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1 5 S A C R E D H E A R T E A U C L A I R E . O R G COOKING WITH YOUR children is a great way to spend time as a family and teach long-lasting healthy routines. In addition to learning basic cooking skills that come in handy later, kids also gain knowledge of nutrition that can really pay o in the future. "Children who learn to eat well are more likely to continue this healthful habit as adults," says Heather Krieger, MS, RD, Clinical Nutrition Manager at St. Joseph's Hospital. "Getting kids involved in cooking also increases their interest in trying new foods." THE TASTE TEST Keep these guidelines in mind when embarking on a culinary quest with your little ones. Take your time. Make your child's rst cooking experience enjoyable by letting him or her help on a day when you are not rushed. First, choose a simple recipe, such as a salad, muns, or pizza with pre-mixed dough. en, assign tasks that match your child's age and abilities. For example, younger children can rinse produce or sprinkle cheese on a casserole, while older children can read out the recipe or measure and mix ingredients. Before starting work, set some safety rules. Be prepared for mistakes and messes as your child learns, and stay positive even if lots of our ends up on the oor. Create a taste for learning. Cooking involves many basic math concepts, such as counting, adding, and dividing. Using measuring spoons and cups helps children gure out fractions. With younger children, play games such as guessing a food by the smell or feel alone, or matching foods with their spot on myplate.gov. Have a school-age child make a rainbow chart, then choose a food in a dierent color each week. If your tween or teen likes science, the chemical reactions that result from combining certain foods can make for fascinating experiments. No matter your child's interests, cooking together oers opportunities to share and explore. Make your child chef for a day. Once or twice a month, let your child choose a recipe, help pick out the ingredients at the grocery store, and assist with cooking. is activity teaches kids the whole process of planning, budgeting, and preparing a nutritious meal. S A C R E D H E A R T E A U C L A I R E . O R G 1 5 Super—Yet Simple—Snacks Get kids started cooking with these easy-to-prepare snacks as recommended by the Academy of Nutrition and Dietetics. Easy quesadilla: Sprinkle low-fat grated Monterey Jack cheese on a corn tortilla, fold in half, microwave for 20 seconds, then top with salsa. Inside-out sandwich: Spread mustard on a slice of turkey, then wrap around a sesame breadstick. Mini pizza: Toast a whole-wheat English muffin, drizzle pizza sauce on top, and sprinkle with low-fat mozzarella cheese. Ricotta-apple pita: Fill a whole-grain pita with ricotta cheese and apple slices, and then add a dash of cinnamon. Yogurt parfait: Fill a tall glass with alternating layers of vanilla yogurt and mandarin oranges or blueberries, then garnish with granola. > Looking for more healthy lifestyle education and inspiration? Visit sacredhearteauclaire.org and click "Centers and Services" then "Center for Healthy Living." THE THRILLS, THE SPILLS! FEED YOUR CHILD'S CURIOSITY AND ESTABLISH HEALTHY HABITS BY COOKING TOGETHER.