Episode 21: Meal Planning & Cooking with Kids

In episode 21: Meal Planning & Cooking with Kids of Healthy Family Project’s podcast, we talk to Heather Englund of Fit Mama Real Food about how to start cooking and meal prepping with kids. Heather shares what age to get kids in the kitchen, easy kitchen tasks for little ones, and how to get them involved with meal planning and prepping.

Heather is a fellow podcast host on Fit Mama Real Food Radio. She’s mom to four little ones, teaches a variety of group fitness classes and is an advocate for real food. On her podcast and blog, she talks all about food, fitness, motherhood and mindset.

Why Cooking with Kids Is Important

As most of you know we encourage the kids to help in the kitchen whenever possible! There are so many wonderful benefits. They learn valuable skills, it helps them learn math equations with measurements, and can help them understand what is going into their bodies. Plus they are more likely to want to eat what they are helping prepare. That is just to name a few reasons why cooking with kids is important. So listen to this podcast to learn more!

Meal Planning & Cooking with Kids

Healthy Bites!

Today, we’re snacking on a delicious and refreshing Watermelon Salsa! Perfect to prepare for picnics and potlucks or make a big batch on Sunday to snack on throughout the week.

This Healthy Bite is brought to you by National Watermelon Promotion Board, NatureFresh Farms cherry tomatoes, and Real Sweet Sweet Onions grown by Shuman Farms

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Listen to Episode 21: Meal Planning & Cooking with Kids


Want to skip straight to a hot topic? See time stamps below. But of course, we recommend listening all the way through!

  • 1:10 Meet Heather
  • 2:47 Philosophy around cooking with kids
  • 5:05 What age to bring kids into the kitchen
  • 6:01 Kitchen tasks for kids
  • 17:08 Ideas for kids involved in meal prepping
  • 22:18 Kitchen gadget tips

Other Podcast Episodes to Check Out:


Healthy Family Project Podcast

Conversations covering hot topics in the world of health, food and family with a dose of fun. Helping families ease their way into a new fresh and healthy world.

Be on the lookout for new bi-weekly episodes and don’t forget to subscribe on Apple Podcasts, Google Podcasts, Spotify or your favorite podcasting site. If you like an episode, make sure to leave a rating and comment.

If you are interested in being a guest on the Healthy Family Project podcast, contact amanda@healthyfamilyproject.com with your topic idea for consideration.

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episode 21 how to meal plan and cooking with kids