Getting children to sit down and eat a full, healthy meal can be a challenge. Generally speaking, it's a success just to get them fed before their day starts or bedtime approaches. However, creating healthy eating habits for children can be as hard as it is important. Just taking a few meals a week to get children involved in the kitchen can do wonders for their health, confidence, and competence.

Letting children help in the cooking process gives parents an opportunity to introduce them to healthier options. Being able to interact with the ingredients builds excitement around the dish you are creating. The method of "eating the rainbow" is a great way to teach a balanced diet to kids in a fun and easy way. Make sure you have as many colors as possible! Reds, yellows, and oranges can come from lots of fruits or meats, while greens and blues can come from vegetables and other fruits. The tricky part of this method is to stick with naturally colored foods and not let your toddler try to convince you that cupcake icing counts as the blue on their plate!

Giving your child responsibilities in the kitchen builds confidence in their ability to take on new challenges and accomplish larger goals. A full meal might seem impossible to make in a preschooler's mind, but mashing up some softened potatoes is totally doable and is a clear addition to the dinner. Other activities such as measuring, adding pre-portioned ingredients and cutting soft foods are great ways for kids to assist.

Life is often hectic and unpredictable, but carving out little moments for you and your child to create something delicious together forms healthy habits, boosts their self-confidence, and dedicates time for you to bond as a family. Instead of viewing the hours it takes to cook as a hindrance to your busy day, allow it to be a time for you to learn more about your child and help them grow in the process.