Occasionally, I get a reaction like that from my son. It finally dawned on me that it often comes on nights when he¹s taken a late nap, and I¹ve made dinner without his help. He seems less likely to eat food that he hasn't helped prepare. From the beginning, Phoenix has been happiest when he's with me, involved in the things I'm doing. When he was a baby, I'd pop him into the sling, and we'd cook together. Sometimes he'd sit in the bouncy seat or swing, but I rejoiced the day he could stand in a chair alone. Now, at two and a half, he cooks with me every night and eats EVERYTHING (except red peppers)!

Often, as parents, we are in such a hurry to get dinner on the table that we shuffle the kids out of the kitchen. We think we¹ll never be able to get it all done with little hands tossing Tupperware around and small bodies clinging to our legs. But try to remember that the kitchen can be a great place for little ones to learn.

Antonia Demas* knows first hand how getting kids involved in cooking can lead to a lifetime of healthy habits. She authored the award-winning curriculum, "Food is Elementary" that's used in over 45 schools nationwide. Picky eaters aren't excited about what they're eating, Demas says. It¹s up to adults to make it fun, and she stresses that "It's never too early to start." Her research shows that children will eat up to 20 times more low-fat, high-fiber foods, such as fruits and vegetables, if they learn about them first hand.

After experiencing a new recipe at school, Demas encourages her students to make it again with their families. "When we cook at home, we're together, and it's good quality time," says John Borders*. A vegan chef, and father of two, Borders wants his kids to see that healthy eating and family are priorities. He shops at their local farmers' market so his kids will get to know the people who grow their food. He adds, "It's important for kids to know where their food comes from. It doesn't just magically appear at the grocery."

Fixing dinner together can be a great way to spend a little extra time with your kids while encouraging picky eaters to try new things. If your child is more daredevil than thoughtful, adjust your expectations accordingly. And although it may seem ill advised for little people to work at the stove and handle sharp objects, I have found Demas' words to be true. "We need to assume kids are capable. Expect a kid to use a knife properly and he will. Stress safety and show him how."

Suggested Cooking Tasks by Age

0 to 6 months ­ Watch from bouncy seat, highchair, swing, or sling, squish dough between fingers, play in a bowl of water, and bang on pots.

6 to 12 months ­ With help, stir from highchair or with bowl on floor, dump, push buttons on a food processor or microwave.

1 to 2 years ­ Being able to stand with good balance opens up a whole new world of possibilities around one year. With help, children can stir, scoop, pour, play in the sink, move food from cutting board to bowl, pot, or steamer, push buttons on blender, and rinse and tear leafy greens.

2-3 years ­ Remove ingredients from refrigerator or cupboard, use dull knives, wash vegetables, grains, peel onions and garlic, stir pots, spoon batter for muffins and cookies, "wash" dishes, hold measuring cups/spoons and dump into bowl, sprinkle salt, grind pepper, use scissors to cut packages, put recycling in its place, work on number recognition when using scale, microwave, or measuring cups, begin learning fractions. Older children ­ Measure ingredients, set timers and oven temperatures, grate vegetables or cheese, set the table, clear dishes, load the dishwasher, operate appliances, choose and put together simple dishes, learn about different cultures and their foods, create their own recipes (edible or not).

Here are some questions to help you get started:

• 1. Is my child cautious or daring, thoughtful or impulsive?
• 2. Does she understand "HOT"?
• 3. Will I take time to show him how by modeling?
• 4. Will I provide close supervision?
• 5. Will I take time to teach the proper use of kitchen equipment?

Follow up with these questions just before and during cooking:

• 1. Are our hands clean?
• 2. Are all appliances unplugged until needed?
• 3. Have all breakables and knives been removed from the sink before water play?
• 4. Are all pot handles turned toward the middle of the stove?
• 5. Have I experienced the task from my child¹s height? (Keep in mind, her face is lower, closer to popping grease, steam, and splashing food.)

Remember to have fun! Kids like to be where their parents are. They like to create and make messes. About his daughter, Borders states, "She really enjoys the magic of putting something into an oven or food processor and having it come out looking totally different than when it started." Expect that it may take a little more time to get dinner on the table and longer to clean up. But, if you encourage your children and praise them for their efforts, having helpers will save time in the long run and a stronger family bond will be formed. Besides, it keeps them out of trouble. When children are cooking, you know exactly where they are and what they're up to. So, invite them into the kitchen--before it's time to eat!

Resources to help you get started:

"Food is Elementary, 28 units of study for the entire school year" by Antonia Demas, Ph. D. For ordering information, call (305)361-5228.

Cooking with Kids for Dummies by Kate Heyhoe and the companion Web site www.cookingwithkids.com