Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2025-12-03T14:49:53.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: Top 20 healthiest foods
items: Here's what the experts from Good Food put in their healthy work lunchboxes
items: 10 cheap ways to get enough fibre
items: Is your loaf of bread as healthy as you think?
items: 10 best foods to eat if you’re always hungry
items: 10 of the healthiest Mediterranean recipes
items: You'll never buy lunch again with these 10 healthy meal prep recipes
items: 6 nutritionists share their favourite healthy budget ingredient
items: 10 of the healthiest spring foods
items: I’m a nutritionist, here are 8 foods I don’t eat

Top 20 healthiest foods
type: item
date: 2025-11-30T00:00:14.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Healthy food guides
subject: How to
subject: best diet
subject: goodhealth
subject: healthiest diet
subject: healthiest foods
subject: healthiest fruit
subject: healthiest vegetables
subject: Healthy eating
subject: how to eat healthy
subject: Nutritious
subject: what is a healthy diet
description: Nutritionist Kerry Torrens picks top foods from blackcurrants and garlic to walnuts and oily fish, plus smart recipes to try at home for everyday meals
encoded: What are healthy foods? Healthy foods provide the nutrients you need to stay well and energised. However, since there’s no single food that can provide all the nutrients you need, the best way to ensure you’re eating healthily is to eat a wide variety of different foods. This includes fruit, vegetables, wholegrains, beans and pulses, and protein foods including fish, dairy and lean meats. Discover our full range of health benefit guides and learn more about how to achieve a healthy, balanced diet. What are the top 20 healthiest foods? 1. Avocado Nutrient-dense and with just half a fruit counting as one portion of your five-a-day, avocado is a useful addition to the diet. It’s an excellent source of monounsaturated fat, vitamin E and a good source of folate – all of which benefit the heart. Avocado also supplies more soluble fibre than most other fruit and contains a number of useful minerals including iron, copper and potassium. Discover the health benefits of avocado. Use avocado to make our chipotle chicken in tortilla bowls, and turkey cobb salad. 2. Blackcurrants These tart little fruits are one of the richest for their health-promoting phytonutrient content. With 30 times more vitamin C and 40% more protective polyphenols than blueberries, they’re the undeclared stars of the fruit garden. Numerous studies suggest they benefit high blood pressure and other cardiovascular illnesses. Add blackcurrants to our blackcurrant no-churn ice cream and blackcurrant jam. 3. Brussels sprouts As well as supplying more essential nutrients per calorie than most other veggies, brussels sprouts are especially rich in the plant compound kaempferol. This antioxidant has been studied for its many health-promoting properties. Ideally microwave or steam, rather than boil sprouts to retain as much as twice the nutritional goodness. Discover the health benefits of brussels sprouts. Enjoy a healthy wakeup with our winter breakfast hash or a fun sharing snack with our sprout & kimchi Kore…

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Here's what the experts from Good Food put in their healthy work lunchboxes
type: item
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Healthy food guides
subject: How to
subject: Diet
subject: easy packed lunch ideas
subject: goodhealth
subject: health packed lunch
subject: Healthy
subject: Lunch
subject: Meal
subject: meal prep
subject: Packed lunch recipes
subject: Pasta
subject: Rice
subject: Salad
subject: Sandwich
subject: Sarah Lienard
subject: Soup
subject: Wrap
description: Try our delicious healthy packed lunch ideas. Choose from homemade protein pots, hearty soups, salad boxes or filling wraps and sandwiches.
encoded: The Good Health team are not just health-conscious, they’re foodies too, so they’re constantly on the lookout for new and delicious lunches to take to work. We’re pretty sure we’ve cracked it with these inspiring ideas, they’re full of nourishing ingredients so you can look forward to a midday meal that not only tastes great, but is good for you too. Read on for all the inspiration you need for the perfect packed lunch. For top storage solutions, see our reviews of the best meal prep containers and lunchboxes. Discover our full range of healthy lunch recipes or try a selection of our healthy dinner recipes, including our lighter lasagne and chicken katsu curry. Healthy lunch recipes Burrito bowl with chipotle black beans Check out this bowl of goodness! When we create a lunch bowl we first choose a base – grains work well, here we’ve used rice but quinoa or bulgur wheat are great options too. Then we think protein – you could opt for leftover chicken or, like us, beans. Finally add plenty of greens, such as spinach, kale or broccoli and fresh herbs, if you have them. Pack a light dressing for drizzling and, when you're ready to eat, pour over and enjoy. Bowl recipes like this can easily be packed up in a lunchbox and transported to work. Nutritional summary (per serving): 573 kcal, 21g fat, 4g sat fat, 72g carbs, 16g protein Give it a go with these ‘good-for-you’ bowl recipes: Quick chicken hummus bowl Salmon & purple sprouting broccoli grain bowl Roasted cauli-broc bowl with tahini hummus Easy salmon sushi rice bowl Spinach falafel & hummus bowl Sweet potato & cauliflower lentil bowl See all our healthy bowl recipes Healthy caesar pitta Guaranteed to hit the spot, this healthy caesar pitta is made using a lean source of protein, a wholemeal pitta for its extra fibre, and a lighter anchovy, garlic and yogurt dressing. Add plenty of crunchy lettuce, cucumber and tomato, and you have a lunch that’s full of flavour yet lower in fat than you might expect of a caesar sal…

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10 cheap ways to get enough fibre
type: item
date: 2025-07-29T11:18:33.000Z
creator: Isabella Keeling - Deputy health editor
subject: Budget
subject: Guide
subject: Health
subject: Healthy food guides
subject: How to
subject: goodhealth
description: Find out why fibre is so important for your digestion and health, plus 10 foods which can up your intake without stretching your budget
encoded: While we often hear about the importance of protein or the dangers of too much sugar, the humble fibre content of our meals can sometimes be overlooked. Yet getting enough fibre is essential for maintaining good digestive health, supporting heart health, balancing blood sugar and helping to manage weight. The good news is that you don't need to spend a fortune to boost your fibre intake. There are plenty of affordable foods packed with this vital nutrient. Below, we'll explore why fibre matters and introduce you to 10 cheap, high-fibre foods that can help you eat well on a budget. Next, discover our gut-friendly recipes, find out the top probiotic foods and why eating 30 plant foods a week supports good gut health. This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste. Dive into more Cook Smart content in our budget hub. Why is fibre so important? Fibre, sometimes called roughage, is a type of carbohydrate found in plant-based foods. Unlike other carbs, fibre isn't digested by the body. Instead, it passes relatively intact through the digestive system, providing a range of health benefits along the way. There are two main types of dietary fibre: Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits. Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in wholegrains, nuts and many vegetables. Both types are important, and a well-balanced diet should include a variety. A diet rich in fibre has been linked to a lower risk of heart disease, type 2 diabetes, certain cancers and digestive disorders. It also helps you feel f…

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Is your loaf of bread as healthy as you think?
type: item
date: 2025-07-11T13:03:50.000Z
creator: Isabella Keeling - Deputy health editor
subject: Guide
subject: Health
subject: Healthy food guides
subject: How to
subject: goodhealth
description: Find out if bread counts as an ultra-processed food, whether you should cut it out of your diet and how to choose a healthy loaf
encoded: Not all bread is created equal, some loaves are more nutritious than others. That's not surprising considering some is made by hand, in a bakery or at home, using wholegrain flour and seeds. While other bread is mass produced, using refined white flours, which means it brings little to the party in terms of nutrients. It can be confusing to know which bread is still worth eating. Read on to find out whether all bread is ultra-processed and which loaves are healthiest. Next, find out all you need to know about low-carb diets, how to hit the right balance of protein and carbohydrates and the truth about ultra-processed foods. Is bread healthy? In its simplest form, bread is made using flour, water, yeast and salt. None of these ingredients are inherently bad for you – yet bread has a reputation for being unhealthy. This is because much of the bread available in supermarkets is made using additives that help to speed up production and extend shelf life, but this also reduces the nutrients. Importantly, ultra-processed bread, especially white bread, is lacking in fibre and we need this for everything from good digestion to supporting the immune system. If you're looking for a healthy bread, try to choose one that's made with wholegrain flour. Wholegrains, including rye and spelt, are nutrient-rich and, when eaten regularly, may protect against chronic diseases, such as heart disease and type 2 diabetes. Is bread a carbohydrate? Yes, bread is a carbohydrate but carbs are not something to be feared! Far from it – they are one of three important macronutrients, along with protein and fat, that we need to function. Carbohydrates are the body’s main source of energy and they provide the body with glucose, which fuels our muscles and organs, including our brain. If possible, choose bread made from wholegrains as complex carbohydrates provide a slow-release of energy and don't spike blood sugar levels. They also contain vitamins, minerals and fibre, making them a more nutritio…

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10 best foods to eat if you’re always hungry
type: item
date: 2025-05-22T13:41:57.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Healthy food guides
subject: Recipes
subject: How to
subject: goodhealth
description: Don't fall into the cycle of under eating then bingeing on unhealthy foods. Nourish your health and feel fuller for longer with oats, cottage cheese, eggs and more
encoded: Is your stomach growling even though you just ate breakfast? Feeling hungry all the time can be down to a number of reasons: perhaps your diet is lacking in protein, fibre and healthy fats? Exercising too much, high levels of stress and poor sleep can also leave us feeling constantly hungry, or it might be as simple as you're not eating enough. Next, find out how to identify binge eating, the best time of day to eat and understand the role talk therapy may play in gut health. Plus, discover how to naturally suppress your appetite. One reason you could be feeling constantly peckish is if you’re eating too many refined, high-sugar carbohydrates. Ultra processed carbohydrates like white bread, sugary cereals and pastries are quickly digested and absorbed, sending blood sugar levels soaring. This gives a short burst of energy, or temporary feeling of fullness. The body responds by producing a large among of insulin. Too much insulin causes blood sugar levels to come crashing down shortly after. This rollercoaster of highs and lows brings with it cravings for more sugary foods and only leaves you feeling ravenous later. Stress also intensifies cravings due to a hormone called cortisol. Stress causes cortisol levels to rise and with it appetite increases. Cortisol also encourages your brain to seek out refined carbohydrates and sweets because they increase dopamine – the feel good brain chemical. That's why high levels of stress and feeling overwhelmed could end with you ransacking the cupboards for snacks, looking for a pick-me-up. Emotions influence on our eating habits too, as many of us turn to food for comfort. If we're feeling low or bored, we might want to eat as a way to feel better in the short term. However, emotional eating may cause you to feel guilty or ashamed, rather than leaving you feeling satisfied. To help break the cycle, try to be mindful of your feelings and ask yourself ‘am I really hungry right now?’ This can help to work out if it’s true hunger or…

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10 of the healthiest Mediterranean recipes
type: item
date: 2025-05-08T09:28:21.000Z
creator: Isabella Keeling - Deputy health editor
subject: Guide
subject: Health
subject: Healthy food guides
subject: How to
subject: goodhealth
subject: Mediterranean diet
description: Find out what makes the Mediterranean diet so good for you and try our healthiest recipes using ingredients such as olive oil and fish
encoded: The Mediterranean diet is well-known as one of the healthiest in the world. If you've ever been to a country in the Mediterranean – such as Italy, France, Greece or Spain – you'll know why. The diet consists of whole unprocessed foods, fresh fruits and vegetables (usually seasonal), minimal refined carbs, less meat and dairy with some fish for protein, although the diet is mostly plant-focused. Fibre-rich beans and pulses are plentiful, as are healthy fats from avocado, nuts and olive oil. While heavy drinking is avoided, small amounts are accepted, especially red wine. While it's called the Mediterranean diet, it's not about cutting out or limiting, it's more a set of guiding principles that influence how you choose and prepare your meals. Although it's important to note that what makes it so healthy is not just adopting one or two elements, it's the combination of them all. If you're consuming a lot of processed foods, for example, but eating fish, you will benefit somewhat but you won't get the full effects of the diet. Feeling inspired? We have lots of healthy Mediterranean recipes and below we've picked 10 of our healthiest recipes made with ingredients such as extra virgin olive oil, fresh fruit and vegetables, oily fish and wholegrains. Next, read up on foods which boost your brain power, how to lose weight healthily and why eating 30 plant foods a week is so good for you. Plus, see our heart-healthy recipes and healthy fish recipes. What foods to eat on a Mediterranean diet There are no strict ‘rules,’ but foods commonly found in a Mediterranean-style diet include: Olive oil, especially extra virgin oil Unsalted nuts and seeds including walnuts, almonds and pine nuts Oily varieties of fish such as sardines and mackerel Seafood such as prawns, squid and mussels Poultry Chickpeas, lentils, peas and beans Wholegrain wheat, rice, oats and pasta Fruit including avocado, tomatoes, pomegranate and berries Greek yogurt Eggs Green leafy vegetables as well as courgett…

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You'll never buy lunch again with these 10 healthy meal prep recipes
type: item
date: 2025-05-08T09:18:25.000Z
creator: Isabella Keeling - Deputy health editor
subject: Budget
subject: Guide
subject: Health
subject: Healthy food guides
subject: How to
subject: cheap lunch
subject: goodhealth
subject: healthy meal prep
description: Save time and money with these easy, wholesome meal prep recipes. We share our favourite recipes, including frittata and healthy pasta salad
encoded: Meal prep saves you the hassle of cooking from scratch every evening, and gives you a selection of meals to grab throughout the week. Meal prep is essentially batch cooking in order to get ahead, it's also a brilliant way to save money on lunch and allows you to make healthy choices in advance. As well as being convenient and saving time, meal prepping can be very budget friendly. Your shopping lists will also become more streamlined when you know exactly what you'll be eating and when. Buying ingredients in bulk often works out cheaper than buying smaller quantities, and batch cooking can help reduce your energy bills too. Discover our best batch cooking recipes and freezable meals. To save money while upping the nutrients in your meals, read up on the best budget 'superfood' swaps. This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste. Dive into more Cook Smart content in our budget hub. How to save money with meal prep Compared to buying lunches every day, which soon stacks up, bringing your own from home can be a clever way to save money. Not to mention a great way to make meals healthier. First, invest in a few good quality meal prep containers, these don't have to be expensive and should still be cheaper in the long term than frequently buying lunches. It's also more sustainable than picking up individually wrapped items in plastic. Read our review of the best meal prep containers before you buy. Next, decide on how many days you'll need to prep for, this might be one day a week or five, then plan your meals accordingly. The key here is not to over do it when shopping and cooking as you don't want to spend more than is necessary. There are lots of ways to shop smart for meal prep to save money. Handy ingredients, like frozen or tinned veg, still provide a good amount of nutrients, and you won't have to chop or peel. Plant proteins, like lentils or beans, ramp up the fibre and make mea…

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6 nutritionists share their favourite healthy budget ingredient
type: item
date: 2025-04-02T10:13:57.000Z
creator: Isabella Keeling - Deputy health editor
subject: Budget
subject: Guide
subject: Health
subject: Healthy food guides
subject: How to
subject: goodhealth
description: Get tips on how to eat well and nourish your body on a budget, plus health experts share their favourite low-cost ingredients.
encoded: Eating a healthy diet is the key to life. It's essential for our mental and physical wellbeing, supporting our immune function, and reducing the risk of chronic diseases. Getting enough vitamins, minerals and nutrients, such as fat and fibre, contributes to healthy skin, eyes, bones, heart and brain. In fact, a poor diet has been linked to low mood and issues with mental health. However, for many people, the cost of nutritious food can be a significant barrier to eating well. Sadly, there are many people forced to reduce their intake of healthy foods due to financial constraints. Despite this challenge, eating well on a budget is achievable with a bit of clever planning and smart shopping choices. We asked three health experts to share their favourite budget healthy ingredients to help inspire your next trip to the supermarket. Read on to find out more. Next, discover our budget healthy recipes, healthy budget-friendly dinners and get seven days of healthy budget family meals. This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste. Dive into more Cook Smart content in our budget hub. The importance of healthy eating If we think of our bodies like a car that we want to keep running for years to come, we wouldn't put low-quality fuel in the car and expect it to operate with no problems. The food choices we make are just as important. Everything we eat our body uses as fuel to perform at its best and keep us healthy. Carbohydrates, for example, provide the body with glucose, which fuels our muscles and organs, including our brain. In fact, carbs are the body’s main source of energy. Protein is essential for growth, brain development, healthy bones, hormones and our immune system. Certain types of fat are also used for energy, as well helping us to absorb important vitamins. These three nutrients are called macronutrients and we need to consume them regularly. Vitamins and minerals are also key …

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10 of the healthiest spring foods
type: item
date: 2025-04-02T10:04:59.000Z
creator: Isabella Keeling - Deputy health editor
subject: Guide
subject: Health
subject: Healthy food guides
subject: How to
subject: Recipes
subject: goodhealth
description: Make the most of colourful spring ingredients while they're at their peak, including asparagus, rhubarb, spinach and peas.
encoded: Spring is a celebration of colour, and with it comes a range of fruits and vegetables that are at their best, including asparagus, peas, rhubarb and radishes. Eating these foods at their peak provides a good dose of vitamins, minerals and important nutrients like fibre. Below, we've chosen the healthiest foods to eat right now, plus suggestions for how to eat them. Remember: the key to a healthy diet is variety, so aim to mix things up and make sure you eat plenty of plant foods. Next, see our healthy spring recipes and plant-packed recipes to help you hit your daily target, plus check out our healthy, colourful recipes. 1. Asparagus Asparagus has prebiotic properties, which means it feeds the beneficial bacteria in our digestive systems and supports a healthy gut. Strangely, there's some evidence to suggest that asparagus may ease symptoms of a hangover and may help reduce liver damage caused by alcohol, although more research is needed. Pregnant women should consider adding more asparagus to their diet, as it's a rich source of folate (or folic acid), which is essential for a baby's growth. Not only is asparagus rich in vitamins C and E, but it also contains plant compounds called polyphenols, which have anti-inflammatory effects. Asparagus season runs from April to June. Most asparagus is green, but you can also find white and purple varieties. See all our asparagus recipes, including quinoa salad with asparagus, eggs & capers. Discover more about the health benefits of asparagus. 2. Broad beans Broad beans can be picked from April. They're packed with plant-based protein, which increases feelings of fullness. For anyone following a vegan or vegetarian diet, broad beans could be a wholesome addition to meals. Due to their high fibre content, they may help lower cholesterol and contribute to good digestion. They're also a great source of magnesium, an important mineral that supports a healthy heart. See all our broad bean recipes, including a colourful asparagus &…

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I’m a nutritionist, here are 8 foods I don’t eat
type: item
date: 2025-03-13T12:42:54.000Z
creator: Jo Williams – Registered nutritionist
subject: Health
subject: Healthy food guides
subject: bad food
subject: convenience foods
subject: goodhealth
subject: processed foods
description: Ever wondered which convenience foods or treats health experts draw the line at?
encoded: As a nutritionist, I have always felt it’s important to support people with positive changes they can make to their diet. More often than not, that’s focusing on including, rather than excluding, certain foods. I fully believe in balance, moderation and the joy that cooking and eating can bring with family and friends. But that being said, there are a few things that I personally choose to avoid. It’s not because they are particularly ‘evil’, and I’m not passing judgement on those who do eat them, but below I’ll share my personal motivations for choosing to avoid them… 1. Frankfurters Hot dogs, frankfurters and corned beef are examples of processed meats that are typically packed with preservatives like nitrates and nitrites. There is a significant body of evidence to show that these types of processed foods are linked to an increased risk of cancer. They are often loaded with fat and salt, meaning they aren’t great for blood pressure or cardiovascular risk too. I’m happy to stick to unprocessed meats, with fish and tofu, legumes or grains to up my protein intake. 2. High-sugar breakfast cereals This is a hard no for me when it comes to my children’s breakfast, but even as an adult I try to avoid high-sugar cereals, especially the ones which contain colourings or chocolate. Studies have linked artificial food dyes to hyperactivity in children, and some of them have more sugar in than a dessert which seems like a poor choice for breakfast. There are plenty of other high-fibre, low-sugar options such as porridge, wheat biscuits or homemade granola topped with fresh fruit; while swapping to eggs or yoghurt can also be a good alternative brekkie. 3. Fizzy drinks I know that some people love fizzy drinks, but I’ve never been a fan of cola, or other carbonated drinks. One standard size can of regular cola contains 35g of sugar, which is more than your recommended daily limit (30g free sugars for an adult, less for children). Excess sugar causes tooth decay, weight gain an…

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