Rainbow Plate - Healthy Eating Made Simple

12/25/2025

Sending out my warmest wishes for a very Merry Christmas to all who are celebrating today!

Whatever you are doing, may you find joy in the small moments and the many flavours of the holiday season. Whether you’re spending the time quietly or surrounded by loved ones in festive gatherings, I hope the holidays fill your heart with happiness.

🌈 Janet

11/13/2025

Today is World Kindness Day.

I’ve always felt that it’s strange to set aside one day for this, when it should be every day. But if it sparks change in the world, I can’t think of a time when we’ve needed it more.

No matter where you are or what your situation is, the tiniest act of kindness can make a difference to the people around you. Imagine the collective impact if everyone did just one small thing. . .

Kindness can stop people in their tracks.

It can change perspectives, open hearts, and begin to build bridges.

Carrying out acts of kindness changes us too, in positive ways that have been measured by science.

It doesn’t have to be something big. A friendly gesture, a warm smile. A pause to really listen to another person’s viewpoint in a way that makes them feel heard.

❤️ Open a door

🧡 Smile and say hello to a stranger

💛 Give up your seat on the bus

💚 Buy someone a meal or a cup of coffee

💙 Consider how your words will impact another

💜 Sit down and listen to someone else’s story

What small acts can you do?

🌈 Janet

10/30/2025

Halloween’s around the corner, and candy is top of mind for many parents & teachers. There are many different opinions and strategies for managing it, and you should always do what feels right for you.

Here are my thoughts:

🧑🏻Play the long game - think of your child as a “future adult” and consider how your strategy today will play out down the road. If you’re taking control of the candy and managing it for your child, how will they relate to this food when they’re out there on their own?

🎃 Fact: candy tastes good. Research shows that demonizing or restricting any food often results in children becoming more attracted and obsessed with that “forbidden fruit.” They can develop negative feelings about wanting or eating those foods. It’s perfectly fine to allow kids to express how much they like candy, and to say that you like it too.

🍭 Allowing kids to enjoy their stash and have their fill gives them the chance to relax and learn about how different foods make their body feel. If they get a stomach ache from eating too much candy, this will be part of the learning experience. It will help them learn to tune into their body’s internal cues.

🌈 Candy comes in different shapes, sizes, colours, textures and flavours. Invite kids to explore and experience it using all their senses, just like any other food.

🥦 Skip the nutrition lecture, but maintain structure around eating. I used to let my kids have free rein with their candy for a day or two, and then they could choose what they wanted as dessert with our regular meals and at snack time. Try this - you’ll find that the thrill wears off much sooner than you think!

⏰ Learning about food & eating is a process that takes time and patience, especially if this is different from your past experience. If adults normalize candy and allow kids to learn about self-regulation, the payoff down the road is a relaxed and positive relationship with food.

🎃 In the end, Halloween is a time for creating happy memories.

Was this helpful? I’d love to know your thoughts! Please like and share this post.




🎃 Janet

09/20/2025

Yesterday was Love Your Lunch Day; a day created by Sistema Food Storage to stand up to lunchbox shaming and celebrate food diversity in classrooms and lunchrooms.

I was thrilled to appear on CP24 to help raise awareness of this important initiative. Check out the website www.loveyourlunchday.ca to learn more and access the free, downloadable resources I helped create for educators, parents and caregivers.

Every child deserves to feel comfortable eating the foods they love at school without fear of being shamed. Let’s make it happen!

You can watch the CP24 clip here: https://www.youtube.com/watch?v=vSPL7w7iXAc

09/19/2025

Today is Love Your Lunch Day!

I’m honoured to be a partner with in the Love Your Lunch Day initiative. Our goal is to stand up to lunchbox shaming and create safe and inclusive classrooms and lunchrooms for all children.

Check out the website at www.loveyourlunchday.ca - you’ll find more information and free, downloadable resources I helped create for educators, parents and caregivers.

I was thrilled to be on CP24 Toronto's Breaking News this morning talking about it!

https://www.cp24.com/video/shows/cp24-breakfast/

Get the latest breaking news headlines, weather reports, and traffic updates on Greater Toronto and the Hamilton Area.

09/14/2025

The best part of a good meal… 🥰

09/01/2025

Parents, kids, teachers… Whether you’re heading back into the classroom yourself or sending your sweet souls out to start something new, from kindergarten, to high school or university, this is a big time of year. I just wanted to say I’m thinking of everyone who’ll be doing this tomorrow and sending warm hugs your way.

You’ve got this. It’s going to be great!

💜🌈 Janet

08/12/2025

Summer in a basket.

The garden is a place of colours, shapes, patterns, textures, smells and flavours.

I’m so grateful to have space to plant and nurture my little harvest every year. It nourishes me in so many ways beyond the food it provides. I start most mornings in the quiet stillness of my garden, watching, noticing and just breathing it in.

There’s nothing more magical than observing the journey from seed to sprout, flower to fruit. It’s one of the most powerful ways to help children learn about the precious world around them.

Some gentle tips:

Step back and let the garden’s magic lead your child in open-ended discovery.

Don’t talk about the “health” properties of anything that’s growing.

Notice and explore colours, shapes, sizes, textures, patterns and smells.

Don’t pressure your child to taste any food. (But don’t worry - they’ll probably just start munching on their own!)

What’s growing near you this summer?

🍅🥕🌽🥬🫐🍆

Janet

05/30/2025

Of course the foods we eat matter to our overall health. But when we place so much emphasis on WHAT we’re eating, we can overshadow so many other elements that can truly help create a healthy relationship with food. This is especially important when it comes to supporting the children in our world.

I’d love to know your thoughts on this.

What does “healthy eating” look like to you?

Happy Weekend!

🌈☀️Janet

04/09/2025

Hello from Melbourne Australia!

I’m on a bit of an adventure for the next few weeks. We lived here for a momentous year 35 years ago and have felt like it was our second home ever since. We’ve spent the week catching up with our very special Aussie “family” and friends. It’s just as wonderful and welcoming as ever.

This is one of the iconic Brighton Beach Boxes - my favourite, as you can imagine ☺️

Cheers 🌈

Janet