Raising healthy, confident kids: an interview with Katie kimball
We’re diving into a topic that goes far beyond the kitchen in this episode—it’s about building confidence, nurturing curiosity, and giving our kids the life skills they need to thrive.
This week we introduce Katie Kimball, a powerhouse mom of four, two-time TEDx speaker, and creator of the Kids Cook Real Food e-course—named the best online cooking class for kids by none other than The Wall Street Journal. Katie’s on a mission to change how kids relate to food, and let me tell you, her insights are pure gold.
If you’ve ever found yourself in a standoff with a picky eater, felt the stress of trying to nourish your family, or simply wondered how to equip your kids with practical life skills that go way beyond cooking, this episode is for you.
Katie shares why food is so much more than fuel, how teaching kids to cook can boost their confidence, and practical tips on how to transform your dinner table from a battleground into a place of curiosity and connection.
The Big Picture: Why Kids Need Life Skills Now
During our interview with Katie, she dove into some staggering statistics: One-third of teens struggle with depression and anxiety, one-third face obesity, and suicide is the second leading cause of death for ages 10 to 24. She posed a vital question—what’s going on with our kids?
Katie believes the root causes lie in nutrition and agency. “The antidote to anxiety is feeling like you have agency,” she explained. When kids are constantly told what to do and have everything done for them, they miss out on the confidence that comes from learning practical skills.
Life skills—whether it’s cooking, cleaning, or managing emotions—give children a sense of control and competence.
Cooking as a Gateway to Health and Independence
Her approach to cooking isn’t about producing gourmet chefs but rather raising kids who understand that food is fuel. Katie shares with us how her own 16-year-old daughter, through a mix of parental guidance and her own discoveries, learned that starting the day with protein helps her think clearly and avoid feeling “hangry” by mid-morning. It’s not just about knowing what to eat but understanding how food impacts how we feel and function.
“I want kids to realize they have the power to choose foods that make them feel good,” said Kimball. “Not because someone told them to, but because they can listen to their own bodies.”
Changing the Food Narrative: From ‘Yuck’ to ‘Not My Favorite Yet’
One of the most practical takeaways from Kimball’s conversation was how to reframe how we talk about food with our kids. Instead of allowing knee-jerk reactions like “Yuck!” or “I don’t like that,” she encourages kids to say, “That’s not my favorite yet.”
This small language shift supports a growth mindset, teaching kids that preferences can evolve. It also helps parents maintain a positive atmosphere at the dinner table, which is crucial for avoiding food battles that often lead to stress and stubbornness.
Getting Kids Involved in the Kitchen: The Power of Exposure
Research shows that kids may need to be exposed to a food up to 127 times before they’ll accept it. The good news? Exposure isn’t just about tasting. It can include opening a bag of frozen peas, stirring a pot, or serving food to the family. These small interactions count toward building familiarity and comfort with new foods.
The magic really happens when kids are empowered to prepare meals themselves. Kimball offers a free Knife Skills Class through Kids Cook Real Food, teaching children as young as two how to safely handle butter knives and chef’s knives. “When kids can chop and prepare produce, it opens up the entire produce section to them,” Katie explained.
Turning Food into an Adventure
For kids with sensory issues or picky eating habits, Katie advocates for an attitude of curiosity. Instead of declaring, “I don’t like broccoli,” kids might learn to say, “I didn’t enjoy the mushy broccoli today—maybe I’d like it roasted and crispy?”
The goal is to turn eating into an experience rather than a battle. As Kimball beautifully put it, “It’s not about fighting over food. It’s about exploring food.”
A Lifelong Impact: From Home to the Real World
As homeschooling parents, the lessons extend far beyond the kitchen. Developing a healthy relationship with food can influence mental clarity, energy levels, and even social experiences. Whether it’s preparing for college, a first date, or simply navigating a dinner with friends, kids who feel confident around food carry that confidence into all areas of life.
Katie Kimball’s message is clear: Teaching kids to cook isn’t just a practical skill—it’s an investment in their overall well-being and success. And as parents, we have the privilege of guiding them through that journey, one recipe at a time.
📍 Want to get your kids started? Check out Katie Kimball’s free Knife Skills Class at Kids Cook Real Food and open up a whole new world of culinary creativity and confidence for your children.
