Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2026-05-06T09:30:28.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: 9 surprising tricks for a whiter, healthier smile
items: The best foods for healthy skin
items: 10 tips to help your child sleep
items: How to wake up early in the morning: 11 expert tips
items: 15 foods to boost your brain health, memory and focus
items: How I finally learned to love non-alcoholic wines – by a drinks expert
items: 20 colourful recipes to support your mental health
items: These 10 surprising foods are guaranteed to improve your mood
items: Expert ways to relieve muscle knots – and how to avoid them
items: Snoring was making me a living zombie. Here are the 8 solutions I tried, and the 4 that worked

9 surprising tricks for a whiter, healthier smile
type: item
date: 2026-05-06T09:30:28.000Z
creator: Colette Harris
subject: Health
subject: Wellness
subject: goodhealth
subject: healthy teeth
subject: teeth
description: Research is uncovering a strong link between your mouth and your overall health. Here are the expert ways that you might not know for giving your oral health a boost
encoded: You might have grown up thinking cleaning your teeth was all about avoiding bad breath before the youth club disco, or removing stains from red wine, coffee and cigarettes. But there’s more and more evidence suggesting that good oral health may keep your heart, brain and blood sugar levels healthy, too. You’ve heard of good gut bugs, but what about good mouth bugs? “Your mouth contains an oral microbiome made up of over 700 known species of bacteria, as well as yeasts and viruses,” says Gary Moran, associate professor at the School of Dental Science at Trinity College, Dublin. “Like your gut microbiome, the bacteria in your mouth play an important role in your health.” And one recent piece of research from Colorado State University shows your oral health habits, such as regular flossing, can keep this microbiome in balance or, conversely, increase your risk of an unhealthy mix of organisms that affect your overall health. Care for your mouth and you could stay well for longer It turns out regular brushing, interdental care and looking after your oral microbiome might help reduce your risk of stroke, diabetes and heart problems. The latest research says: Regular dental checkups dramatically reduce your risk of cavities, gum disease and a stroke. One recent piece of research followed thousands of adults for 20 years, revealing those with gum disease and cavities had an 86% higher stroke risk than those with healthy mouths. Treating a tooth infection with a root canal procedure may help improve blood sugar, cholesterol and inflammation. New research is investigating how bacteria that get in through bleeding gums can travel to other parts of the body and potentially increase the risk of: brain changes, a heart condition called atrial fibrillation (where your heart beats out of its usual rhythm and increases your risk of stroke), Parkinson’s disease and breast cancer in women with an already increased genetic risk. Protect your teeth – and your health The latest UK Adult…

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The best foods for healthy skin
type: item
date: 2026-05-05T14:36:05.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: clear skin
subject: diet and acne
subject: does diet affect eczema
subject: eat for better skin
subject: eat for good skin
subject: food and acne
subject: food and eczema
subject: food and skin
subject: glowing skin
subject: good skin
subject: goodhealth
subject: healthy skin
subject: how to look younger
subject: Jo Lewin
subject: skin diet
subject: skincare tips
description: Our nutritionists reveal the best foods for glowing skin, as well as top tips to nourish your skin from the inside out.
encoded: What is skin? Your skin is the largest organ of the body and is made up of two main layers, the epidermis and dermis. The outer epidermis provides the main barrier, preventing water loss and protecting from pathogens, while the inner dermal layer ensures strength and elasticity, and supplies nutritional support. The skin you show to the world is created deep in the dermis. These skin cells are pushed up, layer by layer, until they reach the surface. This process takes around four weeks, which means changes in your diet, for better or worse, may take a little while to show. As well as providing your outer canvas, your skin regulates body temperature, provides a protective barrier and helps maintain fluid balance. A number of factors impact the health and appearance of your skin, including your genetics, age, hormone levels and conditions such as diabetes, as well as your diet and lifestyle. Helpful habits to establish include wearing a high-factor sunscreen all year round, minimising your stress when you can, and staying physically active. What can I eat for glowing skin? Many people have a favourite face cream or treatment, but there’s no denying that beautiful skin starts with nourishing it from within. Older skin cells are constantly being shed and replaced, which means a steady supply of nutrients is essential to support skin turnover. Eat the correct balance and you'll feed your skin and help keep it soft, supple and blemish-free. Wrinkles and age spots are inevitable, but ageing is also enhanced by overexposure to the sun, tanning beds, harsh soaps, chemicals and a poor diet. The answer is to fine-tune your skincare regime and modify lifestyle factors while optimising your nutrition by eating a varied, balanced diet that includes antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and adequate hydration. Read on for our 12 top tips on eating your way to glowing skin. Next, discover how gut health affects skin, how dietary fats can impro…

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10 tips to help your child sleep
type: item
date: 2026-04-30T23:00:21.000Z
creator: Kerry Torrens – Nutritionist
subject: Family
subject: Family health
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: children's sleep
subject: goodhealth
subject: help children get to sleep
subject: kid's sleep
subject: sleep
subject: sleeping tips for kids
subject: tips for sleeping children
subject: top tips to support kids sleep
description: Many children experience trouble sleeping, but simple lifestyle and behavioural changes may make all the difference to a restful slumber.
encoded: Find out which foods boost concentration and aid learning, how diet can help children’s behaviour, and get plenty of packed lunch inspiration to fuel them through their school days. Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the British Association for Nutrition and Lifestyle Medicine (BANT). A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance. What’s the issue? Settling difficulties are common in as much as 25 per cent of young children, with resistance to bedtime or being unable to drop off to sleep being commonly cited problems. How much sleep do kids need? How much sleep your child needs depends on their age and activity levels. The following guidance is approximate hourly needs, however, your child may differ from this. If you have concerns, refer to your health visitor or GP for guidance. 1 to 12 months – 14 - 15 hours 1 to 3 years old – 12 - 14 hours 3 to 6 years old – 10 - 12 hours 7 to 12 years old – 10 - 11 hours 12 to 18 years old – 8 - 9 hours How to help your kids get to sleep It’s natural to feel anxious when your child can’t settle, but by putting some practical steps in place, you can ensure it doesn’t become a wider issue, potentially causing disruption for the whole household. The steps you implement will depend on the age of your child and the sleep or settling problem they have. Here are our top tips for a restful night. 1. Wind down As the evening progresses, encourage a wind down. For older children this might involve reading or listening to music. The longer your child takes to go to sleep, the longer their wind-down time needs to be. 2. Establish a bedtime routine Start your routine about 20 minutes before your child’s bedtime. If your child finds settling difficult, aim for this ‘bed…

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How to wake up early in the morning: 11 expert tips
type: item
date: 2026-04-30T23:00:12.000Z
creator: Katie Hiscock
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: get better sleep
subject: goodhealth
subject: health and wellbeing
subject: how to sleep better
subject: how to wake up refreshed
subject: Morning
subject: sleep
subject: sleep routine
subject: Wellbeing
description: Struggle to wake up early and get out of bed in the morning? Follow our tips to help reset your sleep-wake rhythm and wake up feeling refreshed for the day
encoded: Sleep is essential to wellbeing, helping us to function optimally and stay healthy. But for some of us, getting up in the morning is a real challenge. Some people are naturally early risers and function best in the morning while others function best at night. This is partly down to an individual’s circadian rhythm, and partly down to daily habits. So, which is best? Studies appear to show that neither is better in terms of life outcomes, but if you’re keen to change your night owl habits and rise earlier, it is possible to get better at waking up early. Follow our tips below on how to get out of bed in the morning. Discover 8 healthier late-night snacks, plenty of energy-boosting breakfast recipes, plus tips on the importance of a morning routine. How to wake up early in the morning 1. Work out how much sleep you need If you’re frequently waking up tired, there’s a good chance you’re not getting enough sleep or getting poor quality sleep. How much sleep we need each night varies depending on our age and genes, with children requiring more than adults. Adults typically need between 7-9 hours of sleep per night, but some of us need more or less. It’s also possible to get too much sleep - ‘hypersomnia’ - which can not only hinder the next night’s sleep, but is also associated with poor health outcomes. To start rising earlier, track your sleep needs by keeping a sleep diary through the week. There are lots of sleep trackers built into smartwatches, fitness trackers and smartphones to help you keep a log, and some will monitor your sleep quality, too. 2. Keep a consistent bedtime Once you’ve figured out your optimal sleeping hours, decide what works best for you. You could aim for 10pm – 6am or 11pm – 7am. Whatever you plan, try to keep a consistent bedtime so your new morning habit will be formed. If you diligently go to bed early during the week but regularly go to bed late at the weekend, it may be undoing all your hard work. 3. Change habits gradually If you’re radi…

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15 foods to boost your brain health, memory and focus
type: item
date: 2026-04-15T09:12:08.000Z
creator: Jo Williams – Registered nutritionist
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: better memory
subject: brain food
subject: eating for exams
subject: foods to make you clever
subject: goodhealth
subject: improve memory
description: Eating well is good for your mental as well as your physical health. But which foods are important to keep your brain happy, healthy and sharp? Discover our nutritionist's guide to the best brain-boosting foods
encoded: With over 15 years experience registered nutritionist Jo Williams has a special interest in public health and community cooking projects. She believes that a healthy brain starts on the plate, which is why she enjoys eating nutrient-dense recipes, like our orange & blueberry bircher and our Basque-style salmon stew. A nutritionist’s thoughts on brain-boosting foods… Jo explains, “Whether you want to boost memory or focus, making the right changes to your diet and sticking to them can help. That said, suggestions that there is one single 'superfood', such as blueberries, that will boost your IQ or a supplement that will solve your memory problems, are myths. There's no single 'brain food' that will protect you against age-related disorders like Alzheimer's or dementia, but paying attention to what you eat may give you the best chance of optimising your brain health and maintaining a positive outlook. “Eating a varied, balanced diet may also help support your energy levels – this is important because the brain uses 20 per cent of your calorie intake – it may also improve your mood and your concentration and focus, whether that’s at school or at work.” Discover how these everyday foods may help: Optimise brain function and sharpen performance Improve concentration and focus Boost memory Support healthy brain ageing Reduce anxiety and stress Enhance mood Discover more about the importance of an anti-inflammatory diet, why Mediterranean diets are so healthy and see our top mood-boosting recipes. Ways to eat more brain-boosting foods: 15 foods to support brain health If you want to keep your memory, concentration and focus sharp, it’s best to eat a varied, balanced diet that includes brain-supportive foods. Foods for memory and brain structure 1. Oily fish May promote healthy brain structure and function Essential fatty acids are just that – essential – because they can't be made by the body and we have to get them from the food we eat. The type in found in oily fish are …

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How I finally learned to love non-alcoholic wines – by a drinks expert
type: item
date: 2026-04-09T12:58:52.000Z
creator: Melanie Leyshon
subject: Health
subject: Wellness
subject: alcohol free drinks
subject: choosing wine
subject: goodhealth
subject: non alcoholic drinks
subject: Red wine
subject: Rosé wine
subject: White wine
subject: Wine
description: Alcohol-free beers and even spirits are becoming mainstream and are commonly stocked in bars everywhere, but zero-alcohol wine is still more often mocked than quaffed, it seems.
encoded: We do love a drink in the UK – after work, at weddings, parties, sporting events and funerals – as it’s how we like to celebrate and commiserate. However, the latest figures show that more of us are calling time on how much we drink. Around 87 per cent of UK drinkers are moderating their intake, according to <a href="https://media.drinkaware.co.uk/media/qv2jonrp/drinkaware_monitor_2025_full_report.pdf?rmode=pad&v=1dc1664c59a32b0&_gl=1*1i3it8v*_gcl_aw*R0NMLjE3NzQ1Mjc5MzQuQ2p3S0NBandzcFBPQmhCOUVpd0FURmJpNUtzV3FORy1Ga1ZfekcxVUs1ei0wb1l0TmUwdVk3NDVGTk1Tbk9tbDBiUnBLS1BrZDJGMmt4b0NPSG9RQXZEX0J3RQ..*_gcl_au*MTQ2MzQzNjA1My4xNzc0NTI3NzM0*_ga*MTI0MTEyMDM5LjE3NzQ1Mjc3MzQ.*_ga_58XTY81SKL*czE3NzQ5NTQzNzMkbzckZzEkdDE3NzQ5NTYzNjQkajU4JGwwJGgw" target="_blank" rel="noopener">drinkaware.com – and depending on age, have different priorities for cutting back. Drinkers aged 18-34 cite money concerns and wanting to avoid hangovers and 35-54 year olds are keen to improve their sleep, while those over 55 are more worried about the long-term health risks of drinking. While dry days and abstinence are the most popular ways to cut down, zebra striping – when you alternate alcoholic drinks with non-alcoholic drinks (NAs) – is a growing trend. In 2025, 44 per cent of UK drinkers did this, while 31 per cent opted for non-alcoholic beers, wines or spirits, according to <a href="https://media.drinkaware.co.uk/media/qv2jonrp/drinkaware_monitor_2025_full_report.pdf?rmode=pad&v=1dc1664c59a32b0&_gl=1*1i3it8v*_gcl_aw*R0NMLjE3NzQ1Mjc5MzQuQ2p3S0NBandzcFBPQmhCOUVpd0FURmJpNUtzV3FORy1Ga1ZfekcxVUs1ei0wb1l0TmUwdVk3NDVGTk1Tbk9tbDBiUnBLS1BrZDJGMmt4b0NPSG9RQXZEX0J3RQ..*_gcl_au*MTQ2MzQzNjA1My4xNzc0NTI3NzM0*_ga*MTI0MTEyMDM5LjE3NzQ1Mjc3MzQ.*_ga_58XTY81SKL*czE3NzQ5NTQzNzMkbzckZzEkdDE3NzQ5NTYzNjQkajU4JGwwJGgw" target="_blank" rel="noopener">drinkaware. NA beers, lagers and ciders have always been a popular choice, as they’re refreshing and not far off the real thing. In contrast, NA wines have been less convincing, …

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20 colourful recipes to support your mental health
type: item
date: 2026-03-25T16:44:23.000Z
creator: Tracey Raye
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: anti-inflammatory
subject: anxiety
subject: depression
subject: energy boosting recipes
subject: foods to help with mood
subject: goodhealth
subject: mental health
subject: mood-boosting
subject: seasonal affective disorder
subject: stress
description: Feeling blue? Did you know the food you eat can affect your mental well-being as well as your physical health? Check out our recipes for tasty ways to support your mood
encoded: View Green Video on the source website Those looking to improve their mood and give themselves a boost would do well to look at their diet, evidence suggests. It's believed that food choices play a considerable role in our overall mental wellbeing by helping to reduce stress, ease anxiety and even fight depression. A growing body of research highlights the importance of reducing the consumption of processed foods, such as refined fats and sugars, in place of fresh, wholefoods. In particular, studies have shown that a high intake of fruits and vegetables is favourable when looking to diet to support your mood. Beyond this, key additions such as omega-3 rich fats, fibre-rich wholegrains, fermented foods, proteins and dark green vegetables are notable when it comes to promoting mood balance and wellbeing. Below, you'll find 20 mood-boosting recipes to get you started. Next, check out how to sleep better, our mood-boosting breakfast recipes, top 10 mood-boosting foods, and read up on how food affects your brain. 20 best foods for mental health 1. Blueberry baked oats Not only is our blueberry & nut oat bake a great make-ahead breakfast, it also packs a serious nutrition punch that’s good for the mind. Blueberries are rich in antioxidants and folate which support the production of serotonin, dopamine and norepinephrine – key brain chemicals involved in mood regulation and balance. Oats also offer a great source of slow-release energy which helps to stabilise mood and blood sugar levels throughout the day. For more inspiration, check out our healthy oat recipes collection. 2. Green smoothie This naturally sweet green smoothie contains a whole host of nutritious ingredients such as flaxseeds, almonds and spinach. The addition of banana offers a great source of the amino acid tryptophan which is required by the body to create serotonin – often referred to as the ‘happy chemical’ as it contributes to happiness and mental wellbeing. Bananas also provide vitamin B6 which aids …

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These 10 surprising foods are guaranteed to improve your mood
type: item
date: 2026-03-25T15:53:38.000Z
creator: Kerry Torrens – Nutritionist
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: ailments
subject: cure
subject: eating for ill health
subject: goodhealth
subject: healthy cooking
subject: Healthy eating
subject: Kerry Torrens
subject: nutritional advice
subject: nutritionist
description: Want to feel better and more energised? Nutritionist Kerry Torrens highlights the foods that are packed with the nutrients your body needs to make serotonin, the happy hormone
encoded: When your mood is low, it is tempting to turn to sugary, high-calorie treats to lift your spirits but there are better food choices to help shift your outlook. Combining foods to boost your mood with stress relief, better sleep and regular exercise may be the answer to a brighter, cheerier outlook. Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the British Association for Nutrition and Lifestyle Medicine (BANT). A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance. Discover our full range of health benefit guides. You can also learn more about the top 10 foods to boost your brainpower and our favourite recipes to support mental health. Top 10 mood-enhancing foods 1. Oily varieties of fish We’ve long been told that fish is ‘brain food’ and there’s convincing evidence to support this. Studies suggest regular consumption reduces age-related brain loss and may improve memory – it’s the long-chain omega-3 fatty acids, found in fish, that appear to be responsible for this. They do this by promoting electrical signalling between nerve cells, allowing the brain to communicate quickly and easily. It’s also thought that they may help improve mood. Fish recipes to try Creamy garlic & lemon spinach salmon Warm mackerel & beetroot salad Pasta with salmon & peas Sardines with chickpeas, lemon & parsley See our oily fish recipes collection 2. Dark chocolate Full of feel-good compounds and high in protective plant flavonoids, chocolate with a cocoa content of at least 70% appears to increase calmness and lift mood. Choose a product with minimal added sugar – be sure to read labels and enjoy one or two small squares only. Dark chocolate recipes Healthy chocolate milk Chocolate chia pudding Discover more ideas with dark chocolate …

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Expert ways to relieve muscle knots – and how to avoid them
type: item
date: 2026-03-20T10:42:48.000Z
creator: Rachel Hosie
subject: Fitness
subject: Health
subject: Wellness
subject: goodhealth
subject: Muscles
subject: wellness
description: Many of us experience muscle knots, which can be painful and limit mobility. We’ll explain what they are, how they’re caused and how to relieve them
encoded: What are muscle knots? “Muscle knot” isn’t a physiological term but it’s generally used to describe tight, painful areas in muscles. The name describes how they feel: “It’s a tight, uncomfortable, blocked, stiff, nasty feeling inside the muscle,” physiotherapist Lucy MacDonald says. The technical term is “myofascial trigger point”. If you press the muscle, it can feel like there are lumps or hard parts. Muscle knots are most often felt in the upper back, neck and shoulders (the upper trapezius muscles), but can be felt in any part of the body depending on how you exercise or what your daily life entails. Keeping fit without overdoing it can help minimise the risk of muscle knots, as well as eating a balanced diet and sleeping enough. What causes muscle knots? There are various causes of muscle knots. If you're very sedentary, stay in the same position for long periods at a time and feel stressed a lot, that can contribute to tightness and muscle knots. On the other hand, overdoing exercise or having a physical job can also lead to knots because the muscles are being used a lot and can become tired or sore. “If you use your muscles, they'll become stronger. If you overuse them, then they'll become too damaged, and that's when you get soreness,” MacDonald said. Other factors that can contribute to muscle knots include: Dehydration Fatigue Stress Fixed posture Injury Poor sleep Poor diet What do muscle knots look and feel like? Muscle knots aren’t visible as they are found within the muscle, but you can sometimes feel them by applying pressure. “There tend to be localised areas within the muscle that become more tender and sore than other areas,” MacDonald says. “If you poke along the whole of a muscle that's been overworked, you'll find that there are certain bits within that muscle that are particularly tender to touch. That's often what people refer to as knots, but it's purely because the whole muscle has been used more than it's used to.” They can feel: Tender Sor…

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Snoring was making me a living zombie. Here are the 8 solutions I tried, and the 4 that worked
type: item
date: 2026-03-20T10:34:50.000Z
creator: Natalie Hardwick – Head of Digital Delivery, goodfood.com
subject: Guide
subject: Health
subject: Wellness
subject: How to
subject: get better sleep
subject: goodhealth
subject: how to sleep better
description: Do you rarely wake up feeling refreshed, no matter how many hours of sleep you've had? Find out which snoring solutions worked for a GF team member with a case of chronic snoring
encoded: There’s an unfortunate truth about being a chronic snorer: I’ve never in my adult life woken up feeling genuinely refreshed, no matter how many hours of kip I've racked up. Presentable, functioning, pepped by caffeine – yes. But refreshed? Sadly not. It turns out when you spend eight hours fighting with your own airway, your sleep quality suffers. Of course, it’s not just my sleep being ruined. My incredibly accepting partner diplomatically describes my snoring as “like a giant straw finishing the last of a milkshake in one sharp blast”. But according to Dr Sonia Szamocki, sleep expert and founder of Aerox Health, 47% of recently divorced Brits cited snoring as a contributing factor to their marriage breakdown. On top of this, a quarter of singles say sleep-related issues have affected their ability to form or maintain a relationship. Snoring is very much a relationship liability. It’s also a public health concern. "I often see regular snoring as the early warning light on the dashboard," Dr Szamocki told me. "Snoring associated with sleep apnoea is linked to an increased risk of high blood pressure, stroke and cardiovascular disease. Chronic snoring fragments sleep for both the snorer and their partner – showing up as daytime fatigue, irritability, low mood and poor concentration." Dr David Garley, GP and director of The Better Sleep Clinic put it even more starkly: one in five car crashes relates to poor sleep, with obstructive sleep apnoea a major factor, particularly among professional drivers. The biggest myth about snoring, he said, is simply that it should be ignored. There’s also a damning bottom line to consider too: a 2026 study found that obstructive sleep apnoea is costing the UK and US economies £137bn a year. If you’re one of the 25% of UK adults who snores regularly and wants to tackle it, what can be done? “I always say the best starting point should be to talk about it with friends and family,” says Dr Szamocki. “There’s still a huge stigma that sur…

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