Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2026-03-25T11:08:49.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: New science shows tweaking your diet now can save your brain later
items: Finally! Science proves it's harder to resist snacks than it should be
items: “How a study of 79,551 people proved I was right about exercise and my mental health”
items: ‘Heavier ever after’: why we eat more in new relationships
items: Healthy eating myths that are costing you money
items: What to do now to help prevent SAD this winter
items: Not just for gym bros: why women need to eat more protein too (and how to get it)
items: From boomers to Gen Z, which generation is the healthiest?
items: 8 ways poor sleep wrecks your healthy eating intentions
items: Is plant fibre the secret to getting rid of belly fat? These are the everyday ingredients that are key

New science shows tweaking your diet now can save your brain later
type: item
date: 2026-03-25T11:08:49.000Z
creator: Vicky Chandler
subject: Guide
subject: Health
subject: Health conditions
subject: Nutrition
subject: How to
subject: ageing well
subject: boost brain power
subject: brain foods
subject: brain health
subject: goodhealth
description: It’s never too late to make these achievable changes – now proven to reduce cognitive ageing
encoded: For a long time, I assumed dementia was merely a matter of genetic fate. Something that either was or wasn't coming for you, written into your DNA long before you'd ever thought to worry about it. But a wave of new research is starting to challenge that idea, and place far more control back in our hands than we might expect. Published in March 2026, several major studies suggest that what we eat, particularly in midlife, may play a meaningful role in how our brains age. Not just in terms of memory or focus, but in measurable changes to risk and even brain structure itself. Crucially, the message isn’t that you needed to start decades ago. The evidence increasingly points to something far more encouraging: that it’s never too late to make changes that matter. The most striking findings come from a large study which followed around 159,000 adults. Researchers found that those who adhered most closely to healthy dietary patterns had a significantly lower risk of cognitive decline. One approach stood out, the DASH diet, originally designed to lower blood pressure. Those who followed it most closely had around a 41% lower risk of cognitive decline compared to those with the poorest diets. It’s one of the clearest signals yet that a widely recommended, relatively accessible way of eating could support long-term brain health. From a clinical standpoint, the findings are both reassuring and unsurprising. “From a GP’s perspective, these findings are encouraging because they reinforce something we’ve long suspected, that dementia risk isn’t fixed, and lifestyle factors can play a meaningful role alongside genetics,” says Dr Semiya Aziz, NHS GP and founder of Say GP. “While the evidence for diets like DASH and MIND is observational rather than causal, we know these patterns support cardiovascular health, and heart health and brain health are closely linked.” Firstly, what are the MIND and DASH diets? You've almost certainly heard of the Mediterranean diet. MIND and DASH are it…

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Finally! Science proves it's harder to resist snacks than it should be
type: item
date: 2026-03-03T13:21:26.000Z
creator: Vicky Chandler
subject: Guide
subject: Health
subject: Weight loss
subject: How to
subject: Dieting
subject: goodhealth
subject: overeating
subject: Snacking
subject: weight loss
description: A new study shows why it’s not all about willpower, and how to reduce the food noise
encoded: Up until about a year ago, I assumed ‘food noise’ was something everyone experienced. It wasn’t until I explained it to friends and was met with puzzled looks that I realised that, in fact, not everyone lives with the constant mental chatter around eating. For me, it’s been there for years. I can eat a satisfying, nutritionally balanced meal and still find myself standing in front of the fridge 40 minutes later wondering what I could snack on next. If a plate of biscuits lands on the table in a meeting or a bowl of crisps appears at a party, part of my brain shifts focus. Not because I’m desperate to eat, but because the internal negotiations begin. If you’ve ever tried losing weight, you’ll likely know this voice intimately. And the most frustrating part is that it feels so disproportionate. Why does something as small as a biscuit occupy so much mental space? For years, this experience has been framed as a willpower problem, but emerging neuroscience suggests something different, and more complicated, is happening. A new study reported by Neuroscience News found that the brain continues to respond to tempting food cues even after you’re full. In other words, satiety doesn’t necessarily switch off the reward system. You can be biologically satisfied and still neurologically primed to want more. What the research says The study explored how the brain reacts to certain food cues in both hungry and ‘full’ states. What surprised scientists was that certain reward-related regions remained active even after participants had eaten enough. And this makes evolutionary sense. After all, for most of human history, high-calorie food wasn’t constantly available, so if you come across something energy-dense (nuts, honey, ripe fruit, meat), it made survival sense to eat more of it, even if you weren’t starving in that exact moment. Today, that same mechanism is activated by biscuits, crisps and banana bread, except scarcity never arrives because this food is so readily available.…

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“How a study of 79,551 people proved I was right about exercise and my mental health”
type: item
date: 2026-02-17T12:53:10.000Z
creator: Vicky Chandler
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: goodhealth
encoded: For years, I exercised for all the wrong reasons. Exercise felt like a pursuit for a better looking body, putting myself through unsustainable – and, frankly, awful – workouts in the name of changing physically. I’d find myself signing up to bootcamp-style workouts that would have me dry heaving halfway through, powering on through embarrassment for a few sessions before giving up. I never actually quite stuck to anything long term and felt horribly guilty for it, with movement becoming something to tick off my to-do list rather than anything I actually enjoyed. And if I was having a particularly bad body image day, or stress was piling up, I’d completely avoid moving my body altogether. Most of the time, I hated exercising. And, unsurprisingly, I couldn’t stick to it. There are umpteen other reasons why people find it hard to commit to a fitness regime. In a 2024 report, the Mental Health Foundation found that 1 in 10 people said that not liking the way their body looks prevented them from exercising more, while 1 in 6 said that stress in their daily life was preventing them from moving more. However, somewhere along the way between then and now, something shifted. I stumbled into weightlifting, because I was curious about feeling stronger. The change wasn’t instant, but it was noticeable. Instead of chasing exhaustion, I started paying attention to how great I felt afterwards. Consistency stopped meaning forcing myself through workouts I hated and started looking like small, repeatable acts of movement I could actually sustain. For the first time, exercise felt less like punishment and more like support. New research insights And now a major new study confirms what many of us had suspected all along. A 2026 umbrella review published in the British Journal of Sports Medicine, analysing data from 79,551 people across multiple studies found that structured exercise interventions were associated with meaningful reductions in symptoms of depression and anxiety. The fin…

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‘Heavier ever after’: why we eat more in new relationships
type: item
date: 2025-11-07T13:56:53.000Z
creator: Vicky Chandler
subject: Guide
subject: How to
description: Have you experienced relationship weight gain? We delve into the science behind why...
encoded: I’ve been guilty of it. When my now-husband and I moved in together during lockdown, we discovered a shared love of brownie sundaes from our local ice-cream shop. It became our nightly ritual: dinner, Netflix, dessert, repeat. We ordered so many through Deliveroo that, eventually, we had to delete the app. And it turns out, that pattern isn’t unusual. Many of us find that when we fall in love, our eating habits change. Meals become more social, wine glasses stay topped up, and the desire to keep up our usual healthy routines can quietly fade into the background. The effect is so common it even has a few nicknames: ‘relationship weight gain’, ‘happy weight’ and even ‘love chub.’ But is it really just about willpower, or is there something deeper in the way we bond and behave? The chemistry of comfort “New relationships pull people into a softer way of living,” says registered mental health therapist and wellness specialist Shelly Dar. “You want to spend time together. You want to share meals, try new places, curl up on the sofa. Routines shift because love changes how you prioritise your day. It’s not letting yourself go, it’s the natural pull of closeness.” That pull isn’t just emotional. Registered nutritionist Jemma Joel explains that it’s chemical, too. “The early romantic stage raises dopamine. That same pathway reacts to food, warmth, touch and pleasure. When you mix all of that with someone you are falling for, the brain pairs them together. A takeaway, a glass of wine, dessert after dinner, it all becomes part of the bonding process. You are not acting out of weakness. You are following a reward system designed to strengthen attachment.” Georgina Sturmer, a BACP-accredited counsellor adds that the surge of hormones in the early “honeymoon” stage can override normal routines. “When we fall in love, it triggers a release of hormones that promote bonding, in the same way as when a mother has a child. These new and different feelings can mean that our usual habit…

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Healthy eating myths that are costing you money
type: item
date: 2025-10-16T10:25:24.000Z
creator: Vicky Chandler
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Discover the wellness trends that are actually worth your money (and the ones that really aren’t)
encoded: I’d be lying if I said I hadn’t been influenced by a social media ad to buy a £45 green powder that promised to have me jumping out of bed like the Duracell bunny every morning. And I’d also be lying if I didn’t admit to dropping a few hundred pounds on a red-light LED mask claiming to boost collagen and transform my skin. If the algorithm has ever convinced you that the secret to feeling great lies in a supplement, cold plunge or 'biohacking' yourself in midlife, you’re not alone. Social media has turned wellness into a 24/7 pursuit, part self-care, part status symbol where ‘optimising’ yourself is both a hobby and a competition. Mental health therapist Shelly Dar says our need to 'optimise' often stems from something deeper than wanting to feel good. “We’re living with unprecedented access to health information, which can paradoxically leave us feeling anxious about whether we’re doing enough. This drive to optimise often comes from a deeper need for self-worth,” she explains. “When wellness becomes conflated with mortal virtue, drinking green powders means you’re good, not participating can feel like failing at self-care.” For more straight-talking facts and science-backed tips, follow Good Health by Good Food on Tiktok and Instagram. We work with nutritionists and experts, including NHS doctors, to cut through the noise on social media and provide you health advice you can trust. Next, discover 8 diets nutritionists say you should never follow, we asked 7 experts what they think of weight loss jabs and when did carbs become the enemy? What are common health myths? The more we scroll, the more mixed messages we see. “Social media creates a constant highlight reel of other people’s wellness routines,” says Dar. “We see influencers glowing after their ice plunge or cacao ritual and our brain tells us ‘they have something I lack.’ The wellness industry has capitalised on this brilliantly by making these trends feel both accessible and necessary.” Dar adds that myths…

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What to do now to help prevent SAD this winter
type: item
date: 2025-09-05T12:29:42.000Z
creator: Vicky Chandler
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: goodhealth
description: A fifth of us suffer seasonal low mood, and early autumn is the best time to put in place counter measures. Here’s how…
encoded: As the nights draw in and summer begins to feel like a distant memory, it’s common for many of us to feel our mood slightly dip. But for some, this seasonal slump is more than just ‘winter blues’ from saying goodbye to sun-dappled days and long, light evenings. Seasonal Affective Disorder (SAD) is a type of depression that follows a predictable yearly pattern, appearing as daylight hours shorten in autumn and winter. Around 1 in 20 people in the UK experience SAD, according to the NHS, with symptoms including persistent low mood, fatigue, oversleeping, cravings for carbohydrates, and a loss of interest in things you normally enjoy. While it can peak in December and January, doctors say the smartest approach is to act now – in early autumn – to help build resilience before symptoms actually appear. “Prevention is always better than cure,” says psychiatrist Ioana Rotaru. “Being prepared as early as possible helps offset some SAD symptoms. Plus, the nature of depression means that we often lose motivation to make changes, and our mind can lead us into a spiral of ‘what’s the point’. Taking preventative action before the symptoms set in can reduce the intensity.” So, what can you do now to support your mood through the darker months? We asked three experts – a psychiatrist, a GP and a nutritionist – to share their best advice. What causes SAD? Scientist don’t yet know the exact cause, but current research highlights a strong link to a lack of sunlight. After all, light is our body’s strongest circadian cue, influencing sleep-wake cycles and hormone production. Less light exposure means more melatonin (the sleep hormone) and less serotonin (the ‘happy hormone’). “Sunlight exposure directly impacts serotonin levels,” adds Rotaru. “Studies show we tend to have higher serotonin on bright, sunny days, regardless of temperature.” There are also behavioural factors at play. “In colder, darker months, people tend to go out less, exercise less and socialise less. That withdrawal…

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Not just for gym bros: why women need to eat more protein too (and how to get it)
type: item
date: 2025-08-12T15:53:46.000Z
creator: Vicky Chandler
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
subject: high protein diet
subject: how much protein
subject: women's health
description: Protein might be having its heyday, but most women aren’t eating enough of it, especially at the times in life when they need it most.
encoded: When you think of protein, what comes to mind? Chicken breasts, protein powder, maybe a ripped ‘gym bro’ downing a smoothie the size of your head? These days, it’s everywhere. From crisps rebranded as ‘protein snacks’ to water with added protein (yes, really), we’re in the middle of a full-blown protein boom. In fact, it’s become so trendy that some experts have started to question whether we’re overdoing it, and whether all that added protein could actually be doing more harm than good. But here’s the thing: research has found that most women aren’t eating enough of it, especially at the times in life when we need it most. “Women’s protein needs shift throughout life – during adolescence, pregnancy and especially in the years around the menopause,” explains Beth Johnson, nutrition coach, fitness coach and owner of Lift Club Harrogate. “But we often don’t increase our intake to match, and that can have a knock-on effect on energy, strength and overall health.” Next, discover how much protein do I need?, what to eat if you’re trying to conceive and how to stock your kitchen to help ease menopause symptoms Why do we need protein? Protein is a vital macronutrient that your body needs a good amount of to function healthily. Alongside the other two key macronutrients, carbohydrates and fat, it’s made up of amino acids that keep our bodies ticking. Think of these as building blocks that you need a constant supply of to keep things running smoothly. “It’s a macronutrient with many benefits,” explains registered nutritionist Jemma Joel. “It’s slow digesting which helps in providing us with energy, and it keeps you fuller for longer. It also helps to build and maintain muscle, keeps bones healthy and can even help in weight management.” Basically, if your body was a house, protein would be the bricks, the scaffolding and the handyman keeping everything in place. Here’s how your body uses protein every single day: It builds and repairs muscles and tissue Supports healthy immu…

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From boomers to Gen Z, which generation is the healthiest?
type: item
date: 2025-08-08T09:54:12.000Z
creator: Vicky Chandler
subject: Family health
subject: Guide
subject: Health
subject: How to
subject: ageing
subject: ageing well
subject: goodhealth
description: When it comes to living the healthiest, which generation has cracked the code?
encoded: Gen Zers are sober-curious, screen-savvy and doing their breathwork before breakfast, while boomers are striding into their later life on a diet of oily fish and good red wine. And millennials? Well, I’m somewhere between oat milk, burnout and infrared saunas, but we’re trying… When it comes to living the healthiest, which generation has actually cracked the code? With the help of expert insight, data dives and a few sweeping (but loving) generational stereotypes, we’re here to find out who’s really living their best life. Baby boomers (born 1946-1964) How to identify: The original wellness rebels, who once smoked on planes and had a couple of wines at lunch hour, but now walk 10k steps a day and keep a close eye on their cholesterol. Many are retired or close to it, with more time and disposable income to invest in their health. Favourite dishes and food trends: The meat-and-two-veg generation, who are lovers of real butter and custard-laden puddings. They came of age with the rise of convenience food, but many have since returned to scratch cooking. Olive oil is big, and so is a trip to M&S. While they might roll their eyes at avocado toast, they do take their supplements with pride. Healthy habits: Baby boomers have seen public health advice evolve at a rapid rate. They may not be regulars at the local Crossfit gym, but they’re pretty active – walking, gardening, swimming, yoga, golf. However, fewer take part in strength-training or structured fitness; alcohol consumption remains fairly high (they’re known as ‘the booziest generation’) and although many have quit smoking, the habit has left a long tail of chronic illness. What the data says: This generation is living longer than any before them, but are not always healthier. In research from UCL, baby boomers were one and a half times more likely than previous generations to have cancer, lung disease, heart problems and high cholesterol as they entered their 50s and 60s. According to the NHS, 71 per cent of baby …

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8 ways poor sleep wrecks your healthy eating intentions
type: item
date: 2025-07-11T13:02:08.000Z
creator: Vicky Chandler
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: get better sleep
subject: goodhealth
subject: how to sleep better
subject: sleep tips
description: Struggling to keep up your motivation? Disturbed nights could be to blame…
encoded: We’ve all been there. One bad night’s sleep and suddenly all we can think about is a chocolate croissant on the way to the office as opposed to those overnight oats you lovingly meal-prepped yesterday. You tell yourself you’ll make a healthy dinner, but by 6pm you’re too knackered to cook and instead find yourself scrolling through your takeaway app. It's not just a lack of willpower or laziness; sleep – or more specifically, not getting enough of it – plays a powerful role in the way we eat. From how hungry we feel, to the foods we crave, our sleeping habits shape our daily eating decisions more than we might realise. According to The Sleep Foundation, sleep and appetite are actually quite closely connected, and a good night’s rest can help promote healthy appetite hormones, impact how your body reacts to insulin and affect your digestion and metabolism, too. So, if you’ve ever felt like your healthy eating plans unravel when you haven’t caught enough Zs, science says you’re probably right. Here’s how poor sleep quality sabotages your food choices – and why prioritising rest could be the best healthy eating hack you’ve ever tried. 1. Tired brains crave high-calorie foods Ever noticed that after a rough night, your first instinct is to reach for a pastry? That’s not usually a lack of self-control – it’s your brain crying out for a quick energy release. Research shows that sleep deprivation enhances activity in the brain’s reward centres in response to junk food, meaning you’re more likely to crave high-fat, high-sugar options. “Higher calorie foods, especially sugary, fatty and salty foods, can provide quick energy releases that our body craves when it’s tired,” explains registered nutritionist Jemma Joel. “However, that dopamine hit is often short-lived and can end up having a reverse effect, making us feel more tired and groggy.” 2. Your hunger hormones go haywire Two hormones – ghrelin and leptin – control hunger and fullness. Ghrelin tells your body when it’s hu…

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Is plant fibre the secret to getting rid of belly fat? These are the everyday ingredients that are key
type: item
date: 2025-07-08T15:40:23.000Z
creator: Vicky Chandler
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Find out why fibre is so important for our health, and whether plant fibre could be the best way to lose weight sustainably
encoded: Fibre may not have quite the same hype around it as protein, but it's just as important for your health. It does wonders for your digestion, heart, mood and even your waistline. While we’ve become obsessed with upping our protein, avoiding ultra-processed foods and cutting down our sugar content, fibre has been overlooked. But, here’s the thing: upping your fibre intake could be the easiest, cheapest and most effective way to improve your health. Read on to discover why you should be getting more roughage in your life and which foods can help increase your intake. Next, check out our filling high-fibre recipes and find out all you need to know about fibre, plus worrying facts about belly fat and how to get rid of it. Why is fibre important? Fibre is a type of carbohydrate found in plant foods that our bodies can’t digest. There are two types: Soluble fibre: found in foods like oats, apples and beans, it dissolves in water, helping lower cholesterol and blood sugar Insoluble fibre: found in whole grains, veg and nuts, this adds bulk to your stool and keeps your digestive system ticking over “Instead of being absorbed like sugar or starch, fibre moves through the digestive system intact, slowing down digestion and modifying how nutrients, especially glucose, are absorbed,” explains registered nutritionist Zara Hiridjee. “That alone has a huge impact on blood sugar and insulin response. When insulin is constantly elevated, like after repeated spikes from low-fibre meals high in refined carbs, it encourages overconsumption of calories and fat storage, particularly around the abdominal area.” That’s why a diet rich in fibre can be one of the most important drivers of fat loss, particularly visceral fat, the kind stored around your organs. And, there are a whole host of other benefits linked to a high-fibre diet, including: Helps keep regular bowel movements Helps support the natural detoxification process via the liver and gut Affects hormones that regulate hunger and fu…

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