Eating a variety of colourful foods isn’t just good nutrition — it’s a way to nourish both body and mind through the wisdom of Chinese medicine. Each colour carries its own energetic signature, connected to one of the Five Elements — Fire, Earth, Metal, Water, and Wood — and supports different aspects of your body, mind, and spirit.

When you bring these colours to your plate, you’re not only feeding your body, but also supporting the natural harmony of your organ systems and emotions. It’s such a simple, beautiful way to create balance every day.

When you look at your meal, what do you see?

Red – The Fire Element

In Chinese medicine, red is the colour of the Fire element, which corresponds to the Heart and Small Intestine. The Heart governs the Blood and its circulation, as well as the joy and vitality that flow through your life.

Red foods help nourish and build the Blood, supporting both physical energy and emotional warmth. Think of beetroot, radicchio, red grapes, pomegranates, red lentils, and adzuki beans — each rich in nutrients that strengthen the Heart and enhance circulation.

When Fire is balanced, you feel vibrant yet calm, warm yet steady — able to connect with others from an open heart. Enjoy a roasted beetroot and radicchio salad, a bowl of sweet adzuki and red date soup, or a handful of red grapes or pomegranate seeds to nourish your inner flame.

Yellow and Orange – The Earth Element

Yellow and orange foods such as pumpkin, sweet potato, corn, carrots, and millet nourish the spleen, pancreas and stomach. These grounding foods support digestion and help us feel centred and stable.

The Earth element is about nourishment, trust, and the ability to give and receive care. When balanced, you feel content, well-fed, and connected — both to yourself and to others.

A bowl of golden pumpkin soup or a warm millet porridge makes the perfect comfort food for the Earth element — soothing, sweet, and deeply restorative.

White – The Metal Element

White is the colour of the Metal element, which relates to the Lungs and Large Intestine — the organs that help you take in what you need and release what you no longer require, physically and emotionally.

White foods such as pear, cauliflower, daikon radish, onion, almonds, and spring onions nourish and protect the Lungs, strengthen immunity, and support healthy elimination. Spring onions are especially valued in Chinese medicine for their ability to gently disperse a cold and support the body’s defensive Qi.

As autumn arrives and the air becomes cooler and drier, it’s time to moisten the Lungs and support the Metal element. Try baking cauliflower until golden and tender, or prepare my Pear and Job’s Tears porridge— a soothing recipe that nourishes Yin and helps ease dryness.

When Metal is balanced, you will feel clear, inspired, and at ease — able to breathe deeply and appreciate the simple beauty of life.

Dark Colours – The Water Element

Dark-coloured foods such as black beans, kidney beans, seaweed, shiitake mushrooms, blueberries, and black sesame seeds nourish the Kidneys and Bladder.

These foods support our deepest reserves of energy and vitality. The Water element relates to wisdom, willpower, and your capacity to flow with life’s changes.

A comforting bowl of black bean soup or a sprinkle of black sesame on your morning porridge can replenish your inner reserves, as can Black sesame and walnut bliss balls.  When Water is balanced, you will feel calm, resilient, and connected to your inner stillness.

Green – The Wood Element

Green, leafy vegetables — spinach, kale, broccoli, snow peas, herbs, and sprouts — nourish the Liver and Gall Bladder. These foods help the Qi flow smoothly and support the body’s natural detoxification processes.

The Wood element encourages growth, flexibility, and vision. When balanced, we feel creative, motivated, and ready to move forward.

For breakfast, try lightly steamed greens with a squeeze of lemon, or add baby spinach to scrambled eggs. At other meals, enjoy a simple stir-fry with fresh herbs to keep your Qi flowing freely.

Bringing It All Together

Each meal is an opportunity to bring yourself back into balance. When your plate reflects the colours of the rainbow, you’re not just creating something beautiful — you’re nourishing every aspect of yourself through the wisdom of the Five Elements.

So next time you prepare a meal, pause for a moment and ask yourself:
Do I need more Fire to spark joy?
More Earth to ground me?
More Metal to help me let go?
More Water to replenish my reserves?
Or more Wood to inspire growth and movement?

Let colour be your guide — and enjoy the vibrancy that comes with harmony.

If you’d like to explore the Five Elements more deeply, my seasonal self-care eBooks and workshops expand on these ideas, offering guidance on how to align your diet, lifestyle, and self-care practices with the energy of each season.

Your feedback and questions are always welcome so please leave a comment below.

For further information on Chinese Medicine contact Tania Grasseschi (Acupuncture, Chinese Herbs, Qigong and Wholefood counselling). Tania is an AHPRA registered practitioner of Chinese Medicine located in Katoomba, NSW and lectured at the Endeavour College of Natural Health Sydney campus for 6 years.

The information provided on this site is for educational purposes only, and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment. Remember that you are responsible for your own health and safety at all times.