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Sugar is everywhere that can affect your brain

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How sugar affects the brain - Nicole Avena

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You can incorporate foods that something you like and add some veggies in it

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MyPlate, MyWins: What’s Your Healthy Eating Style?

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Looking at a rainbow, I ask children what colors you like and offer them the fruit/ veggies color to the children to eat

I would allow children to help me prepare and make their lunch and snacks, it encourage them to eat

When I was little I would see my brothers and sister eat together as a family and that encourage me to eat my veggies

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Helping mothers to breastfeed

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Breastfeeding - California Women, Infants & Children Program

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More information for WIC families on infant formula availability can be found at the California WIC Infant Formula Availability webpage. General guidance and information for California families about the shortages can be found at the California Department of Public Health Infant Formula webpage.

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Having kids in the kitchen can encourage children to eat together

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Try these quick, budget-friendly ideas to help your family make healthier choices every day.

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Learn how to shop for healthy foods that fill you up and stretch your budget further.

How to Stretch Your Ingredients

Save money and reduce waste by reusing leftover ingredients creativity.

Click the plus sign to reveal tips.

Tap the plus sign to reveal tips.

Use unit prices to find the best buy. Look for the unit price right on the shelf tag. It will be listed separately from the retail price (the price you pay).

15 oz Brand A Peanut Butter

The unit price is the price per unit (e.g., price per pound, price per ounce). The retail price is the price you pay for the item.

40 oz Brand B Peanut Butter

The larger jar of peanut butter costs more but it is a better buy because the unit price is lower.

Tip: If your store doesn't list unit prices, you can figure it out yourself. All you need to do is divide the retail price by the number of units.
Unit Price = Retail price Number of units
Let's try it by
comparing these carrots!

5 lbs Carrots

First convert pounds to ounces:

Then find the unit price
$0.04 = 5 x 16 = 80 oz $3.49 80 oz
10 oz Shredded Carrots

This product is already in ounces

Find the unit price
$0.20 = $0.04 per oz $1.99 10 oz
Sometimes the units of food you want to compare (e.g., pounds, ounces) are different. Look for a common unit first. TIP: Remember 1 lb = 16 oz.

The same food, but different form

(whole carrots vs shredded carrots)

The same food, but in different size containers

(a gallon of milk vs half-gallon)
$0.20 per oz
Foods in similar categories

(a pound of zucchini vs a pound of asparagus)
Find a common unit first
Different brands of the same food

(name brand cereal vs store brand)
Use unit prices to compare:
Learn more ways to eat healthy on a budget, check out these videos.

How To Choose Budget-Friendly Foods

On your next grocery trip, pick up these family favorites that are both filling and less expensive.

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Apples

Apples are one of the most affordable fruits. Enjoy them sliced with nut butter for a filling snack.

Chicken Value Pack

Save money by buying the refrigerated or frozen family-size bag of chicken.

Lentils

Dried beans generally cost less, with lentils being the most economical.

Tofu

This filling protein usually costs less than meat. Mix into stir-fries.

Canned Foods

Canned fruits and veggies are usually less expensive than fresh ones, and have a longer shelf life.

Frozen Fruits

Try buying frozen fruit when your favorites aren't in season. Blend into smoothies.

Tips for Shopping Trips

Shop smarter. Follow these tips to save time and money on your next journey to the grocery store.

Drag each image into the cart to view tips.

From 5-minute recipes to tips on easy clean-up, see all the ways to cook healthy in a hurry.

The Freezer Is Your Friend

Next time you make a recipe, double it! Freeze extra in meal-size portions so it's easy to grab and reheat.

Pre-chop veggies like onions, carrots, celery, and peppers, then freeze leftovers so you can use them quickly later.

Pro tip: You can cook frozen vegetables straight away. No need to defrost!

Place chicken and marinade in freezer-safe bags. When you're ready, simply defrost or thaw and cook!

How to Cook Vegetables Three Ways

Choose the cooking technique that works best for your family's schedule and preferences. Follow directions for 1 lb chopped vegetables.

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Stove Top

Fill a pot with 1½ inches of water and simmer veggies according to the times below.

Oven

Preheat oven to 450℉. Toss vegetables with 1 Tbsp oil. Spread them out on a baking sheet (use non-stick spray first). Bake according to times below.

Microwave

Put vegetables in a microwave-safe dish with 2 Tbsp water. Cover slightly. Microwave according to cook times below.

Veggie Cooking Method

To cook your veggies quickly and deliciously, try these three different methods.

Approximate Cook Times

Vegetables

Simmer on Stove

Bake at 450°

Microwave*

Asparagus, zucchini, yellow squash

4-6 MIN

15-20 MIN

3-5 MIN

Beets, turnips

10-15 MIN

20-25 MIN

10-12 MIN

Broccoli, cauliflower, Brussels sprouts, cabbage

5-8 MIN

10-20 MIN

5-7 MIN

Carrots, parsnips (1½ lbs)

10-15 MIN

20-25 MIN

6-10 MIN

Celery Root

10-15 MIN

20-25 MIN

4-6 MIN

Chard, collards, kale, mustard, turnip or beet greens (1½ lbs)

3-5 MIN

-

8-10 MIN

Corn on the cob (4 ears)

5 MIN

15-20 MIN

8-12 MIN

Green beans

4-6 MIN

15-20 MIN

8-12 MIN

Snow peas, sugar snap peas

2-4 MIN

8-10 MIN

3-5 MIN

Spinach (1½ lbs)

2 MIN

-

2-4 MIN

Sweet potatoes, potatoes, rutabagas**

10-15 MIN

20-25 MIN

8-12 MIN

Winter squash (2 lbs)

15-20 MIN

25-35 MIN

8-12 MIN

*Microwave temperatures can vary. Check your veggies often. Note what times work best for your microwave.
**Sweet potatoes or white potatoes can also be cooked whole. Poke them with a fork in several places. Microwave on medium, turning once or twice, about 20 minutes for white potatoes and 12-15 minutes for sweet potatoes. Or, bake in the oven at 400° F for 45-60 minutes.

How to Make Cleanup Easy

Follow these simple ideas to help make cooking a little less messy, and clean-up a lot quicker.

Click each circle for tips.

Tap on each circle for tips.

How to Make Meals Fast

Throw these together with some pre-cooked ingredients or leftovers for simple, fast meals.

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Swipe for quick tips.

Build a Burrito Bowl

Throw together protein, veggies, and brown rice for a tasty meal. Top with salsa or avocado.

Sheet Pan Dinner

Cook a whole dinner all on one sheet with your choice of protein and veggies.

Egg Drop Soup for 2

A simple soup with only a few ingredients. Freeze single portions to heat up for a quick lunch.

Pizza Pizzazz

Top your choice of bread with sauce and cheese. Load with veggies for an extra nutrient boost.

Stir-Fry Fast

Combine leftover chicken, rice, and veggies in a pan with a little oil. Cook until veggies are soft, and top with soy sauce.

No Fuss Roasted Veggies

A fast, easy, flavor-filled side that can be made with veggies you have on hand.

Set-It-and-Forget-It Potatoes

Dice potatoes and toss with a little olive oil and bake for a tasty side.

Simple Carrot Side

Microwave cut carrots for this family-friendly side in 5 minutes.

Quick Marinade

Give protein a flavor boost with this quick marinade that uses ingredients you likely already have!

Grab-and-Go Breakfast Ideas

These fast and filling breakfasts will start your day right.

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Fruity and Sweet

Top low-fat yogurt with fruit and a spoonful of granola.

Microwave Scrambled Eggs

Whip up this recipe in just a few minutes using only eggs and water.

Protein-Packed

Make toast with hummus or peanut butter and eat with a whole piece of fruit.

Savory Start

Top your toast with ham and tomato. Mmmm! Filling and delicious.

Fruits and Nuts

Add a spoonful of raisins or nuts to your cereal for added flavor and nutrients.

Opt for Tortillas

Wrap your scrambled eggs in a warm tortilla and serve with low-fat milk.

Make Waffles Interesting

Top whole grain frozen waffles with cottage cheese and fruit instead of syrup for a filling, nutrient-packed treat.

Make a Cheese Board

Try whole wheat crackers and cheese with a glass of refreshing water to start your day.

Breakfast Casserole

Leftovers? Add an egg on top to turn leftovers into a yummy breakfast treat.

Roast Potato Hash

Use up leftover roasted potatoes by combining them with cooked onions and eggs.

Plan Your Shopping Trip

To cut your shopping time, make a plan! Grab your budget, your recipes, list of ingredients on hand, and any store flyers. Let's get planning.

Click on each circle for tips.

Tap on each circle for tips.

Get fresh ideas, tips and recipes for meal prep with these videos!

Tips and strategies to start your little kids off on the right foot.

Change Negative Phrases into Positive Ones

Flip each card for ideas.

Instead of: "Eat that for me."

Avoid phrases that teach children to eat to win your favor.

Instead of: "Take one more bite before you leave the table."

Avoid phrases that teach children to ignore fullness to win your favor.

Instead of: "See, that didn't taste so bad, did it?"

Avoid phrases that imply children are wrong to refuse a food.

Instead of: "Stop crying and I will give you a cookie."

Avoid phrases that teach children to eat to feel better.

Instead of: "No dessert until you eat your broccoli."

Avoid phrases that make foods, like dessert, seem better than other foods, like veggies, and emphasize kids' dislikes.

How Much Should I Feed My Child?

Use this chart to know how much your child needs per day.
Daily Recommended Amounts for Young Children Food Group 2 years 3 years 4-5 years Vegetables 1 cup 1-1½ cups 1½-2 cups Fruits 1 cup 1-1½ cups 1½-2 cups Grains 3 ounces 3-5 ounces 4-5 ounces Protein 3 ounces 2-4 ounces 3-5 ounces Dairy 2 cups 2-2½ cups 2½ cups
I'm Worried My Child Isn't Eating Enough

Keep the amounts in the chart above in mind but don't sweat it if your child needs more or less. Remember:

Each child is different; what they need can vary based on their age and gender.

Food intake is impacted by activity level and can vary from day to day.

Let your child serve themselves and allow them to stop eating when they're full.

Tips to Raise a Healthy Eater

Raising a Healthy Eater

Help children learn to make healthy choices on their own. It's a lesson they will use for life.

Click for tips.

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Have healthy foods ready to eat.

Want kids to reach for healthy foods? Make sure healthy foods are in reach.

Keep plenty of fruits and vegetables in the house to add to meals and snacks.

Let kids learn by serving themselves.

Follow a regular meal and snack schedule so kids know what to expect.

Serve foods family-style and have them take small servings. Let them get more if they are still hungry.

Use smaller bowls and plates so they don't take too much at once.

Be patient. It works better than pressure.

Kids don't always take to new foods right away. Offer them many times, and try serving them in different ways.

When you offer children new foods, let them choose how much to eat. Kids are more likely to enjoy a food when eating it is their own choice.

Let kids help in the kitchen.

Kids like to try foods they help make. It's a great way to support trying new fruits and vegetables.

Name their dish ("Karla's Salad"). Make a big deal of serving foods they help create.

Use encouraging words.

As a parent, what you say has a big impact on kids' eating habits.

Gently guide your kids to make healthy choices with positive words.

Tips for Picky Eaters

Try these different techniques to get your child to venture beyond chicken nuggets and pizza.

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Swipe to reveal tips.

Kids are more likely to try new foods if they help pick them out. At the store, give them options and let them choose their favorite.

Let kids help with the prep work. When they get involved in making the food they're more likely to try it.

Serve kids healthy foods, like veggies, first. Kids are more likely to eat them if there are fewer competing foods on the plate.

Introduce new drinks, like low-fat milk, slowly. Combine with whole milk in cereal or in a drink. Add more over time until it's all low-fat.

Let them serve themselves. Kids eat more when they choose the amount they want on their plate.

Don't give up. It takes 8-10 times for a kid to become familiar with a new food. Keep serving it!

Take Veggies from Yuck to Yum

Get kids to eat more veggies by trying different ways to serve them.

Drag each food to the child.

Take your cooking game to the next level with these kitchen basics and other techniques.

Knife Skills

Follow these tips to buy, use, and care for your knives.

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Swipe for quick tips.

Knife Shopping Tips

Knife Safety Tips

Using the Knife Safely

Hold a few in your hand before buying if possible. Handles have different shapes. Some may feel more comfortable than others.

You don't need to purchase a 10-piece knife block set. Most kitchen tasks can be done with just one or two knives:

Chef's knife (8-10 inch blade). Almost all kitchen jobs can be done with just this knife. If you can only buy one, go with this one.

Paring knife (3-4 inch blade). Good for tasks where you need to be more precise, like peeling and coring.

Serrated knife (8-10 inch blade, small "teeth"). This knife is long like a chef's knife but the blade edge is jagged, rather than smooth. Good for slicing bread and soft-skinned produce, like tomatoes.

Never put a knife in a sink full of water. You or someone else may forget it's there. This can lead to cuts when you grab things to clean.

Don't try to catch a falling knife. If you drop it, take a quick step back so it doesn't nick your toes or bounce back on you.

To pass a knife, hand it off by the handle. Or, set it down on the counter and let the other person pick it up.

Always walk with the blade of your knife pointed towards the floor. This helps avoid nicking someone who comes into your path.

Keep knives sharp. A dull knife requires more force, which can lead to slipping. To sharpen knives, check the cost at a local hardware or kitchenware store, or price out sharpeners at discount stores. Do not try to sharpen serrated knives-it could ruin the teeth.

Watch your fingers. Tuck your fingers toward your palm on the hand that is holding the food.

Lead down with the tip. Angle the tip of the knife toward the cutting board.

Slice. Cut through the food with a slicing or sawing motion. Don't just push down.

Create a flat surface. When working with round foods like onions or potatoes, cut them in half first. Lay the flat side down, then keep cutting.

Cooking Terms

Recipes are easier to follow when you know these common cooking terms.

Scroll through tips

Bake

Boil

Broil

Brown

Chop

Dice

Grill

Knead

Mince

Mix

Poach

Roast

Sauté (pan fry)

Simmer

Slice

Steam

Whisk

To cook food in an oven with dry heat.

To cook food quickly in heated liquid. The liquid moves rapidly, and large bubbles keep breaking the surface. Often used for vegetables and pasta.

To cook food directly under the heat source of a gas or electric oven. Often used for fish and tender cuts of meat.

To cook quickly over high heat, usually on top of the stove, so the surface of the food turns brown and the inside stays moist.

To cut into pieces, which can vary in size.

To cut into small, even cubes, usually about ¼ inch per side.

To cook food directly on the heat source of a gas, charcoal, or wood grill. Often used for fish, tender cuts of meat, and vegetables.

To mix and work the ingredients that make up dough into smooth, elastic form. Can be done with hands or a heavy-duty mixer.

To cut food into even smaller pieces than diced.

To beat or stir two or more foods together until they are combined.

To cook food gently in large amounts of heated liquid. The liquid moves slightly, but no bubbles break the surface. Often used for eggs, fish, and fruit.

To cook by dry heat, usually in an oven.

To cook food in a small amount of fat or oil on top of a stove. Heat the fat until hot (but not smoking), add the food, and cook to stated time or tenderness.

To cook food slowly in heated liquid. Small bubbles should break the surface. Often used for meats and stews that benefit from slow cooking.

To cut into wide, thin pieces.

To cook food quickly in a covered pot by the moist heat made from a small amount of heated liquid. The food is held above the liquid by a basket or rack. Often used for vegetables and fish.

To beat ingredients with a fork or a "whisk:' This adds air and increases the volume. The mixture appears light and fluffy.

Teaspoon

Tablespoon

Ounce

Fluid Ounce

Cup

Pint

Quart

Gallon

Common Cooking Abbreviations

Brush up on the most popular cooking abbreviations featured in your favorite recipes.

Pound

How To Measure Dry Ingredients

Learn the different methods for measuring ingredients like flour, sugar, spices and salt.

Even or Level

Measure the exact amount (so the ingrdient is level with the top of the cup or spoon). If the recipe doesn't say, measure like this.

Firmly Packed

Press as much of the ingredient as you can fit into the measure.

Lightly Packed

Press the ingredient into the cup lightly. Don't pack too lightly.

Rounded

Allow the ingredient to pile up above the rim of the measuring cup or spoon naturally, into a soft mound.

Heaping

Pile as much of the ingredient on top of the measure as it can hold.

Sifted

Pass dry ingredients through a fine-mesh strainer of sifter before measuring.

Pinch or Dash

A small amount, usually less than 1/8 of a teaspoon.

Check Out These Videos for More Tips on Mastering the Kitchen Basics.

How to Keep Food Safe

Help your food last even longer with these safe storage and prep tips.

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Tap on each circle for tips.

How Long Does Food Last?

Use food within the time listed on the package or freeze right away. Follow the timelines below for best food quality.

Click the buttons below to see suggested storage lengths.

Tap the buttons below to see suggested storage lengths.

Freeze It Right

Learn how to correctly freeze food to help maintain flavor and freshness.

Click on each circle for tips.

Tap on each circle for tips.

Thaw It Right

Learn how to safely defrost food using a variety of methods.

Click on each circle for tips.

Tap on each circle for tips.

Stocking Your Pantry

A well-stocked pantry can help you create meals in a hurry-no need to run back out to the store. Make sure to check the pantry before you go shopping.

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Baking Products

Have flour, sugar, baking soda, and baking powder on hand. They are basic ingredients for many fresh baked goods.

Canned Proteins

Add beans to salads, soups, and main dishes, or serve as a side dish. Try canned fish in salads, casseroles, and pasta.

Canned Produce

Canned pineapple, applesauce, corn, and green beans make quick snacks and easy side dishes. Or, use in main dishes to stretch servings.

Oil

Canola and olive oils are nutritious choices when cooking or making dressings. Cooking spray keeps food from sticking to the pan.

Canned Tomato Products

Keep canned tomato sauce and whole, diced, or pureed tomatoes on hand. They are basic ingredients in a wide range of recipes.

Cereals

Enjoy with fruit and milk, or, use to make trail mixes, baked goods, or crispy coatings for meat, poultry, and fish.

Canned or Powdered Milk

Canned or Powdered Milk Canned low-fat evaporated and dry powdered milk keep longer than fresh. Use in recipes instead of fresh milk.

Vinegars

Keep apple cider, red wine, rice, or balsamic vinegars on hand for homemade salad dressings and marinades.

Pasta and Rice

Buy whole wheat pasta and brown rice in bulk or on sale. Store in airtight containers after opening to keep fresh and prevent pests.

Dried Fruits and Nuts

Use as a snack on their own or in homemade trail mix. Add to cereals, baked goods, and yogurt for a snack or breakfast.

Dried Herbs

Buy the dried herbs and spices you use often. Use to add flavor in place of extra salt.

0 Days

1 Month

2 Month

3 Month

4+ Month

Fresh eggs in shell

Do Not Freeze

Hot dogs and lunch meat, unopened

1 - 2 months

Hot dogs and lunch meat, opened

1 - 2 months

Ground meat and stew meat

3 - 4 months

Beef, lamb, veal and pork chops

4 - 6 months

Cooked meat, poultry and casseroles

2 - 4 months

Cooked meat and poultry pieces in sauce

2 - 4 months

Whole poultry pieces

9 - 12 months

Pizza, leftover

1 - 2 months

Cheese, hard or grated

6 - 12 months

Milk

3 months

Yogurt

1 - 2 months

0 Days

3 Days

1 Week

2 Weeks

3+ Weeks

Fresh eggs in shell

3-5 weeks

Hot dogs and lunch meat, unopened

2 weeks

Hot dogs and lunch meat, opened

3-7 days

Ground meat and stew meat

1-2 days

Beef, lamb, veal and pork chops

3-5 days

Cooked meat, poultry and casseroles

3-4 days

Cooked meat and poultry pieces in sauce

1-2 days

Whole poultry pieces

1-2 days

Pizza, leftover

3-4 days

Cheese, hard or grated

6-12 weeks

Milk

1 week

Yogurt

1-2 weeks

Try making small swaps to help your family get more of the good stuff.

Tempted to skip over a recipe because of one ingredient? Just use something else! If your recipe calls for a food that is too pricey, hard to find, or that you simply don't care for, try subbing in another. Substitutions may be different for raw or cooked foods, so figure out how it's used in your recipe. Then try the tips in the charts below.

Sub It In

Scroll through tips
Fruit
Instead of...

If using raw, sub in...

If using cooked, sub in...

Berries (blueberries, blackberries, strawberries, and raspberries)

Cherries, bananas, grapes, stone fruit

Cherries, grapes, stone fruit

Grapes

Cherries, berries, bananas

Cherries, berries

Stone fruit (peaches, plums, nectarines, and apricots)

Bananas, berries

Grapes, apples, pears

Grapes

Cherries, berries, bananas

Cherries, berries

Stone fruit (peaches, plums, nectarines, and apricots)

Bananas, berries

Grapes, apples, pears

Instead of...

If using raw, sub in...

If using cooked, sub in..

Broccoli

Cauliflower

Cauliflower, spinach, dark leafy greens

Carrots

Beets, celery root, summer squash, celery

Root vegetables, summer squash, celery

Dark leafy greens (kale, chard, collards, turnip, beet, and mustard greens)

Spinach, lettuce, cabbage

Spinach, broccoli, cabbage

Eggplant

---

Zucchini, yellow squash, sweet peppers

Mushrooms

Summer squash

Snow peas, sugar snap peas, summer squash

Potatoes

---

Sweet potato, root vegetables, carrots

Root vegetables (turnips, beets, rutabaga, celery root)

Sweet potatoes, carrots

Sweet potatoes, winter squash, carrots, parsnips

Spinach

Lettuce

Dark leafy greens, broccoli, cabbage

Summer squash (zucchini, yellow squash)

Sweet peppers, carrots

Eggplant, sweet peppers

Sweet potatoes

Cabbage, root vegetables, carrots

Root vegetables, carrots, winter squash, parsnips

Winter squash

Sweet potatoes, root vegetables, parsnips, carrots

Foods within the same category can be used in place of each other. For instance, a dark leafy green such as kale can be replaced with any other dark leafy green like chard or collards, whether raw or cooked. The following substitutions will work whether using raw or cooked foods.

Foods within the same category can be used in place of each other. For instance, a dark leafy green such as kale can be replaced with any other dark leafy green like chard or collards, whether raw or cooked. The following substitutions will work whether using raw or cooked foods.

Fruit

Click each flip card for ideas.

Tap each flip card for ideas.

Drink Swaps

Follow these tips for simple and healthy drinks you can make at home.

Click each card to reveal a tip.

Tap each card to reveal a tip.

Packaged Food Hacks

Make ready-made meals more filling and nutritious with these quick tips.

Click each card to reveal a tip.

Tap each card to reveal a tip.

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Instead of:

Apples

Bananas

Grapefruit

Lemons

Limes

Oranges

Pears

Vegetables

Click each flip card for ideas.

Tap each flip card for ideas.

Hot Peppers

Carrots

Celery

Edamame (soy beans)

Onions

Tomatos

Sweet Peppers

Check out these videos for more ways to make healthy meals and snacks.

Kids in the Kitchen

Eating healthier is easier when you do it together. Follow these tips to get everyone in on the fun.

Teach Kitchen Skills

Click each plus sign for tips.

Tap each plus sign for tips.

Kids in the Kitchen

Eating healthier is easier when you do it together. Follow these tips to get everyone in on the fun.

Teach Kitchen Skills

Click each plus sign for tips.

Tap each plus sign for tips.

Help kids stir thicker mixtures by holding the bowl and placing one hand over their hand as they hold the spoon.

Kids of almost any age can help rinse fruits and veggies. Use a colander in the sink.

Lift a piece of skin on onions or citrus to help kids start peeling, then they can easily tear off the rest.

The first few times you help kids chop foods, help guide their hand with yours. Start by cutting soft foods, like cantaloupe, with a serrated plastic knife or table knife.

Show kids how to tap the shell of an egg to crack the surface and use their thumbs to pull the shell apart.

Slice citrus and microwave for 15-20 seconds to make it easier for kids to squeeze out the juice.

Let kids pour out pre-measured ingredients. Then, advance to measuring small amounts of dry ingredients before moving to wet ingredients.

Place your hand over little hands while using a grater, watching their fingers carefully so they don't get cut or scraped.

Tips That Work for All Ages

Start simple. Make recipes with just a few steps until you learn what each child can do.

Help kids develop a love of healthy foods by teaching them to create meals with you.

Tips for Junior Shoppers

Kids are more likely to eat food that they choose. Here's how to get them excited about helping.

Click on each circle for tips.

Tap on each circle for tips.

Let your experience be your guide. Adjust the tasks you assign based on your child's skills.

Supervise. Make sure kids know the rules of kitchen safety from the start.

Kids can also help set and clear the table, clean up, and get out ingredients and put them away.

Watch These Videos for Even More Tips on Getting Kids in the Kitchen

Kids 2 and under can...

* Play with plastic measuring cups, spoons, containers, or a bowl of water and a whisk.
* Learn to say names and colors of foods being used.
* Smell foods and, depending on the food, taste small amounts

Let 3 year-olds try to...

* Rinse and scrub fresh produce
* Tear, snap, or break foods
* Use a cookie cutter to cut shapes in dough
* Pluck fruits or leaves from stems
* Dip foods into dips
* Arrange foods on a plate
* Help stir ingredients together in a bowl

Let 4 year-olds start to...

* Measure ingredients
* Cut with a plastic or dull butter knife
* Squeeze juice from fruits
* Shake ingredients in small containers, such as jars or zip-top bags

Let 5 year-olds try to...

* Help grate cheeses and vegetables
* Crack and beat eggs
* Peel oranges

Let 6 to 8 year-olds try to...

* Read the recipe
* Crack eggs
* Measure small amounts of ingredients
* Use an egg beater
* Rinse, scrub, and peel onions, carrots, cucumbers, and other produce
* Grate cheese and vegetables
* Decorate cookies
* Spread soft frostings and condiments
* Roll out and shape dough
* Cut soft foods with a plastic or dull butter knife

Let 9 to 13 year-olds try to...

* Follow recipes and make simple meals by themselves
* Use electrical tools like blenders and mixers
* Open cans
* Drain cooked pasta in a colander
* Remove trays from the oven with adult supervision

Get Kids Cooking

Let kids unleash their creativity in the kitchen. Ask for their help making these fun, easy recipes.

Click for ideas.

Swipe for ideas.

Nut Butter and Jelly Sandwiches

Little sandwiches built from slices of banana, strawberry and peanut butter as the "glue."

Animal Face Toast

Decorate toast with nut butter and fruit in the shapes of your favorite animals.

Banana Drop Cookies

These healthier cookies have just three ingredients and are easy to whip up quickly.

Brussel Sprout Chips

Roasting the outer leaves of brussel sprouts turns them into crunchy chips kids love.

Campfire Banana

Slit a banana and bake in the oven with your favorite toppings for a fun, kid-friendly dessert.

Cookie Cutter Pancakes

Pour batter into cookie cutters to form fun shapes kids will love.

Sandwich Shapes

Use a cookie cutter or knife to slice sandwiches into fun shapes.

Cucumber Sammies

Slice and stack cucumbers, cheese, and deli meat for a delicious and fun snack.

Silly Snacks

Make eating fun by drawing faces on the outside of cheese sticks, fruit cups and fruit peels.

Homemade Popsicles

Mix fruit with your favorite 100% juice or low-fat yogurt. Add a popsicle stick and freeze for a cool treat.

PB&J Sushi

Sandwich nut butter and jelly between flattened bread (crusts removed). Roll up and slice into three pieces.

Easy Homemade Pizza

Add your favorite pizza toppings to a bagel or english muffin and bake.

DIY Popcorn

Add ⅓ cup of kernels to a microwave-safe bowl. Cover and heat on high 2-3 minutes or until popping slows.
Soft, Mashed 1/2 in. for soft Larger chunks
Infant Feeding

Nutrition information to help you give your little ones a healthy start.

Safe Start to Fruits and Vegetables

Introducing solid foods to your baby can be nerve-racking. Never fear though! With fresh, frozen, or canned options, there are plenty of ways to get your baby on solids. Each child is different, so use the chart below as a guide to introducing each food safely to your child.

Infant

~6 months

Sitting solo
No teeth

Toddler

~12 months

Crawling\Toddling A few teeth

Older Toddler

~18 months

Walking Molars

Pre-Schools

3+ years

Very active
Many teeth
Food
Pureed
1/4 in. for firm 1/2 in for all Banana
Halves Bell Pepper Mandarin Carrot Pineapple Mango Celery Broccoli Blueberry Grape
How to Make Baby Food

Making baby food yourself can cut down on food costs, help the baby learn to eat like the rest of the family, and get the baby nutrients without added chemicals or fillers. First, wash hands and work spaces thoroughly. Then, follow the chart below.
To make... Prep Cook Blend Fresh Fruit and Vegetables Wash, peel, and remove any core or seeds. Cook food until tender. Boil in a small amount of water. Or, try steaming or baking. Use a blender, fork, or food grinder to mash the food until it is smooth. Add liquid, such as water, formula, or breast milk, to thin as needed. Canned or Frozen Produce Be sure it has no added salt, sugar, fat, or spices. Meat, Poultry, or Fish Remove bones, skin, and fatty parts.
Even More Feeding Tips for Baby

As your baby matures, slowly start letting them try healthy foods from the family table.

Set aside some food for baby before adding sugar, salt, or heavy spices for the rest of the family.

To save time and money, you can even make baby food from some of the fruits, veggies, and protein foods you are already preparing for your family.

Keep Baby Food Safe

Throw these together with some pre-cooked ingredients or leftovers for simple, fast meals.

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Let food cool so it does not burn your baby's mouth and throat. Taste-test the temperature before serving.

Give your baby one new food at a time. Wait a few days before starting a new food. Watch for any allergic reactions. Do not serve any mixed- ingredient foods until you have served each ingredient on its own.

Refrigerate baby food that is not eaten right away. Use meat, poultry, fish, or egg yolks within 1 day. Use all other baby food within 1-2 days.

Or, store in the freezer up to 1 month. Freeze in clean ice cube trays. Store frozen cubes in a bag labeled with the date the food was frozen.

Reheat stored baby food to at least 165°F. Let cool to a safe temperature before serving.

Reheating on the stove:

Place a small heat-safe dish in a small pot. Add about an inch of water. Bring water to a simmer. When food is warm, remove from pot. Stir and test for temperature.

Reheating in the microwave:

Turn dish often to prevent hot spots. Stir well, let sit for a few minutes, and test for temperature.

Make eating safer for your kids with these food safety basics.

How to Spot a Food Allergy

Learn about the most common food allergies and how to know if your child is having a reaction.

What are the Most Common Food Allergens?

A food allergy is a reaction that happens when the body's immune system mistakes a food for something harmful.
The 8 most common are:

Milk

Wheat

Soy

Peanuts

Treenuts
(cashews, walnuts, etc.)
Fish

Shellfish

Eggs

How Do You Spot an Allergic Reaction?

Symptoms start within minutes of eating the allergen, and show up no later than 2 hours later. Most symptoms are mild, but some can be life-threatening.

Tingling sensation in the mouth

Swollen tongue or throat

Difficulty breathing

Hives

Vomiting

Abdominal cramps

Diarrhea

Can My Child Outgrow an Allergy?

Children often outgrow allergies to milk, eggs, soy, and wheat. Allergies to peanuts, tree nuts, and fish usually last. Shellfish allergies often start later in childhood or adulthood.

How Do I Know if My Child Has a Food Allergy?
Follow the steps below.
Offer one new solid food at a time to your infant to see how they react

Wait a few days before offering another new food

Work with your pediatrician to find out which food(s) caused the allergic reaction

Get more information at American Academy of Allergy, Asthma & Immunology or The Food Allergy & Anaphylaxis Network

How to Prepare Food Safely

Learn what foods can cause choking hazards, and how to prepare them in a way that is safe for your child.

Choking Risk

Examples

Safe Solution

Shape

Marble-sized or round foods can get stuck in a child's throat.

Dried fruit

Hot dogs

Cut into short strips rather than round pieces.

Smooth and Slippery

Smooth foods can slip down a child's throat before they have a chance to chew.

Cherry tomatoes

Cooked pasta

Quarter the food or chop into small pieces.

Sticky

Sticky foods can "ball up" in the airway and get stuck.

Peanut butter

Fruit roll-ups

Spread thinly on crackers or bread. Or, cut into small pieces.

Hard to Chew

Foods that take a long time to chew or are hard to break down can get stuck.

Bagels

Large pieces of meat

Cut into small pieces.

Hard and Crisp

Foods that break into chunks may slip into the throat before they are chewed.

Pretzels

Chips

Raw carrots

Other raw vegetables

Cook until soft enough to pierce with a fork. Or, break into small pieces.

How to Keep Kids Safe from Choking

Learn how to keep little ones safe during meal times.

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Take Small Bites

Make sure kids eat small amounts, one bite at a time.

Watch Them Closely

Stay with your child while they are eating.

Make Sure They Sit Up

No eating while lying down, walking, or running.

Have Them Stay Calm

No yelling or horseplay while eating.

Have Them Eat Slowly

Chew each bite thoroughly without rushing.

Return to Tips Menu

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Try these quick, budget-friendly ideas to help your family make healthier choices every day. Click a button below to load content for that page. Tap a button below to load content for that page. Learn how to shop for healthy foods that fill you up and stretch your budget further.

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Eating the colors of the rainbow

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Making easy simple bake sweet potatoes

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Enjoying meal is to give permission to sit down and eat what you want

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Eating Competence is being positive, comfortable, and flexible with eating as well as matter-of-fact and reliable about getting enough to eat of enjoyable food. Even though they don't worry about what and how much to eat, competent eaters do better nutritionally, are more active, sleep better, and have better lab tests. They are more self-aware and self-accepting, not only with food, but in all ways. To be a competent eater, be relaxed, self-trusting, and joyful about eating, and take good care of yourself with food.

Feed yourself faithfully

Reassure yourself you will be fed. Structure is the supportive framework for taking care of yourself with food.

Take time to eat.

Develop a meal and snack routine that works for you.

Include foods you truly enjoy. Throw away your lists of food-to-eat and food-to-avoid.

Make eating times pleasant. Relax. Pay attention. Take your time.

Experiment with new food when you get ready; take it slowly.

Give yourself permission to eat

Reassure yourself: "It's all right to eat. I just need to sit down and enjoy."

Eat what you want. Your body needs variety and your soul needs pleasure.

Eat as much as you want. Your body knows how much it needs to eat.

Go to meals and snacks hungry (not starved) and eat until you truly feel like stopping.

Pay attention to your food. Taste it! Enjoy it!

Eat it if it tastes good; don't if doesn't!

Notice as you learn and grow

Becoming a Competent Eater is a process, and it takes time. As you combine structure with giving yourself permission to eat, you will find your eating falling into place.

You feel good about your eating and are reliable about seeing to it that you get fed.

You get better and better at eating as much as you are hungry for.

Having "forbidden foods" at meals and snacks makes them ordinary foods to eat in ordinary ways.

Not making yourself eat fruits and vegetables turns them into foods to eat for pleasure.

Big servings don't make you overeat. You eat it all if you want to, not if you don't.

For a PDF of the Joy of Eating, click here.

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Eating Competence is being positive, comfortable, and flexible with eating as well as matter-of-fact and reliable about getting enough to eat of enjoyable food. Even though they don't worry about what and how much to eat, competent eaters do better nutritionally, are more active, sleep better, and have better lab tests.