ Tear lettuce or greens.

¯ Break broccoli.

¯ Bring ingredients from one place to another.

3-year-olds can:

¯ Wrap potatoes in foil for baking.

¯ Knead and shape dough pizzas or breads

¯ Tear greens into pieces.

¯ Mix ingredients.

¯ Pour liquids.

¯ Shake liquids in a covered container.

¯ Apply soft spreads.

¯ Shape the edges of the empanadas.

¯ Put things in the trash.

¯ Rinse fruits and vegetables.

¯ Scrub potatoes.

4-6 year-olds can:

¯ Peel oranges or hard-boiled eggs.

¯ Mash bananas with a fork.

¯ Cut basil with kid-safe scissors.

¯ Set the table.

¯ Measure ingredients.

¯ Use an eggbeater.

¯ Spread butter and jam.

¯ Set the timer.

¯ Whisk a vinaigrette.

¯ Rinse dishes that aren’t too heavy.

¯ Spray the countertop with an all-purpose cleaner, then wipe it clean.

¯ Fill the dishwasher soap compartment, and press the “Start” button.

Be sure to have children wash their hands before and after helping in the kitchen. Be patient with spills and mistakes. Remember that the goal is to help your children learn about healthy eating!

Let Them Be Creative

Set out three or four healthy foods, and let your children make a new snack or sandwich from them. Use foods your children can eat without choking. For example, start with a new piece of bread (whole grain or rye), low-fat peanut butter and no sugar added jelly, and top with a fresh fruit-banana or strawberries. Add a new vegetable on the side- cucumbers, cherry tomatoes, or squash.

As you help your children make the new snack or sandwich, talk about why it is healthy. Point out the different food groups that are included in the snack or sandwich. Explain that eating a variety of foods is healthy. Ask why the snack or sandwich tastes good. Is it sweet, juicy, chewy, or crunchy?

For more information on how to incorporate new foods into your children’s diet, visit www.choosemyplate.gov or https://www.nhlbi.nih.gov/

The EFNEP Program is one of many programs offered by Cornell Cooperative Extension of Chautauqua County (CCE-Chautauqua). CCE-Chautauqua is a subordinate governmental agency with an educational mission that operates under a form of organization and administration approved by Cornell University as agent for the State of New York. It is tax-exempt under section 501(c) (3) of the Internal Revenue Code. The association is part of the national cooperative extension system, an educational partnership between County, State, and Federal governments. As New York’s land grant university Cornell administers the system in this state. Each Cornell Cooperative Extension association is an independent employer that is governed by an elected Board of Directors with general oversight from Cornell. All associations work to meet the needs of the counties in which they are located as well as state and national goals. For more information, call 664-9502 or visit the website at www.cce.cornell.edu/chautauqua. Cornell University Cooperative Extension provides equal program and employment opportunities.