Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2025-12-22T17:47:27.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: 10 ways the food you eat affects your brain
items: What is orthorexia?
items: What is a pescatarian diet?
items: Does stress affect weight?
items: Does gut health affect weight?
items: Gout and diet: Foods and drinks to avoid
items: What are probiotics and what do they do?
items: Is bacon bad for you?
items: Am I getting enough vitamin D?
items: Freshers' flu: how to stay healthy at university

10 ways the food you eat affects your brain
type: item
date: 2025-04-07T12:21:26.000Z
creator: Emer Delaney – Dietitian
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: Emer Delaney
subject: fermented foods
subject: food and energy
subject: food and mood
subject: food and the brain
subject: goodhealth
subject: gut health
description: Does food influence how you think and feel? We asked a dietitian to explain how different food and drink may influence the brain
encoded: Ever wondered how the food you eat affects your thinking? There is no miracle 'brain food' that will make you the next mastermind or completely protect against diseases and age-related disorders, such as Alzheimer's or dementia. However, what you eat – and don't eat – still makes a difference. Below, dietitian Emer Delaney shares insights into which foods we should focus on. Discover our full range of health benefit guides and our mood-boosting recipes, including blueberry baked oats, avocado & black bean eggs and spiced salmon traybake. What is the brain? The most complex part of the human body, the brain is involved in learning and memory, emotion, touch and movement. It controls everything from our breathing, temperature and hunger to our behaviour. Following a healthy diet and lifestyle provides the nutrients and conditions the brain needs to work to the best of its ability. What is a brain-friendly diet? Eating a wide variety of fruit and vegetables provides vitamins, minerals and protective compounds, known as antioxidants, that help to nourish the brain and protect it from a form of damage known as oxidative stress. Research cites the Mediterranean diet for its benefits to brain health. This is a diet high in fruit, vegetables, wholegrains, nuts, seeds and healthy oils and fats, and is believed to help slow the rate of cognitive decline, lower the risk of cognitive impairment and potentially reduce the risk of dementia. How does the food I eat affect my brain? 1. Provides fuel Although the brain accounts for just two per cent of our body weight, it consumes a massive 20 per cent of the energy we get from our diets, making what we eat really important for keeping the brain happy. The preferred source of energy for the brain comes from carbohydrates from wholegrains, starchy vegetables, fruit, rice, potatoes and lactose (the sugar found in milk). These healthy carbs are broken down by the body into glucose, then used by the brain as energy. Without an adequate …

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What is orthorexia?
type: item
date: 2025-02-04T15:10:01.000Z
creator: Emer Delaney – Dietitian
subject: Guide
subject: Health
subject: Health conditions
subject: How to
subject: Emer Delaney
subject: goodhealth
description: When can good intentions to eat 'clean’ become an unhealthy obsession? We take a look at the signs, symptoms and dangers of orthorexia and when and how to get help
encoded: There is lots of talk about 'clean eating' in the media, and while it appears to promote healthier choices, it could be doing more harm than good. In fact, some believe that labelling foods as 'clean’ or 'dirty' encourages restrictive eating behaviours and imposes unhelpful values and judgements on food. Emer Delaney, a registered dietitian, explains what orthorexia is, how it might start, why it can be problematic, and when to seek help. Get tips on how to manage stress eating and find out how many calories your body needs to function. What is meant by 'orthorexia'? A healthy, balanced diet is important for physical, mental and emotional health but when eating healthily turns into an obsession it can cause distress and impair your quality of life as well as your health and wellbeing. Orthorexia nervosa (orthorexia) is a condition that was first described by the Californian doctor Steven Bratman in 1997. Although it has yet to receive a formal medical definition, it is often described as a ‘fixation on righteous eating’. The term is increasingly being used to describe strict and inflexible eating behaviours and appears to be on the increase, potentially due to the rise of social media and the popularity and obsession with ‘clean’ or ‘pure’ eating. How does orthorexia start? The condition starts with a well-meaning intention to eat healthy foods, but over time these good intentions become all-encompassing, until it occupies the majority of an individual’s day. Those with orthorexia may regularly miss out or not participate in social occasions because of a dislike or fear for the food that may be available. There may be both genetic and environmental factors that influence the development of orthorexia as well as a number of underlying motivations that lead to its advancement, these may include: A strong need for control A desire for perfection both in terms of body weight and appearance A means by which to create and improve one’s self-esteem A way to shape an identi…

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What is a pescatarian diet?
type: item
date: 2025-01-24T11:40:08.000Z
creator: Emer Delaney – Dietitian
subject: Health
subject: Special diets
subject: Diet
subject: Emer Delaney
subject: fish diet
subject: fish oils
subject: Fish recipes
subject: goodhealth
subject: Healthy
subject: Mediterranean diet
subject: Pescatarian
subject: Pescitarian
description: What is a pescatarian diet and does it provide all the nutrients you need? A dietitian explains, and suggests recipes for you to try.
encoded: What is a pescatarian diet? A pescatarian diet typically includes vegetables, grains and pulses, alongside fish and other seafood, but excludes meat and sometimes dairy. Read on to discover the health benefits of a pescatarian diet, the nutrients you may be wanting, and how to ensure your diet is healthy and balanced. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet What are the benefits of the pescatarian diet? The pescatarian diet is a nutritious choice due to the known benefits of the vegetarian diet with the addition of high-protein fish and the omega-3 fatty acids found in fatty varieties of fish such as salmon. Eating this way may reduce the risk of conditions like type-2 diabetes, high blood pressure and obesity. Interestingly, one study found those who followed a pescetarian diet had a lower risk of colorectal cancer, when compared with meat-eaters. Another showed omega-3 fatty acids to be associated with lower risk of fatal heart attacks A balanced pescatarian diet may also be similar to the Mediterranean diet, as it’s likely to include many similar ingredients. Rich in monounsaturated fat, found in olives and avocados, and lower in the saturated fat that's in butter, cheese and fatty meats like lamb – the Mediterranean diet has increasing evidence to support its health benefits. Studies show the pescatarian diet has a positive impact on chronic disease and lowers mortality rates, in comparison to diets that include meat. The study showed that those following a pescatarian diet had lower cholesterol levels and blood pressure, and a reduced risk of diabetes and high blood pressure compared to non-vegetarians. Which nutrients may be lacking in a pescatarian diet? Like all diets, a pescatarian diet needs to be balanced and varied in order to be healthy. The lack of red meat may mean iron is low. It’s important to include plant-based sources of iron, such as spinach …

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Does stress affect weight?
type: item
date: 2025-01-16T14:12:12.000Z
creator: Emer Delaney – Dietitian
subject: Health
subject: Wellness
subject: Emer Delaney
subject: goodhealth
subject: Sarah Lienard
subject: stress and diet
subject: stress and weight
description: A dietitian explains the link between stress and weight gain or loss, including the impact on our hormones and appetite, plus top tips to manage stress levels
encoded: Everyone responds to stressful situations in different ways – some people lose their appetite completely, while others crave particular foods or just feel much hungrier than usual. These seemingly simple reactions are caused by a complex set of processes and interactions within the body. We asked dietitian Emer Delaney to explain how stress impacts our hormones, appetite, blood sugar levels and fat accumulation, as well as giving us tips for staying healthy during stressful times. What is stress? Stress is a natural response to the challenges and perceived threats we face in our day to day lives. We all experience stress to some degree. There are many factors that may trigger stress, these include external pressures such as work or family responsibilities, and internal influences including what we eat and how our digestive, immune and nervous systems are working. If you're feeling overwhelmed, depressed or struggling to cope, help is available – visit the NHS website or speak to your GP. Discover our full range of health benefit guides and top mood-boosting recipes. How does stress affect our hormones? Stress, whether short or long term, may impact your hormones in a variety of ways. During periods of stress, the body triggers the hypothalamus (a small area at the base of the brain) which sends signals to the adrenal glands (which sit on the top of the kidneys) and to the pituitary glands (located in the brain behind the nose). This process releases specific stress hormones including adrenaline, corticotropin-releasing hormone (CRH) and cortisol. What do stress hormones do? Adrenaline is designed to prepare the body for the ‘fight or flight’ response – it does this by increasing blood pressure, heart rate and blood glucose levels. It also moves blood from non-essential organs such as the kidneys and skin, to the muscles and brain. CRH reduces appetite and if this continues long-term the body releases cortisol. Cortisol affects a variety of processes in the body incl…

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Does gut health affect weight?
type: item
date: 2025-01-16T12:20:51.000Z
creator: Emer Delaney – Dietitian
subject: Guide
subject: Health
subject: Weight loss
subject: How to
subject: digestive health
subject: Emer Delaney
subject: goodhealth
subject: gut bacteria
subject: gut health
subject: Weight
description: Does gut bacteria influence your weight? Our expert dietitian explains how having a healthy gut microbiome can reduce the risk of becoming overweight
encoded: As we gain more knowledge around the complicated ecosystem of the gut, studies are supporting a link between gut health and weight. We asked dietitian Emer Delaney to explain the science, plus give us her top tips to improve gut health along with her opinion on home microbiome testing kits. Discover more digestive health recipes and tips on everything from probiotics and the health benefits of fermenting to how a low-FODMAP diet may help ease IBS symptoms. What is the gut microbiome and why is it important? The gut microbiota is a complex system made up of the community of bacteria, viruses and other microbes that have colonised the gastrointestinal tract. The terms ‘microbiota’ and ‘microbiome’ are often used to mean the same thing – however, the microbiome refers to the microbes plus their combined genetic material. Given the global obesity pandemic, scientists are starting to look at the possible relationship between our gut microbiota and our weight. Although our knowledge has advanced at pace, we are still only just beginning to understand the role the gut microbes play in our health, including the influence they have on our waist lines. How does gut health affect my weight? The link between the microbiome and weight is a developing field. Recent studies found significant differences in the gut bacteria of lean and obese individuals and their twins. Those who were obese had different gut bacteria than their non-obese twin, and obesity was associated with lower microbial diversity. However, the reason for this is still not fully understood. There have also been animal studies that found transplanting the gut bacteria of obese mice into lean ones caused the lean mice to gain fat rapidly. How might gut health help with weight? Scientists are currently determining whether our gut microbes influence our appetite and, if so, whether by controlling our gut microbes we might find an effective tool to aid weight management. One research team concluded that gut bacteria …

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Gout and diet: Foods and drinks to avoid
type: item
date: 2024-10-30T10:07:54.000Z
creator: Emer Delaney – Dietitian
subject: Health
subject: Health conditions
subject: Alcohol
subject: arthritis
subject: Diet
subject: Emer Delaney
subject: foods
subject: goodhealth
subject: Gout
subject: lifestyle
subject: prevent gout
subject: reduce gout
subject: symptoms
description: What causes gout, what are purines and are there any natural food remedies? A dietician explains which foods to eat and what to avoid.
encoded: What is gout? Gout is a form of arthritis that occurs when high levels of uric acid cause crystals to form in the joints – this includes the toes, ankles, wrists, elbows and fingers. Uric acid is usually broken down, and removed from the body by the kidneys, however, if the body produces too much, or the kidneys are unable to excrete it, uric acid builds up in the joints. The condition is more common in men than women, because the hormone, oestrogen promotes the removal of uric acid through the kidneys. What are the symptoms of gout? Gout is a very painful condition and a typical attack can develop over a 2 to 3 hour period and resolves within two weeks. The NHS advises that you always see a doctor if you experience the symptoms of gout, which include sudden, severe pain in any joint or red, hot, swollen skin over any joint. Leaving gout untreated may cause lasting damage to the joints. Which foods should you avoid when you have gout? Diet and lifestyle modifications are core aspects of the non-pharmacological management of gout. From a dietary perspective you should be aware that purines, that are compounds found in specific foods and drinks change to uric acid in the body. Most meat and seafood are high in these purine compounds and as a result can increase uric acid levels in the body. You should, therefore, limit these foods when experiencing symptoms either by avoiding them or reducing your portion size. Foods high in purines include: Some varieties of fish such as anchovies, sardines, mackerel and herring as well as tuna, Offal foods such as liver, kidney and sweetbreads as well as dishes made from them like liver pate, Game meats including venison and rabbit as well as birds like partridge and pheasant, Rich poultry meats such as goose, Red meats including beef and lamb, Mussels, whitebait, shrimps, crab, roe and scallops, Meat-based gravies, stock cubes and meat and yeast extracts (including Oxo, Bovril and Marmite). Care also needs to be taken with certain …

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What are probiotics and what do they do?
type: item
date: 2024-09-11T10:39:14.000Z
creator: Emer Delaney – Dietitian
subject: Health
subject: Wellness
subject: digestive health
subject: Emer Delaney
subject: goodhealth
subject: gut health
subject: probiotics
subject: supplements
description: Discover the difference between probiotics, prebiotics and synbiotics, the best foods and drinks to include for gut health and how to choose a probiotic supplement
encoded: Food is digested and absorbed in the intestinal tract. This is populated by trillions of microbes that are required for keeping the body healthy. These bacteria, yeasts and viruses can be affected by a number of aspects including use of antibiotics, age, a diet low in fibre and infective diarrhoea. When the gut is affected, probiotics may help reset the balance. Discover more digestive health recipes and tips on everything from the health benefits of fermenting to how a low-FODMAP diet can help ease IBS symptoms. Also check out our health and nutrition page for more recipe inspiration, health benefits guides and advice on special diets. What are probiotics and how do they work? A probiotic is a live microorganism that confers a health benefit when administered in adequate amounts. Many of these live micro-organisms occur naturally in cultured or fermented foods such as yogurt, kimchi, sauerkraut, miso and kefir. They are known as ‘good’ or ‘friendly’ bacteria as they compete for space and food with less beneficial – and even harmful – microbes and prevent them from settling in the gut. Check out the top 10 probiotic foods to support your gut health. What are prebiotics and how do they work? Prebiotics are non-digestible carbs. Just as their name suggests, we can’t digest them, but they’re broken down by microbes in the gut and act as fuel to nourish the microbes that live in our colon. These carbs occur naturally in the diet and are found in many foods including garlic, bananas, oats, onions and leeks. What are synbiotics and how do they work? A synbiotic is the term given to a combination of probiotics and prebiotics. This means that along with the friendly microbes, there is also a food source. Taking a synbiotic improves the chance that the microbes will survive and thrive in the gastrointestinal tract. Synbiotics are available in supplement form – on the label you might see bacterial varieties such as Lactobaccilli, Bifidobacteria spp combined with a prebiotic, …

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Is bacon bad for you?
type: item
date: 2024-09-10T13:31:44.000Z
creator: Emer Delaney – Dietitian
subject: Health
subject: Nutrition
subject: Bacon
subject: Emer Delaney
subject: goodhealth
subject: how to cook bacon
subject: is meat good for you
subject: processed meat
subject: Red meat
description: Is it safe to eat bacon, and does processed meat increase your risk of cancer? A dietitian looks into the research.
encoded: Over the last few years, news headlines have drawn attention to the potential health implications of eating red and processed meats. But should we really be worried about tucking into the occasional bacon sarnie? We asked dietitian Emer Delaney to explain the research behind the headlines and separate fact from fiction. What is bacon? Bacon is pork that's been cured in one of two ways: dry or wet. It can be bought in rashers or larger cuts. Discover how much red meat you should eat, 10 ways to eat less meat, and if processed food is bad for you. What does the research say about processed meat and cancer? As far back as 2015, the International Agency for Research on Cancer, an independent agency of the World Health Organisation (WHO), reported that processed meat is carcinogenic to humans. This is based on an expert review article, which is summarised in the scientific journal Lancet Oncology. WHO defines processed meats as products that have undergone salting, curing, fermentation or smoking to enhance flavour or improve preservation. This includes products like bacon, salami, hot dogs, ham and corned beef. WHO found that eating 50g of processed meats a day would increase the risk of developing bowel cancer by 18% over a lifetime – a statistic that increases with the amount of processed meat eaten. In fact, recent research found that people eating around 76g of red and processed meats a day had an increased risk of developing bowel cancer compared to those who ate only about 21g a day. A more recent study of almost 29,000 participants over seven years found a higher intake of red and processed meats is associated with a higher risk of colorectal cancer, but that there's little evidence that meat intake is associated with the risk for other cancers. As a consequence, the current NHS recommendations suggest limiting your intake of red and processed meats to 70g (cooked weight) per day. What are nitrates and what do they do? Nitrates are compounds that are found natura…

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Am I getting enough vitamin D?
type: item
date: 2024-09-04T13:51:29.000Z
creator: Emer Delaney – Dietitian
subject: Health
subject: Supplements
subject: Emer Delaney
subject: goodhealth
subject: vitamin D
subject: vitamin d foods
subject: vitamin d supplements
subject: vitamin deficiency
subject: Vitamins
description: Are your ‘sunshine vitamin’ levels low? Discover why you need vitamin D, how to get more and what to do if you're concerned about your levels.
encoded: Why do we need vitamin D? Vitamin D is made in our skin via direct exposure to sunlight. Our liver and kidneys then convert it to a form we can use. Vitamin D is extremely important for strong bones and teeth, as it helps us absorb the calcium we eat, and it also controls the amount of calcium in our blood. The benefits of vitamin D: Supports healthy bones and teeth Helps protect muscle strength Prevents rickets Protects against osteomalacia and falls Vitamin D is very likely to play other important roles in the body, but there isn’t enough quality evidence at the moment to draw firm conclusions. Discover our vitamins and minerals information hub to learn more about key nutrients, from the top 10 healthiest sources of vitamin C, to vital minerals you need in your diet. How much vitamin D do we need? It is difficult to give a one-size-fits-all recommendation for sunlight exposure during the summer months. This is because many other factors affect the amount of vitamin D that's made in the skin, including your skin colour and age, the strength of the sun, the time of day and where you live. The British Skin Foundation suggests that "for lighter skin types, daily sunlight exposure for 10-15 minutes between April and September provides sufficient year-round vitamin D, while also minimising the risks of sunburn and skin cancer. For darker skin types, 25-40 minutes is recommended." The recommendations are that everyone over the age of one requires 10mcg of vitamin D daily in order to protect bone and muscle health. During the winter months, people should consider getting this from supplements if their diet is unlikely to provide it. See the NHS website for the current advice. A word of caution, though: too much sun exposure can be damaging, so only spend a limited amount of time in the sun without sunscreen, either early in the morning or late in the afternoon. The rest of the time, be sure to cover up to avoid any chance of skin damage. What affects our vitamin D levels?…

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Freshers' flu: how to stay healthy at university
type: item
date: 2024-08-20T13:43:34.000Z
creator: Emer Delaney – Dietitian
subject: Family
subject: Health
subject: Health conditions
subject: Cold
subject: Emer Delaney
subject: flu
subject: freshers flu symptoms
subject: freshers' flu
subject: goodhealth
subject: healthy student
subject: how long does freshers flu last
subject: Student recipes
subject: what is freshers flu
description: What is freshers' flu and how can you avoid it? Dietitian Emer Delaney explains why university students get sick in the autumn, and what they can do to help themselves stay healthy.
encoded: The start of university is an exciting and full-on time – meeting new people, finding your way in the world and encountering germs that your immune system hasn’t met before! All this combined with a poor diet, less sleep, more stress and colder weather, can lead to the dreaded ‘freshers’ flu’ or even a Covid-19 infection. What is freshers' flu? Freshers’ flu is a term used to refer to a cold-like virus, with symptoms including a sore throat, cough, high temperature and fever. It’s likely to affect university students in the autumn term, but the close proximity to new germs may also result in teachers and lecturers falling ill. Although the Covid-19 pandemic has increased levels of anxiety it has also taught us a lot about viral transmission and infection. The good news is we can now put this new knowledge into action and as a result take better steps to protect our communal health. What steps can I take to minimise my risk of freshers' flu? First and foremost, practice good hygiene – this starts with hand washing. It may sound obvious but studies support that washing your hands regularly during the day is the single most effective means of minimising the spread of germs and as a result reduce your risk of infection. It may also be useful to keep a bottle of anti-bacterial gel on hand for when you don’t have access to hand-washing facilities. Aim to keep your living accommodation clean and wipe down surfaces in kitchens, bathrooms and desk spaces with anti-bacterial cleaning products. Avoid sharing hand and face towels, cups and glasses – these items can make it easy to spread germs. Before you take up your place at university go online and familiarise yourself with your college’s Covid-19 policy. It’s also a good idea to check out the healthcare services available so you have access to resources as soon as you start the new term. How can I stay fit and healthy at university or college? 1. Eat well Eating well at university can be a challenge. Being responsible for s…

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