Eat the rainbow—on your plate.

Some nights our dinners look like a battle zone and other nights they look like a rainbow on a plate. As your parent, I’ve learned that the colors on the plate can do more than feed your body — they can help steady your feelings, give you small wins, and remind you that even hard things can be bright. When we talk about “eating the rainbow,” I don’t mean you must finish every bite or like every food. I mean we choose small, colorful steps that help your body feel strong and your heart feel safer. A red pepper can be a little spark of energy, a handful of blueberries can feel like a calm promise, and a carrot stick can be a crunchy success. Naming the colors and the feelings they bring turns a meal into a tiny practice of caring for yourself.

When things are tough — a bad day at school, a fight with a friend, or feeling overwhelmed — food can be part of the comfort, but words are what really help. Over the years I’ve gathered short, simple phrases that work like little anchors at the table and beyond. They’re easy to remember, and they help you switch from feeling stuck to feeling steady. You can use them with your lunch, with a snack, or when your emotions feel wobbly. Try a few out loud with me, and pick the ones that feel true to you.

• “Try one bite. You can always stop.”
• “I see you. I’m here.”
• “This is a safe place to feel.”
• “Small steps are still steps.”
• “We’ll figure it out together.”
• “Your body does amazing things.”
• “It’s okay to not like everything.”
• “You are stronger than you think.”

We can also make mealtime a lab for feelings. Let’s make a plate with a color from each part of the rainbow and say aloud what each color gives us — orange for bravery, green for calm, purple for rest. We don’t have to eat all of it; sometimes tasting counts as a win. When you take a tiny bite, say one of the short phrases to yourself: “Small steps are still steps.” If you don’t feel like trying, it’s okay to say, “I need a minute,” and breathe. These little rituals teach your brain that hard things are okay and manageable. Over time, those tiny practices add up to confidence and calm.

I’m not a doctor or a therapist, just your parent who wants you to grow up loving food and trusting yourself. Eating a colorful plate and keeping a few steady words in our pockets gives you tools you can carry anywhere: the school cafeteria, a sleepover, or a day that feels too big. When we make meals gentle and colorful and speak kindly to ourselves, we help our bodies get stronger and our feelings feel lighter. Let’s make the rainbow a habit — on our plates and in our words.