I know what it's like to be a busy parent, but we eat food every day, so as easy as it is to eat the stuff, it's just as easy to talk about the goodness of nutrition too! So, let's begin with the basics with some suggestions on the ages of when to get your kids involved, & most importantly appreciating what goes into their lil bellies! 😎

Start with the basics: understanding nutrition

What to teach:

Food groups: Keep it simple. Fruits, veggies, grains, proteins, & dairy. Explain how each group helps their body. It's amazing when you tell your kids that there veges are gonna make them big & strong, suddenly how quickly they start eating!!

Balanced diet: Talk about how eating these varieties of foods together & on a balance is the best way of keeping their bodies & minds happy, strong & healthy. Having them only eat one food group is not the best way for growing kids, so encouraging them to balance one with the other is great for giving them the curiosity & courage to try new foods.

Healthy vs. unhealthy foods: It’s all about balance! Yes, they can have biscuits, but they also need to know why snacking on veggies is important too. Remember you're teaching them balance with a healthy relationship with food, so they can make better decisions for when they get older!

How to teach:

Ages 2-3: Books are an awesome way to show healthy foods. “Eating the Alphabet” by Lois Ehlert is a wonderful book that not only helps teach them the alphabet, but also the food the letter is associated with, & what they look like.

Ages 4-5: Create a fun food chart together & let them help stick foods in the right places.

Teach Kids About Healthy Eating with a Food Group Sorting Activity | Tots schooling - Toddler, Preschool, Kindergarten Educational Printables

Ages 6 and up: There are some great apps out there that turn learning about food into a game. "Fooducate" is pretty cool. I also love how it shows you what is in season & includes yummy recipes.

Exploring where food comes from 😁

What to teach:

Food origins: Let them know that apples come from trees & milk from cows. Knowing this will let them know that apples & milk don't grow in supermarkets! 😂

Growth process: Show them how a tiny seed can become a big, juicy tomato. What's in season: Talk about why strawberries are better in the summer & pumpkins in the autumn.

How to teach:

Ages 2-3: Read books like “The Very Hungry Caterpillar” by Eric Carle to start the conversation.

Ages 4-5: Plant something easy together like radishes or lettuce together. Kids love watering and watching 'em grow.

All ages: Take them to a farmers' market or local farm. They’ll be amazed to see where their food comes from. I used to take my son to our local farmers market from a really young age, I used to pop him in my backpack & off we'd go for our Sunday adventure. Our phil&teds® parade™ is the perfect choice for parents, as it keeps your lil one up high & safe as you walk around – they can see what you see & can help navigate & choose the fruit & veges. The coolest thing is you can easily pass them treats to try out!

View parade™ child carrier offers freedom for everyday adventure

Making food a hands-on experience

What to teach:

Cooking skills: Get them in the kitchen! Even the littlest ones can help! I wish I had a phil&teds®lobster™or poppy™highchair when Elijah was younger, ‘cos honestly, the hardest challenge as parents with kids in the kitchen, is keeping them safe, secure, & at the right height to teach them! Check out this video where you can see how having the right highchair in the kitchen can allow you to have fun with your lil sous chefs, while they're contained & safe! 😘

View lobster™ - the award-winning travel & portable high chair
View poppy™ - the best baby highchair

& to continue your culinary journey with your lil ones, here are some easy recipes that you can do together. Remember to make it fun & quick - it's not about perfection, so be realistic that there's gonna be mess, even tears, & maybe a tanty (tantrums) at times! But this is all about teaching your kids about nutrition, where their food comes from, how it helps them grow & the final steps how to make it into yummy stuff to fill their bellies!! 🤗

Fruit & yogurt parfait

Ages: 2 & up

Ingredients:

Greek yogurt
Honey or maple syrup (optional)
Fresh berries (strawberries, blueberries, raspberries)
Granola

Steps:

Youngest chefs: Let them help by washing the berries in a colander.

Ages 3-5: They can layer the yogurt & berries in a glass or bowl.

All ages: Sprinkle granola on top & drizzle with honey or maple syrup if desired.

Mini pita pizzas

Ages: 3 & up

Ingredients:

Mini pita breads
Tomato sauce
Shredded mozzarella cheese
Toppings: sliced bell peppers, mushrooms, olives, etc.

Steps:

Youngest chefs: Spread tomato sauce on each pita with a spoon.

Ages 3-5: Sprinkle cheese and add their favorite toppings.

All ages: Bake in a preheated oven at 375°F (190°C) for 10-12 minutes, until cheese is melted.

Banana sushi

Ages: 2 & up

Ingredients:

Bananas
Peanut butter or almond butter
Toppings: crushed nuts, shredded coconut, or mini chocolate chips

Steps:

Youngest chefs: Peel the bananas.

Ages 3-5: Spread peanut butter over the bananas.

All ages: Roll the bananas in toppings, then slice into bite-sized pieces.

Food appreciation

Getting kids to appreciate food is super important. It helps them build a healthy relationship with what they eat, the courage to try new flavours, & get curious about different cuisines. It's all about the foodie adventure. Here’s how to do it at different ages:

How to teach:

Ages 2-3: Let your kids help wash the fruits & veggies. It’s messy but fun, & a great way to introduce them to different colours & textures! 🥕🫐

Ages 4-5: Have them mix ingredients or use cookie cutters to make fun shapes. This is the first step for your little sous chef to learn the hands-on basics of cooking! 🥣🥘

Ages 6 & up: Teach ‘em to measure ingredients & follow simple recipes. It will help with math's & reading skills. Let them plan a meal once a week – they’ll love it & it makes them feel capable & responsible! Sit back & watch their confidence grow! 😆

So in a nutshell, just have fun while educating about food! It ain't hard & make the most of what's actually around you to make it an interactive, learning experience!

Farmers' markets: These are great places to explore new foods and learn about local produce. Plus, the samples are awesome! This was a Sunday ritual for me & my son, & I have so many wonderful memories of getting him to pick the fruit & veges we would eat for the week.

Supermarkets: Turn trips into scavenger hunts. Give them a list of healthy items to find. This is a wonderful way to keep them busy while you get your shopping done!

Roadside stalls: Stop by roadside stalls & chat with the vendors. It’s a great way to learn about where food comes from. It also gives your kids that sense of appreciation that someone worked hard for the food that they get to enjoy eating!

Planting veges: Even if you don’t have a garden, a few pots on the windowsill can do wonders. Kids love seeing the fruits (or veggies) of their labour. Pots of herbs that you love using are easy to grow & you know that you'll always use them!

Helpful links:

Teaching our kids about nutrition & where their food comes from is more than just an educational exercise – it’s a way to get them to have a lifelong appreciation for healthy eating & the hard work that goes into growing & preparing food. By making these lessons fun & engaging, you’re helping to create knowledgeable, health-conscious individuals who will carry these values into adulthood. 😇

Happy & healthy eating! 🥗

Sofia 🩷