Using Japan’s “Goshiki, Gomi, Gohō” Rule for Happy, Healthy Meals.
Ever feel stuck figuring out what to make for your toddler (or what they’ll actually eat)? Japan has a beautiful food tradition that makes meals balanced, colorful, and fun. It’s called “Goshiki, Gomi, Gohō” — which means five colors, five flavors, and five cooking methods.
This simple idea isn’t just great for health—it turns every meal into a mini adventure. In this post, we’ll break it down into something even toddlers can enjoy, and families can use every day.
What is “Goshiki, Gomi, Gohō”? (The 5-5-5 Rule)
In traditional Japanese cooking, chefs and home cooks aim for balance by including:
1. Goshiki (五色) – Five Colors: Red, Yellow, Green, White, Black (or dark colors like brown or purple)
2. Gomi (五味) – Five Flavors: Sweet, Salty, Sour, Bitter, Umami (that cozy, savory flavor in things like cheese, soup, and tomatoes)
3. Gohō (五法) – Five Methods of Cooking: Raw, Boiled/Simmered, Grilled, Steamed, and Fried or Stir-Fried
This practice helps ensure meals are visually appealing, nutritionally balanced, and interesting to eat. It’s a way to care for the body, the senses, and the soul—all on one plate.
How to Use It With Young Kids: Make a Rainbow Plate
Let’s turn this wisdom into a playful way to plan family meals!
Step 1: Pick the Colors
Make a rainbow together at mealtime:
• Red: tomato, strawberry, red pepper
• Yellow: egg yolk, corn, banana
• Green: peas, spinach, broccoli
• White: rice, tofu, cauliflower
• Black/Dark: mushrooms, seaweed, black beans
Step 2: Taste Detectives
Ask your little one:
• Is it sweet? Salty? A little sour?
• What does it feel like—soft or crunchy?
• Was it cooked or raw?
Turn it into a game. Each bite is a clue!
Step 3: Try Different Cooking Styles
Even simple meals can include a mix of methods:
• Raw fruit or veggie
• Boiled noodles or rice
• Grilled chicken
• Steamed carrots
• Stir-fried zucchini
Why It Works
Following the Goshiki, Gomi, Gohō approach can help:
• Encourage kids to try new foods
• Improve nutrient variety without complicated planning
• Make mealtime more mindful and less stressful
• Build a joyful relationship with food early in life
It’s not about perfection—it’s about play and balance.
Try It Out:
Pick one meal a week—maybe “Rainbow Plate Friday” or “Taste Detective Tuesday”—to try this approach.
Even if you only hit a few of the “5s,” your kids will begin to notice and enjoy the colors, textures, and flavors that make meals more magical.