Children eat more homemade food
Research explains why
TL;DR
Studies show that children eat significantly more — and more varied — food they have helped prepare. The phenomenon is called the IKEA effect and is about ownership and pride. Involvement in cooking is one of the most effective strategies against picky eating.
Most parents of picky eaters know the feeling: you have made something you know the child usually eats, and yet they sit there wrinkling their nose. But try letting the same child touch the dough, pour in the flour, and plate it themselves — and suddenly they eat with appetite.
It is not accidental. It is a well-documented psychological phenomenon. And it has consequences for how we think about children's participation in the kitchen — not as a cozy pastime, but as a real nutrition and upbringing strategy.
In this article, we review the research behind what specifically happens in a child's brain when they participate in cooking, and which practical measures work — regardless of the child's age.
What is the IKEA effect — and does it apply to children?
The IKEA effect is a well-documented cognitive phenomenon: we assign a higher value to things we have created ourselves than to identical things made by others. For children, the effect is further amplified because pride and ownership are even more prominent in childhood.
The concept comes from a study by Norton, Mochon, and Ariely (2012) that showed adults were willing to pay almost five times as much for an IKEA shelf they had assembled themselves, compared to an identical pre-assembled shelf. The same logic — I made it, therefore it is better and more valuable — apparently also applies to food.
A study published in Acta Paediatrica (NCBI, 2016) examined 6-10-year-old children who prepared vegetable salad themselves. The result: the children ate on average 76% more of the salad they had made themselves, compared to an identical salad prepared by an adult. That is not a small difference. It is a significant effect.
Another approach to the phenomenon is what researchers call "sensory exposure" — simply touching, smelling, and handling raw ingredients reduces what is called "food neophobia" (fear of new food). Children who help peel carrots are more likely to eat them afterward — even without having cooked them.
What does the broader research say about children and cooking?
Studies from both Europe and North America consistently point in the same direction: children who participate in cooking eat more fruits and vegetables, are more willing to try new foods, and have a healthier overall diet profile.
A large Canadian study from University of Alberta (NCBI, 2019) followed families over time and found that children who regularly participated in cooking ate significantly more vegetables and a more varied diet than those who did not — and that the effect lasted over time.
A meta-analysis from Journal of Nutrition Education and Behavior reviewed 17 studies and concluded that interventions involving children in cooking consistently increase vegetable intake and reduce resistance to new foods. The authors recommended kitchen participation as a primary strategy in nutrition interventions for children.
It’s not enough to say "just try a bite." It’s far more effective to let the child chop the vegetable, stir it in the pot, and plate it on their own plate.
Which ingredients work best to make with children?
Start with the concrete and sensory interesting. Vegetables that can be chopped, grated, or shaped are ideal. Dough and batter work especially well because children love the tactile experience.
Research shows that "hands-on" engagement is key. The more the body is involved — the more the child touches, smells, cuts, and shapes — the stronger the connection to the food.
- Vegetables that can be chopped: cucumber, squash, mushroom, banana, strawberry
- Vegetables that can be grated: carrot, zucchini, apple
- Dough and mixtures: pancakes, buns, smoothies, hummus
- Plating: let the child decide what goes where on the plate
- Taste along the way: "shall we taste if something is missing?" creates ownership
With MINI Family's kitchen set, children from 3 years old can safely participate in chopping and stirring tasks. The chopper and tools are designed for children's hands — not sharp, but functional enough for the child to make something real.
When in the cooking process should the child be involved?
Involvement works best when it happens early in the process — from planning and shopping to preparation. The longer the “ownership” extends, the stronger the effect on willingness to eat.
Let the child help decide what to make. Go to the supermarket and let them choose one vegetable they find interesting. Let them find the recipe. Let them measure flour and pour milk. And finally, let them arrange the food on the plate.
Every step in the process increases the sense of ownership — and thus the likelihood that the food is actually eaten. It requires more time and planning from us as parents. But it’s an investment that pays off at the table.
A learning tower gives the child access to the kitchen counter at a safe height and allows them to participate from start to finish without standing on unstable chairs or boxes.
Read more about kitchen activities for all ages on our blog.
What about children who still refuse to eat?
Cooking participation is not a magic formula. But it is one of the most robust strategies we know. Don’t expect immediate change — expect gradual openness over weeks and months.
Picky eating is a complex phenomenon with many causes — sensory sensitivity, need for control, anxiety, genetic factors. Cooking participation primarily addresses ownership and familiarity with the food. It helps, but it doesn’t solve everything.
According to the Danish Health Authority (SST), the most effective approach to picky eating is a combination of: regular meal times, a neutral mealtime environment without pressure, and repeated exposure to new foods — preferably through cooking. Expectation pressure is one of the factors that consistently worsens picky eating.
So: invite the child into the kitchen. Let them participate without requiring them to eat. And be patient. Change happens gradually — not overnight.
Research is clear: children who prepare their own food eat more of it. This applies across ages, meals, and types of vegetables. It’s not about tricking the child into eating — it’s about giving them ownership of their food.
Involve the child early. Give them the right tools. Let them plate the food. And avoid judging the food’s quality at the table. Pride tastes better than pressure.
See our kitchen set for children — designed so even 3-year-olds can participate actively — or find inspiration for cooking activities on the MINI Family blog.
Next time you make dinner — give the child a task. It’s the shortest path to an empty plate.
Frequently asked questions
Does letting children help with cooking really work?
Yes — and it is documented in multiple studies. A study from Acta Paediatrica showed that children ate 76% more vegetable salad they had made themselves. Other studies confirm that participation in cooking increases vegetable intake and reduces resistance to new foods over time.
From what age can children help with cooking?
From as early as 2-3 years, children can stir, pour, and plate food. From 3-4 years, they can chop soft vegetables with a child-friendly chopper under supervision. From 5-6 years, they can participate in most steps of a simple recipe. Adapt the task to the child’s age and motor skills.
What is the IKEA effect and what does it have to do with food?
The IKEA effect is a psychological phenomenon that describes how we assign higher value to things we have created ourselves. When a child has made the food themselves, they perceive it as more valuable and attractive — and are therefore more willing to eat it. This applies whether it’s pancakes, salad, or vegetable soup.
What if my child refuses to eat the food they made themselves?
It happens, and it is normal. The effect is not immediate or guaranteed — it builds up over time. Avoid putting pressure on the child at the table. Continue involving them in cooking, and let exposure and ownership do the work gradually. Patience is key.
Which kitchen tools are suitable for children from 3 years old?
Children from 3 years old can use child-friendly choppers, dough scrapers, measuring cups, and whisks. The tools designed for children's hands allow the child to participate properly — not just stir a little. The peeler's blade is sharp and requires close supervision — it is best suited from 5-6 years old and only with an adult nearby.