It’s never too early to start teaching children about cooking. Involving kids in meal preparation encourages healthy eating habits and introduces them to the value and importance of nutritious, balanced meals.

Elizabeth Pivonka, Ph.D., R.D., heads Produce for Better Health Foundation, the nonprofit entity behind the ‘Fruits & Veggies — More Matters’ national public health initiative. Pivonka says the kitchen can be a great place to stir up some fun while teaching healthy eating habits.

As a working mother of two, Pivonka understands that getting kids to eat healthy fruits and vegetables can sometimes be a challenge.

 “Involving children in cooking is an important step in getting kids interested in fruits and vegetables and getting them more excited about eating them,” she says. “Kids can help by measuring, mixing or gathering ingredients while you cook. If kids help with the cooking, they are more inclined to eat what’s on the table. At my house, we make meal planning and preparation a family activity.”

Let toddlers help you “cook” by using toy food, pots, pans, bowls and spoons to copy what you’re doing. Preschoolers can help by measuring ingredients and stirring. Grade school kids can make simple, no-bake recipes or use the microwave with proper supervision. Remember to use child-size tools.

Take kids to the store

Pivonka says taking a little extra time at the grocery store to interact with kids and single out fruits and vegetables as important is another way to persuade kids to give them another try.

“Kids like to have fun with their food, so one way to get them to eat something is to offer it with a dip,” Pivonka says.

“Once children turn about 2 years old, they can really get into dipping and might try things they wouldn’t otherwise if they’re served with some kind of dip.”

She offers some dipping suggestions like low-fat ranch dressing, mild salsa, guacamole, or hummus for dipping vegetables, or any flavor of lowfat yogurt or peanut butter for dipping fruit. Pear Kabobs with Strawberry Dipping Sauce and Pear Party Salsa are two fun recipes that let children dip their food.