Find out if the Human Being diet actually works for weight loss, the rules to follow and what you can eat during each phase
Hailed as a transformative way of feasting and fasting, the Human Being Diet joins the list of programmes claiming weight loss and wellness. But how different is this diet and could it be the answer to your weight-loss and energy goals? In the UK, about 45% of adults are trying to lose weight, and if you’re a woman, you’re more likely to be one of them. No surprise then that when a new diet hits our social media feeds, most of us are all over it! Enter the Human Being Diet (HBD), created by nutritionist and author Petronella Ravenshear. The diet is supported by a book of the same name and an accompanying cook book. It has a loyal community of Instagram followers who regularly post their personal results, practical tips and favourite recipes. Read more about popular diets such as the 5:2 diet, the keto diet and the Mediterranean diet. What is the Human Being diet? The HBD includes three meals a day using minimally processed, nutrient-dense and anti-inflammatory ingredients. Based on the principles of a Mediterranean diet, it involves eating plenty of vegetables and high-quality proteins, although less fruit and grains. Unlike certain other diets, the HBD avoids the use of meal-replacement products, such as shakes or bars. The diet advocates health first, allowing weight loss to come as a side effect. It does this by focusing on blood sugar and insulin levels. Doing so helps to balance hormones, reduce inflammation and eventually may lead to weight loss. The HBD also claims to teach you which foods suit you best, given your unique biology, and aims to reset your relationship with food, including how and when you eat. How does the HBD work? The diet claims to help transition you into a healthier way of eating by re-establishing your body’s natural balance, cutting out ultra-processed foods and focusing on nourishing 'real' foods. There are 10 rules and four phases, which take place over three months. Each phase sets out what you should eat and drink as well as the recommended timeline to complete the phase. The 10 rules of the HBD Eat three meals a day and fast for five hours between each meal, consuming only plain water between meals Begin each meal with a couple of bites of protein and eat one type of protein only per meal No oil or alcohol for the first 16 days No wheat or any other grain for the first 16 days No cardio for at least the first 16 days Drink the right amount of water (about 35ml for each kilogram of body weight) daily Eat one apple per day (with a meal) and only one type of fruit per meal Don’t eat for longer than one hour for each meal (except the weekly ‘treat’ meal) Finish eating by 9pm No sugar, honey or fake sugar, except at your weekly treat meal What can I eat on the Human Being diet? You'll be encouraged to eat vegetables and high-quality proteins, such as fish and eggs, as well as essential fats, with fruit in moderation. However, wheat and other grains are avoided during the initial phases of the plan. Phase one – preparation: 2 days The first 16 days (that's phase one and two) are viewed as a reset. During this time, food and drinks are severely limited so your diet may fall short of some essential nutrients and be hard to stick to. The aim of this period is to rebalance hormones and reset your metabolic health (how your body processes fats, sugars and other nutrients to produce energy). During the first two days, you can eat non-starchy vegetables, but you’ll be avoiding oils, grains, dairy and other protein foods, as well as fruit and alcohol. At this stage there is no need to fast for five hours between each meal. The plan also suggests taking epsom salts in warm water 30 minutes before breakfast to minimise detox symptoms. Phase two – reset: 14 days Throughout this phase, it’s recommended that you weigh your food so you have an equal ratio of protein to vegetables. You can start to build on the food groups you’re eating, but no oil, grains, sugar, the nightshade family of vegetables (which includes peppers and aubergines) or dairy foods. This phase focuses on eating three meals a day with a five-hour fast between each one. This allows your digestive system to rest and recover, encouraging your body to burn fat more effectively. You can enjoy an unsweetened black tea or coffee with a meal, but in between meals stick to water only. Phase three – burn: 10 weeks Phase three is designed to take place over at least 10 weeks, although some followers stay in this phase until they reach their target weight. You'll now be allowed a tablespoon of olive oil with each meal and a weekly, compulsory ‘treat’ meal that allows for more indulgent food choices. During this phase you’re encouraged to eat breakfast within one hour of waking. You'll gradually reintroduce the foods you’ve eliminated, while carefully assessing the impact these foods have on your body, so you can determine if the food is likely to suit you for the longer term. Phase four – forever Phase four, or the "forever phase", involves integrating the principles of the diet that work best for you. This will help you maintain metabolic balance, energy and wellbeing. The plan encourages followers to personalise their eating routines based on how their body responded to the earlier phases of the diet, while continuing to avoid foods that 'derail' them, such as wheat, dairy, or ultra-processed foods. You should also continue to avoid all forms of snacking, so that you maintain a fast between meals. What foods to avoid on the Human Being diet? You’re advised to avoid eating any food or drink not permitted, until you reach phase four. For example, during phase one and two, you should avoid high-sugar fruits and starchy vegetables, as well as grains, oil, dairy, sugar and alcohol. One of the most important rules of the diet is to fast for a minimum of five hours between each meal. The reason for this is to support the efficiency of your digestive system, allowing it to rest and process food completely. By incorporating a fast, you may help reduce inflammation, improve the sleep-wake cycle and support gut health. The weekly ‘treat’ meal is considered a key component of the plan because it may help sustain your new eating regime for the long term, plus the additional calories that you’re likely to consume may help to prevent a drop in metabolic rate and a potential plateau to your weight loss. Is the Human Being diet healthy? The diet aims to reset the body’s metabolism and balance by focusing on nutrient-dense foods and limiting processed ones. A core principle of the diet is to reduce inflammation and establish balanced blood sugar levels, following which many of its followers report weight loss, reduced joint pain, improved digestion and better energy and sleep. However, the initial 16 days of the diet are extreme and may have negative side effects, although these depend on your health prior to starting the HBD. One aspect which is not typical of any healthy eating plan is the avoidance of grains. Actually, nutritional guidelines advise we include starchy carbs in our meals, including cereals and wholegrains. In fact, regularly eating wholegrains is association with a reduced risk of heart disease, stroke and cancer, as well as diabetes and obesity. However, the approach adopted by the HBD focuses on a potential link between grain consumption and increased intestinal permeability, more commonly referred to as a ‘leaky gut’. This condition may lead to chronic inflammation and auto-immune disease, although not all experts agree. What side effects may you experience on the Human Being diet? Some dieters experience an increase in their cholesterol levels – this should be temporary and occurs as fat stores are broken down. Constipation may also be a side effect, especially during the initial 16 days. Again, this is thought to be a temporary problem as your body adapts to the new way of eating and should resolve as you progress through the phases. During the initial phases of the diet, when food intake is heavily restricted, you may experience light-headedness, headaches and tiredness. Positive side effects, claimed by HBD followers, suggest improvements to skin, digestion, reduced joint pain, increased energy and better sleep. What is the evidence for the Human Being diet? Followers of the HBD offer plenty of anecdotal evidence of its success, however there have been no scientific studies evaluating whether the HBD is effective for weight loss or any other of the cited health benefits. There are studies to support some of the principles on which the diet is based, such as fasting between meals to reduce inflammation and improve sleep, the possible detrimental effect of wholegrains on gut health, and the influence of ultra-processed foods and excess calorie intake on obesity. Who should not follow the Human Being diet? The diet claims it is suitable for those over the age of 18, with the exception of: athletes pregnant and breastfeeding mothers those undergoing fertility treatment However, underweight adults, the frail or elderly, and those with pre-existing medical conditions, including those with renal impairment or kidney disease, should seek advice from their GP. Furthermore, if you have or are recovering from an eating disorder, this diet is unlikely to be appropriate for you. Does the Human Being diet work? The HBD is a low-insulin diet and works by focusing on the food you eat, when you eat it, how you eat it and how frequently you eat it. The plan is designed to: reduce inflammation balance hormones re-establish blood sugar control Anecdotal reports suggest it promotes weight loss, sleep quality and boosts energy levels. The downsides of the plan include that you’re required to weigh your food, which some people may find inconvenient, stick to set meal times, avoid snacking and drinking anything other than water between meals, and eat in accordance with defined rules. Some dieters may find the initial days overly restrictive and tough to complete. Plus, if you’re a menstruating woman it may be best to schedule these phases during the first two weeks of your menstrual cycle. Eliminating grains and cutting back on fruit does seem counterintuitive given what most of us understand to be a healthy diet. In fact, you're likely to be lacking some essential nutrients. Importantly, the weekly ‘treat’ meal may promote disordered eating behaviours. While numerous HBD followers claim to have seen improvements in their health and are happy to share their success online, you should refer to your GP or healthcare professional before starting any new diet to ensure it is safe and appropriate for your individual circumstances. Enjoyed this? Now read… How much should I weigh? What is an anti-inflammatory diet? Top 10 anti-inflammatory foods Why are Mediterranean diets so healthy? 50 easy ways to lose weight All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
Discover how to plan greener holidays in 2026, from off-algorithm escapes to low-carbon travel and food-focused adventures that support local communities
10 greener holiday planning tips 1. Off-algorithm places Over-tourism and fighting through crowds doesn’t deliver a restful holiday, nor does queuing to see an Instagrammable view. Travellers are opting to skip the obvious and find more real, sustainable experiences elsewhere. Travel company Intrepid publishes a ‘not hot’ list, which suggests places that are both less visited and tourism-ready. Popular destinations are leaning into off-season visits, such as Scandinavia in February (take thermals), promoting sustainable development and helping local communities gain a better quality of life. Sometimes all you need to do is move one or two roads away from the madness to a different neighbourhood, or opt to stay in a nearby town, area or city – for example, Le Marché instead of Tuscany. The same goes for picking where to eat. Social media is full of must-visit lists, but give yourself time to explore, ask locals for advice, and follow your nose to cafes, street-food vendors and restaurants. If something smells good, it probably tastes even better. 2. Sustainability No longer a niche interest, travel that has a positive impact – or at least minimises negative impact – is what travellers increasingly want, along with all the personal benefits that travel brings. According to Booking.com, 93% of travellers say they want to make more sustainable travel choices, and 53% are aware of the impact tourism has on the environment and local communities. Mintel reports that 71% of UK holidaymakers are interested in seeing information about the sustainability of a holiday before they make a booking. In 2025, growing concerns around overtourism have made headlines, prompting more people to consider where and when they travel. Tourist taxes that support local infrastructure – many of which have existed for years – are now being joined by small environmental levies, such as Hawaii’s Green Fee. Travellers increasingly recognise the importance of protecting the places they love. After all, if we plan to return to a place, we want it to be just as beautiful as on the first visit. When booking a holiday, knowing that a tourist fee contributes directly to environmental care and community wellbeing is becoming a meaningful advantage. UNESCO has a network of biosphere reserves across 136 countries that are worth looking up – Slovenia’s Julian Alps can be found in one of them and, closer to home, there are the Brighton and Lewes Downs and the Isle of Man. 3. Transparency Hotels and venues no longer put their sustainability efforts in the small print. All businesses have impact targets and they should be shouting about them. Whether it’s an impressive local food initiative, an on-site farm, refillable water bottles and drinking water taps dotted around, or the simple reminder that you can use your towel more than once, businesses should be telling you what they offer. 4. Family adventures and group travel Travelling with older children, multiple generations or groups of friends offers opportunities for one person to do less heavy lifting and spread the organisational (and financial) load. TV shows like Race Across the World have shown that this kind of travel experience can be rewarding in many ways, especially when the confines of the school holiday dates have been left behind. Whether it’s one last trip before college or a shared bucket-list dream, a holiday that will leave lasting memories is increasingly on the table. Travellers are finding inspiration through social media platforms like Reddit, and lived experience is more sought after and valued. 5. Low-carbon travel Travel by battery-run trains, buses, cars and ferries – rather than planes – is an increasingly available option. Many travel booking sites allow you to check carbon scores, or you can use a carbon calculator like sustainabletravel.org. 6. Supermarket sweep According to Skyscanner, almost three-quarters of travellers always or often visit local supermarkets abroad. We at Good Food always try to – it’s where you find a window into the modern food culture of where you are. Exploring everything from snacks, drinks and confectionery to sandwich fillings and ready-to-cook food is always a voyage of discovery. Packaging aficionados may get lost among the aisles for hours. You only have to cross the channel to find a whole new world of crisp flavours, from bolognese to jamon and kebab. Mexico offers the wonders of salchichoneria (if you see a City Market or La Comer, then pop in) and as many different tostadas and salsas as you can imagine. In Japan, your nearest konbini may well be your breakfast, lunch or dinner venue. This doesn’t mean that markets are out. They’re just as worth visiting alongside the museums to catch a glimpse of local food, and depending on where you are, the butcher, baker and corner shop may be equally exciting. 7. Positive impacts Look for local initiatives around keeping the environment as you found it. Volunteer litter picking – whether that’s for free food and activities in Copenhagen, or the chance to enjoy a spotless beach in Ostend – or joining a Waves of Waste initiative in Yorkshire, are popular ways to meet both locals and other travellers. 8. Impactful experiences Experience holidays often include activities like safaris, food festivals and sporting events (the World Cup takes place in the US, Canada and Mexico in 2026), building a holiday around a few hours, a day or a week. In 2026 and 2027, this could include something that simply isn’t available in most other years – a holiday centred around the solar eclipses that will be experienced by Iceland, Spain and North Africa. 9. Mountains in summer If busy beaches no longer offer the serenity some travellers want, then the mountains often can. Whether that’s ski areas off-season, hiking trails or places with accessibility afforded by warm weather, the need to holiday out of the range of sweltering heat in summer is pushing the popularity of higher-altitude holidays. The views are also epic, and the communities and cultures often tightly knit. The Jura Mountains are a hiker’s paradise, only half an hour’s drive from Geneva. Plus, it’s Comté cheese country, which is an excellent reason to go in itself. 10. On your bike Think slower, more leisurely pedalling, with frequent stops, plenty of good food along the way, and usually, someone else moving your luggage for you. This isn’t about whizzing past scenery and through towns and villages, it’s about experiencing the places you are travelling through. Electric bikes have been a game-changer, allowing for hills without pain and distances to be effectively shrunk. Companies like The Slow Cyclist offer trips all over the world, and can accommodate both solo cyclists and groups. Discover more travel content... Winter sun destinations for food holidays Best UK city breaks for food lovers Best all-inclusive resorts with great food Seaside city breaks for foodies
Alison Roman on why simplicity is the secret ingredient in modern home cooking
Alison Roman shows how simple, flavour-packed cooking shines. In this candid chat she shares why less is more and how a boiled potato can surprise you
Step into Alison Roman’s kitchen and you won't find obscure ingredients or a search for the next big flavour. Instead, you'll find garlic gently sizzling in olive oil, the soft steam of a perfectly boiled potato and the calm assurance of someone who has spent years refining food to its essentials. At a time when cooking can feel like a spectacle, Roman stands out for championing what is simple, straightforward and satisfying. Listen to Alison Roman's full podcast episode, then explore more chats with chefs and food creators for their best kitchen tips, stories and slip-ups in our podcast hub. A pantry revolution Roman’s latest book Something from Nothing is her love letter to the pantry, a celebration of making do, making it work and making it taste great. Speaking to Good Food’s Samuel Goldsmith, she explains how time spent outside the city, in snow-dusted countryside with early-closing shops, pushed her to focus on what she already had at home. “At my core my recipes are pretty pantry-focused,” she says. “It’s always funny to think 'okay, what is this book going to be?' But I do need parameters. I need to colour in the lines a little bit.” This assignment to cook with what is on hand showed how creativity thrives under constraint and how much joy there is in rediscovering humble ingredients. “I like the challenge of making do with less," she says. "I think it makes you a better, stronger and more creative cook.” The joy in restraint Roman’s approach is not about going without but about cooking with attention and appreciation. She describes the quiet magic of a simple meal: “A really nice potato, boiled perfectly with a little butter and crunchy salt, is a really good snack. Eat that and think, wow, that tastes really good. As soon as you lose sight of that being a really delicious food, you’ve lost the plot.” It is a thread that runs through her career, from early days in professional kitchens, where she admits she once overcomplicated dishes to prove herself, to her current role as a champion of home cooks. “I have so much less to prove because I know I’m creative and I know I’m good at what I do. There’s a quiet confidence in telling you that a boiled potato is really good.” From restaurant rigour to home comfort Having trained in restaurants from the age of 19, Roman knows the pressures of performance, or “dinner theatre” as she calls it, yet she finds reward in what is stripped back, everyday and accessible. Her recipes, whether for a viral cookie or a roast chicken, are written to encourage rather than intimidate. “I would rather have more people cook than have more people think I’m the best,” she says. “If there is such a thing as a legacy, I want people to say, ‘This person taught me how to cook, or encouraged me to cook.’ That can only happen if the recipes work, if they’re encouraging, if they’re simple enough, if they make the person feel good while cooking.” Cooking for everyday life Roman’s food is rooted in real life as much as real flavour. She laughs about cooking in rental kitchens or on holiday, where resources are limited, and improvisation becomes essential. “Most people can do anything great if you have all the resources, money, time and equipment in the world. But what if you don’t? What if you have a bag of lentils and a head of garlic, one skillet and some chilli?” For her, the answer lies in technique and care rather than complexity. “A lot of it is technique-based, and that doesn’t mean fancy or intricate or complicated, but it does mean attentive, and it does mean appreciative.” A new look marks a new era Roman’s books have always had a clear visual identity, but her new release signals a shift. “It felt like the first three books belonged together in a set and completed this trifecta of an era. This felt like the beginning of a different era.” The photography, much of it shot on film, reflects the book’s mood: cosy, intimate and rooted in home life. “We’re home, we’re cosy, we’re wearing a sweater, we’re making a soup.” The true taste of good food So what does “good food” mean to Alison Roman? It is not about showmanship or chasing trends but something deeper, a feeling that is hard to pin down. “When you eat something really good, or you make something really good, you know it in your body, and you know it everywhere, and you think, 'that is so good'. It satisfies a part of you, and it cannot be defined equally for everyone. That’s what makes food and cooking so interesting to me.” In a world hungry for the next big thing, Roman offers a gentle reminder to pause and enjoy the small moments, to recognise the beauty in a boiled potato. For her and for a new generation of home cooks, that is more than enough. Like this? Check out more... "It’s my job to inspire and value people.” Paul Ainsworth on building a successful team and the simple love of food Quick kitchen hacks everyone needs to know 5-ingredient freezable dinners Top potato recipes
Learn how to make a homemade Christmas door wreath in 6 simple steps – a fun, sustainable craft project to step into the festive season
Making your own festive wreath is one of our favourite Christmas decoration projects. Our step-by-step guide will help you create the perfect base, which you can then customise to make something that perfectly matches your style. Homemade wreaths not only rewarding to make, they’re also are a great way to make use of locally available seasonal plants and any extra branches that need trimming from your tree. They’re often more budget-friendly and sustainable than their shop-bought alternatives, as well as offering a mindful break from the busy season, whether you choose to make yours alone or with friends and family. It also makes a great personal gift for loved ones. For more creative festive ideas, take a look at more of our Christmas gift ideas and recipes. As well as making your own door decoration, check out our edible wreath recipes, homemade Christmas decorations and our top 10 DIY Christmas crafts to enjoy this year. What you'll need to make a Christmas wreath Wire wreath or rattan base Scissors, floristry snips or secateurs String or floristry wire Moss (ideally sustainably harvested) Evergreen plants (ivy, bay, spruce, pine, conifers and holly work well) Seasonal flowers and berries (poinsettia, hellebores and chrysanthemums) Adornments that fit your style (e.g. pinecones, bells, cinnamon sticks, glitter spray, dried orange slices) Ribbon Method for creating a homemade Christmas wreath Follow our simple guide to create your simple base design, before adding your own festive touches to customise to your taste. 1. Prepare your wreath base Secure one end of your floristry wire to your base by twisting it around tightly. Take a handful of moss and pack it on top of that part of the base, then wrap the wire around the moss tightly to secure. Continue around until the base is evenly covered. Secure the wire to the base then cut off any extra. 2. Gather and trim foliage Sort your foliage, then trim each piece to around 15cm in length. For your spruce, try to keep pieces with several fronds to give your greenery a full and lush base to build upon. 3. Attach spruce to your base Gather a piece or two of spruce dense enough to cover your moss, then use wire to secure to the base. Continue working around the wreath, layering your pieces as you go to cover the moss fully. If needed, trim any longer pieces that may stick out. 4. Add in other foliage Once you’re happy with your base, start to work in other foliage by poking it through the spruce into the moss. To create a natural, layered look, start with more statement foliage with variegated leaves, holly and berries, then work in more delicate leaves such as ivy on top. Poking the stems into the moss helps retain moisture to keep your foliage fresh and vibrant for longer. 5. Attach ribbon Pick up your wreath to ensure all foliage is secure, then work out where you want the top of your wreath to be. Cut a length of ribbon to twice your desired length, then tie it securely around the top section of the wire base, leaving a loop for hanging. 6. Final touches Add any final touches that reflect your personal style. We used pinecones, but you can also add dried oranges, glitter spray, bows, cinnamon sticks and more. Now that your wreath is ready to display, hang it on your door. To help your wreath stay fresh, be sure to mist it every few days. Should any plants start to fade, simply replace as needed. After the holiday season, keep the base, ribbon and any non-biodegradable items for the following year, and compost any remaining foliage. Christmas wreath decorating ideas Bauble Christmas wreath Reuse spare baubles to create this traditional wreath that perfectly matches your existing decor. Keep this looking interesting by varying the colours, textures and shapes of your adornments. Dried Christmas wreath This eye-catching wreath is a fantastic alternative if you’re unable to source fresh foliage. Pine cones, dried berries and cinnamon sticks are wrapped around a rattan base to create a decoration you can use year after year. Asymmetric Christmas wreath Make your base a feature in itself by covering just one side of your wreath with foliage to create a modern, eye-catching look. Eucalyptus Christmas wreath The blue tones of eucalyptus can make a traditional wreath stand out against strong door colours. Combine with vibrant crab-apples to make this combination pop even more throughout the festive season. Mistletoe Christmas wreath Traditional mistletoe decorations get an upgrade with this wreath. Combine with frothy conifer branches and a waxy, shiny leaf such as bay to create this timeless design. Hydrangea Christmas wreath Add some dimension with glorious dried hydrangeas for a warm-toned look. Mix in some gold-sprayed leaves and ornaments to create a cosy, classy decoration that catches the light. Minimalist Christmas wreath In a case of less is more, olive branches twisted around each other and secured with floristry wire create a contemporary look that pops against pale backdrops. Discover more fun festive projects and decoration ideas Christmas crafts for kids How to make salt dough Christmas decorations How to style a Christmas table Christmas baking projects for kids
We asked 8 men their biggest health fear – then got an expert to answer them
Many men stay silent about their health, but speaking up can save lives. We explore key concerns, from heart health to stress, plus get expert tips from nutritionist Kerry Torrens and GP Dr Chintal Patel
When it comes to health, men have a bit of a reputation for adopting a 'head in the sand' approach, hoping that if a problem is ignored long enough, it will simply disappear. But, silence can be dangerous. In the UK, around 15 men die prematurely every hour, often from conditions that could have been prevented or treated earlier. From worries about ageing and fitness, to disease and mental wellbeing, these concerns are real – yet too often they go unspoken. In this article, we’re opening up the conversation around men’s health. We’ll explore the real worries men often think about but rarely discuss, from heart health and degenerative diseases to stress and nutrition. The aim? To show that these concerns are both valid and common – and that with the right support and small lifestyle shifts, men can take charge of their wellbeing with confidence. "Heart disease runs in my family" Frank, 27, Cork Heart disease is my biggest health concern because it runs in my family. My grandfather had severe heart problems throughout his life, including a triple bypass and several heart attacks, and I’ve been told I have a slightly irregular heartbeat. I usually feel fine, but sometimes my heart skips a beat or doubles up, which feels strange, almost like a reset. It doesn’t affect my daily life, but it does make me more conscious about looking after myself. I gave up smoking recently and I’m cutting back on alcohol and processed foods. I exercise regularly too, which I’m sure helps. One common misconception is that heart disease only affects older people. In reality, it can be hereditary and often develops over time, so taking care of your heart when you’re young really matters. When it comes to advice, I follow a mix of nutritional websites and Instagram accounts. The same themes often recur – olive oil, ginger, vegetables, fruit and eating earlier in the evening, as well as avoiding heavy carbs and refined sugars. I chat to my parents about heart health now and then, but not really with friends. It’s hardly pub talk, after all. Dr Chintal's advice Family history is a significant factor in heart health and it is sensible to think preventively at this age. Anyone with similar concerns should start with their GP, who can assess their cardiovascular risk. They will check your weight, blood pressure, smoking status, alcohol intake, and family history. They may also request blood tests, such as cholesterol or diabetes checks. If you are experiencing irregular heartbeats or palpitations, a GP will arrange an ECG or short-term heart monitor to determine the heart rhythm. Occasional ‘skipped beats ‘ in young healthy adults can be normal, but NHS guidance highlights red flags that need urgent review, such as chest pain, fainting, dizziness or palpitations lasting more than a few minutes. Lifestyle choices are central to prevention. NICE guidance emphasises regular exercise, a diet rich in vegetables, wholegrains and unsaturated fats, reducing salt intake and avoiding smoking. Your shift towards these habits is exactly what most clinicians recommend for long-term heart protection. Small, consistent steps taken early can meaningfully reduce future risk. For reliable information, the NHS website, the British Heart Foundation and GP practices are the most helpful starting points. If someone has a strong family history of early heart disease, a GP may also discuss further tests or referrals as needed. If you're keen to build healthier habits but aren't sure where to begin, take a look at our guide on how to start exercising. If you're finding it difficult to quit smoking, our advice on smoking and how it affects diet and nutrition can offer a helpful nudge. You can also turn to our guide to the healthiest vegetables for fresh ideas on how to work more of them into your meals. "I worried about losing my hair" Connor, 26, Brackley It’s a concern I’m slowly getting over with age – some might call it wisdom, but I think it’s more about perspective. Seeing my friends lose their hair has made me realise it’s not as big a deal as I felt it was when I was 18. The fear probably came from watching other people’s hairlines recede and worrying mine would be next. It’s definitely one of the main things men that I know feel self-conscious about, with colleagues and friends often styling their hair to disguise it. I’ll admit I still have a small habit of ruffling my hair to make sure my fringe sits right, checking it doesn’t look like it’s receding. I haven’t really come across any misconceptions about hair loss and I’ve never sought health advice on it, mainly because I’ve no idea if there are genuine ways to prevent it. The only person I talk to about it is my partner, and even then, it’s usually in jest. Kerry's advice Connor’s not alone; over 80% of men and almost half of all women share his concerns, with thinning hair or balding often starting before middle age. What we typically think of as male pattern baldness is largely genetic and often inherited from our mother’s family. So, Connor could check out his maternal grandfather or his mum’s brothers – if they’ve experienced hair loss, the chances are he has inherited the same balding pattern. Other types of hair loss, including a common kind called telogen effluvium, are often influenced by what we eat. It’s essential to understand the cause of your hair loss first, as this will determine whether a diet can help. Sadly, there is no magic bullet, but here are some steps to get you started: Eat a balanced, nutrient-dense diet Try caffeine-based shampoo Apply rosemary oil to your scalp – one study that compared rosemary oil to minoxidil (an over-the-counter treatment for hair loss) found both products led to similar results Consider trialling a red-light hair regrowth mask Get a full lowdown with our baldness guide. "A pain in my groin led to me seeing numerous specialists" Simon, 32, London I have had a dull pain in my groin that occurs sporadically and has been present since I was a teenager. The only thing I noticed that might have caused it was the need to urinate or standing up for a long time. When I was 24 and queueing for a toilet at a gig in some discomfort, I mentioned this to a friend and he said he thought I might have a hernia. This triggered a diagnostic journey that continues to this day. I have, at times, worried about what the underlying cause might be, and this has occasionally had an impact on my mental health. I have consulted with massage therapists, hip specialists, oncologists and urologists. No one has been able to find the cause of the problem, which I'm told is likely not psychosomatic, but rather simply undiagnosable. A year ago, I found out that I had issues with sperm motility and saw a second urologist, and he also thinks it's not linked. The problem is sometimes compounded by constipation, so when it's bad, I go through phases of making dietary improvements that do not last. I also try to stand for shorter periods of time to avoid aggravating it. I did worry it might be something so serious it would be life-threatening. But, at the start of the year, ahead of an MRI and colonoscopy that a specialist assured me I did not need, he said that if the pain had not killed me since the first symptoms occurred in my teenage years, it won't do so now. I tend to seek health advice from the NHS website, a variety of doctors, my mother, ChatGPT, my wife, friends and friends' parents, in that order. Dr Chintal's advice Longstanding discomfort of any sort can be frustrating to live with, especially when it has been present for many years and no clear diagnosis has been found. Groin pain has many possible causes, ranging from muscular strain and tendon irritation to nerve sensitivity, urology issues or bowel-related triggers, and some cases can remain difficult to label precisely, even after thorough assessment. For anyone with similar symptoms, the first port of call should be your GP, who can rule out conditions that need urgent treatment. They may examine the abdomen, groin and testicles, check for a hernia and review bowel habits. If required, they may arrange an ultrasound, MRI or blood tests, or refer to other specialists, depending on the pattern of symptoms. Red flags such as sudden severe pain, a new lump, testicular swelling, fever or difficulty passing urine should prompt urgent medical review. Constipation can aggravate groin and pelvic pain, so maintaining hydration, fibre intake and regular exercise may help reduce flare-ups. It's sensible to reference the NHS website and maintain continuity with a regular GP rather than seeking multiple opinions, as consistent care helps to build a clearer picture over time and prevents conflicting information. In addition, your GP has your full medical record to enable them to make an informed decision. Read our helpful guide on why gut health is so important, then explore what dehydration does to your body, and symptoms to look out for plus learn what is fibre? and simple, cheap ways to get enough fibre in your daily diet. "HIV is a constant worry" Gianni, 27, Bologna I have a long list of health worries; some might call me a hypochondriac, but it’s hard not to when you’ve seen how certain conditions affect people close to you. My biggest concerns are HIV and arthritis. I watched my grandfather struggle with arthritis and saw how much it affected his daily life. As for HIV, my worries focus on both the risk of transmission and the fear of contracting it myself. Neither concern affects my daily routine much, but the thought of HIV has made me more cautious in casual relationships. I always take the necessary precautions, yet it lingers in the back of my mind, one of those quiet and persistent worries you learn to live with. When I’m looking for advice, I usually consult doctors, check reliable online sources and talk with a few friends who work in healthcare. I also try to be open about it, especially when it comes to HIV. I think starting conversations helps raise awareness and break down the stigma that still surrounds the topic. It’s not something people should feel embarrassed or afraid to discuss. Dr Chintal's advice For anyone concerned about HIV, NHS guidance recommends regular sexual health screening, particularly if you have new or casual partners. Local NHS sexual health clinics offer confidential HIV tests, STI screening, and clear information on transmission and prevention, including pre-exposure prophylaxis (PrEP), which is available through the NHS for people at higher risk. Using condoms and testing regularly remain the most protective steps. Your instinct to seek information from trusted health professionals and reliable websites is great. Talking openly about HIV is incredibly helpful too, as awareness and removing the stigma are vital. For anyone with similar concerns, starting with speaking to your GP or attending a sexual health clinic would be advisable. Kerry's advice Witnessing a family member’s struggles with a chronic illness is both upsetting and heightens our awareness of how debilitating certain conditions can be. Arthritis is a common condition affecting approximately 10 million people in the UK. There are many types of arthritis, although they are all characterised by joint pain and stiffness. Focusing on an anti-inflammatory diet – think Med-style – can be useful because it naturally encourages the inclusion of so-called anti-inflammatory foods. These include oily fish, nuts, seeds, fruit and vegetables and healthy fats like olive oil, while minimising the consumption of processed foods, which are typically high in sugar and fat. Eating this way will support Gianni’s immune system and may help maintain his health and protect him from infections. Gianni is adopting the right approach to his concerns over HIV, and by eating well and practising the necessary preventative measures, he can continue to minimise his risk. Learn more about the Med-style diet. "My poor diet has led to worrying health problems" Brian, 27, London It might sound dramatic, but my biggest health concern is losing my toes – and no, it's not like I’m trekking through the Antarctic, I’m just an office worker who spends most of the day at a desk. The worry comes from something my doctor told me: I have irreversible nerve damage linked to my (admittedly subpar) diet. It’s a frightening thought. Whenever I reach for a jaffa cake instead of fruit or veg, I can almost see the doctor’s concerned face in my mind, though I’ll admit that doesn’t always stop me finishing the packet. Lately, I’ve made a real effort to turn things around. I’ve added more fruit and vegetables to my meals, started swimming regularly to boost my fitness and I’m now three weeks smoke-free – go me! I like to think that these changes are helping not just my toes, but also my health as I get older. One misconception people have is that I don’t take it seriously. I do, even if I tend to make jokes about it when talking to friends. They’ll often ask why I don’t just eat healthier, but for me, food has always been tricky, as new or unfamiliar things can feel stressful to try. I’m working on it, and while it’s not an overnight fix, I’m proud of the progress I’ve made. Dr Chintal's response Nerve-related symptoms can feel understandably frightening, especially when linked to lifestyle factors. For anyone with similar concerns, the first step is always a GP review. They may check blood tests for vitamin deficiencies, thyroid conditions, diabetes, or alcohol-related causes, as these are common contributors to nerve damage. If symptoms are progressing or unclear, your GP may consider a referral to a neurologist for review and possible nerve conduction studies. NICE guidance emphasises that lifestyle changes can significantly affect nerve health. Stopping smoking, moderating alcohol intake, increasing exercise and gradually improving diet can all help to prevent progression and support overall wellbeing. Importantly, dietary change doesn’t need to happen overnight. Adding one or two new fruits or vegetables to a weekly shop or swapping snacks for healthier options occasionally can be a realistic starting point. Small, sustained changes genuinely do make a difference. People who find adding food variety difficult may benefit from support from a dietitian or by following specific programmes aimed at building confidence with unfamiliar foods. It’s important to note that nerve damage does not always mean inevitable severe complications, especially when modifiable risks are addressed early. Regular follow-up with a GP ensures that symptoms are monitored and any new concerns are picked up promptly. If you think reducing your alcohol intake could support a healthier lifestyle, take a look at our ways to cut down alcohol and explore our best non-alcoholic and low-alcohol drinks taste tested for smart swaps. You can also read our guide on what is a balanced diet for men? for a clear starting point to help improve what you eat and when. "I have high cholesterol" Greg, 45, London God bless the NHS – if I hadn’t taken part in one of their free health checks, I’d never have known my cholesterol was high. Now that I’m aware, I’m doing my best to manage it by avoiding foods that can raise cholesterol, though I’ll admit I still tend to pick the things I enjoy over what I know is good for me. That choice usually comes with a slight pang of guilt afterwards. I think there’s still a lot of confusion around fats, saturated fats and dairy. The advice has changed over the years and many people still go by outdated information, so it’s hard to know exactly what’s best. Luckily, I feel I’m in safe hands: my wife, a health editor, is the first person I turn to for up-to-date advice and reassurance. Kerry's advice With a reputation for being a dangerous blood fat, it may come as a surprise to learn that cholesterol is essential for health, but having high levels of the wrong type may be a cause for concern. Greg is correct, there’s a lot of confusion surrounding cholesterol. We previously thought certain foods like eggs were to blame. We now know this is incorrect – only 2% of the fat we eat will be in the form of cholesterol, so you’d need to eat a lot of these offending foods! In the UK, the prevalence of high cholesterol is common, with 56% of men and 61% of women reported as having high levels, often starting from the age of 45. The good news is, there’s a lot you can do, such as: Cut saturated and trans fats – that’s red meat, butter and tropical oils like coconut, as well as fast food and takeaways Eat less refined, processed foods, like pastry, bread and biscuits Increase fibre-rich foods, especially oats and flaxseeds Eat a variety of fruit and vegetables Be more active If you smoke or vape, stop! Stick to government alcohol guidelines Find more information in our understanding high cholesterol guide. "Getting older comes with health issues" Johnathan, 52, London My biggest fear is losing the ability to be as active as I am now. That comes from experience – I’ve already had illness stop me from doing things I love. I can’t run anymore, I tire more easily and my gut often hurts. I can’t eat as freely as I used to. The fear goes deeper, though: my mum died when she was 52 after six years of aggressive cancer. It felt old at the time, but now that I am that age, it feels too young. My attitude to illness and ageing has changed a lot: it used to frighten me, but now I see it differently. We can’t stop the ageing process, but we can certainly accelerate it through our lifestyle, so I try to avoid that. I don’t drink or smoke, but exercise and eat reasonably well and prioritise my mental health. It’s taken me a few years to get here, but I’m much happier for it. I’ve come to believe that moderation isn’t always the answer; some things are best avoided altogether. Drinking, for example, is carcinogenic, no matter how we justify it. I enjoy listening to holistic health podcasts such as Feel Better, Live More and strive to take a balanced approach. I don’t see traditional and alternative medicine as opposites; the two can work together. For me, that might mean taking antidepressants alongside making lifestyle changes, rather than relying solely on one or the other. I’m more open now than I used to be. For years, I bottled everything up, but I’ve learned that the more we talk, the better. Hypochondria isn’t helpful, but nor is silence; as we get older, it’s better to get things checked than to ignore them. Kerry's advice Johnathan has a positive and balanced approach to the privilege that is ageing. However, his concerns around losing the ability to be as active as he is today are shared by many. Key to this is maintaining his physical strength and flexibility. Exercise is the most important tool to adopt for improving longevity and, more importantly, health span. Over a lifetime, the shape of that exercise will change, so although River may find running no longer suits him, there are countless other options, such as cycling or hiking. Another crucial factor to support healthy ageing is maintaining muscle strength through practices like resistance training, combined with some form of flexibility and balance training, like yoga, Pilates or tai chi. Johnathan should be sure to support this physical activity with a balanced diet that includes adequate protein for his age, gender, size and activity levels. This will help support muscle strength and minimise the risk of age-related muscle loss (sarcopenia). Discover more about protein with our helpful guide. "I wish I knew what caused my migraines" Jim, 33, Northumberland I suffer from severe but infrequent migraines. I only get a handful each year, but when they strike, they’re completely incapacitating: pins and needles down one side, facial weakness, slurred speech, visual disturbances, pain, dizziness and nausea. When I’m tired, stressed or nutritionally run down – or even when the seasons change – I can feel one coming. I often feel embarrassed about how much they floor me. It’s hard to explain to non-sufferers just how debilitating they are, and I sometimes worry people think I’m exaggerating. But, the reality is that I can’t work when they hit: the vision loss and sickness make it impossible to function normally, and I often fear the symptoms could signal something more serious. After an eye test, my optician referred me to St Thomas’s Hospital, concerned about the blurred margins around my optic disc, which is a possible sign of a more severe condition. My blood pressure was slightly high for my age, which added to the alarm. Following an MRI, the doctor reassured me that the shape of my optic disc was unusual but harmless, and the migraines were simply migraines. Still, it’s unsettling to have two professionals see the same evidence and draw opposite conclusions, that you’re either fine or facing an emergency. I’m aware of my hypochondriac streak and sometimes overcompensate by keeping quiet, waiting for symptoms to pass instead of seeking advice. It means I often bottle things up rather than talk openly with friends or partners about my health. Dr Chintal's advice Migraine, especially with symptoms like weakness, visual disturbance, or speech difficulty, can be extremely frightening, and it's very common to worry about more serious causes. For others experiencing similar episodes, an initial GP appointment is essential. Depending on symptoms, a GP will check blood pressure, examine the nervous system and may consider an MRI or referral to neurology in line with the NICE guidance for ‘red flag’ headache symptoms. Once serious causes are ruled out, the focus shifts to symptom management. GPs can offer acute migraine treatments, review lifestyle triggers and consider preventative medication if migraines are severe or interfere with work. Keeping a migraine diary, noting sleep, stress, diet and weather changes can help to identify individual patterns and triggers. If visual symptoms or eye pain occur, an optician assessment is also recommended, as they can detect optic nerve changes or raised eye pressure. Your experience of conflicting opinions can understandably be alarming. However, after a reassuring normal MRI scan the opinion may have changed and I hope this reduces the fear of a missed diagnosis. Many people feel embarrassed by how debilitating migraines are and worry about being labelled as hypochondriacs. However, NHS guidance stresses that migraines are a recognised neurological condition. Speaking early with a GP, rather than waiting or bottling concerns, is the most effective way to manage symptoms and gain confidence. We are here to help. For more information on migraines, read our articles on does food affect migraines? and migraine vs headache: a neurologist explains the difference. Enjoyed this? Check out: What is a balanced diet for men? Ways to lower cholesterol What is high blood pressure? How much exercise shall I do each day? Do supplements work? Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our newest regular contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Why your Christmas turkey just got 30% more expensive – and how to avoid the shock
Discover what's behind the rising cost of turkey in 2025 - and how you can combat it
Have you started shopping for your Christmas dinner yet? If you've been browsing the supermarkets, you might have spotted that turkey is a lot more expensive this year... Turkey is the staple centrepiece of our Christmas dinner but with rising farming costs, labour and inflation, your festive plate is likely to have gone significantly up in price compared to what you are used to. At the major supermarkets, more than half of all frozen turkey lines are outpacing general inflation, while preorders of fresh turkeys are seeing double-digit price hikes, according to analysis by The Grocer. Premium turkey crowns have seen the biggest price rises, of up to 28%, while some of the supermarkets’ whole turkeys have increased by up to 20%. The good news is there are still easy ways to enjoy turkey this year without overspending. From choosing the right bird to savvy cooking to stretch it further, here’s how to get the best value for money from your turkey this year. Why does turkey cost more this year? Farming and labour costs have been increasing for the past few years. “Three years ago, following the Ukraine war, agricultural input costs such as fuel and feed hit an all-time high and have remained high since,” explains James Mansfield, founder of the free-range meat delivery service, Field & Flower. “This puts sustained pressure on all of us through higher food prices. Further, in the past year, employment cost increases and seasonal labour availability has impacted farmers." Shopping directly from farm shops or online equivalents seems to be one of the best ways to bag a turkey for the same price you did last year. As Mansfield tells us, “as the farm input cost increases have levelled out from the peak 3 years ago, [his turkey farmer] John has managed to maintain his turkey cost price. We have therefore not increased our whole turkey price this year and have reduced the price of some of our free-range turkey breast joints.” By going straight to the farm, you’ll not only know where your bird was raised, it’ll likely have higher welfare standards and you cut out the cost of the middle men. Another option is to hold your nerve and visit the supermarkets in the week running up to Christmas. As the major retailers battle it out to be the best value, there’s likely to be some great deals on on-the-shelf purchases. If you’re happy to be flexible with what ends up in your basket, there are sure to be some bargains to be had. It’s not just the turkey Inflation has affected the cost of all food and while it might feel like a bigger jump with a product you buy once a year such as turkey, the impact is often greater elsewhere. Turkey is still a better value choice than a beef joint or wellington as the average price of beef per kilo has increased 18% in the past year. Mansfield says, “Beef has been especially impacted [by inflation]. The beef market is under pressure with a real squeeze on supply, something that's reflected all over the world, while demand has remained relatively strong and held a high price." And it’s not just the protein on your plate that’s likely to cost a bit more this year. Over two-thirds of Brits will cook roast potatoes this Christmas and price rises have hit farmers of this staple crop too. “Recent trends have seen all the main costs of growing potatoes increase, from the cost of labour to the cost of power for water irrigation and storage. The dry summer with little to no rain for much of the country shows how the changing climate is increasing the risk growers face in growing the country's potato crop”, explains Alex Godfrey, Grower and Chair of GB Potatoes. “Despite these challenges, Christmas wouldn't be Christmas without roast potatoes, and even without retailer promotions, potatoes remain great value and a good source of nutrients all year round.” How to make your turkey go further Be smart about the turkey you buy. Turkeys are big birds so if you’re only cooking for a few, consider a turkey joint. Crowns or breast joints are ideal for a party of four, or for a budget option opt for turkey legs which are delicious slow roasted. Remember that with all the trimmings, each of your guests will likely eat less meat than a standard Sunday lunch. Though of course, you might want to factor in leftovers. Have a look at our portion planner as a guide. Choosing a whole bird is usually the best value for money. If you think a crown would be enough meat for your Christmas day, consider removing the legs yourself (or ask a butcher to do it for you). Cooking the legs and crown separately makes roasting turkey a whole lot easier, as you don’t need to worry about drying out the breast during the extra time needed to cook the legs through. Roasting the legs low and slow allows the dark meat to cook gently, resulting in meltingly tender turkey. You could even confit them in oil or goose fat so they’re really juicy. Do this on Christmas Eve, then strip the meat from the bones to warm through on Christmas day and enjoy alongside the crown (then the confit fat can be used for your roasties too.) Or pop the legs in the freezer to cook another time. Check out our recipe for brined roast turkey crown and confit legs. With a whole bird you’ll also benefit from the giblets which are great for adding flavour to a make ahead gravy – check out our flavour bomb roast turkey and gravy recipe which uses the giblets. If you like, remove the liver from the pack of giblets first, chop it finely and add it to your stuffing – stretching it further and making it richer. With some savvy cooking, you can also stretch your leftovers further than you think. Use the turkey carcass to make stock with all the vegetable peels and trimmings from Christmas Day (save everything in a container to cook on Boxing Day). Once strained this bone broth is packed full of flavour that can form the base of an array of soups, stews and sauces. Check out our full guide to the best turkey leftover recipes, from curries and pies to nachos and noodles. Bulk out chunks of turkey meat in a curry, casserole or pie with beans, chickpeas or lentils. Or add shredded turkey to stir fried rice, a grain salad or to top a pizza where you need less anyway. The value in your turkey comes not only at Christmas dinner but all the meals you serve from the leftovers. Check out more Christmas inspiration Christmas leftover recipes Leftover Christmas turkey recipes Leftover Christmas ham recipes Family dinner ideas for Christmas leftovers 10 ways with leftover Christmas dessert
Dr Chintal Patel reveals how simple shifts to your daily diet and lifestyle can support brighter, healthy-looking skin that feels nourished and radiant
Did you know the skin is the largest organ in the body? It acts as a protective barrier, regulates temperature, enables sensation and helps produce vitamin D. Our skin even has its own microbiome, which is essential for supporting our immune system. There are many factors that impact your skin, such as age, hormones and genetics. But, the good news is that your diet and lifestyle play a powerful role in keeping your skin healthy and glowing at any age. In fact, our skin is also a visible sign of our inner health, often reflecting what’s going on inside our bodies. Let’s explore how to feed your skin for optimal wellbeing. Eat more of these foods A rainbow of fruits and vegetables Variety is key to providing the vitamins and antioxidants our skin needs to repair external damage. Yellow, orange and red foods are rich in beta-carotene, which the body converts to vitamin A and retinol, both essential for healthy skin. Try swapping white potatoes for sweet potatoes or butternut squash in your cooking. Healthy fats Eating the right types of fats is important, especially omega-3 fatty acids, which strengthen the skin’s natural moisture barrier and keep it hydrated. They also support collagen production, vital for skin elasticity and firmness. Good sources include oily fish such as salmon and mackerel, as well as flaxseeds, chia seeds and walnuts. Protein This is a building block for collagen and keratin, which are essential for skin strength and elasticity. Add more lean protein sources, such as chicken, fish, tofu and tempeh, to your meals. Zinc & selenium Both are essential trace minerals that our bodies can’t make, so we must get them from our diets. Zinc supports wound healing and healthy cell turnover, key for acne-prone skin. Selenium acts as a powerful antioxidant, protecting skin cells from free radical and UV damage. Good sources include pumpkin seeds, beans, lentils, chicken, eggs, brazil nuts, seafood and wholegrains. Water & hydrating foods Adequate hydration supports skin plumpness and elasticity. Try to drink water at regular intervals throughout the day, and include hydrating foods like cucumber, watermelon and soups to help ‘eat’ your water. Foods to limit Ultra-processed foods These are often low in nutrients and high in sugar, salt and unhealthy fats, which can trigger inflammation and, in turn, affect skin health and accelerate ageing. Excess sugar Too much sugar drives a process called glycation, which damages collagen and elastin, the proteins that keep skin firm and smooth. Alcohol Excess alcohol dehydrates the skin and impairs nutrient absorption, leaving it looking dull and less able to repair itself. What else can I do? Protect your skin UV damage from the sun is the leading cause of premature skin ageing. Apply a daily sunscreen with at least factor 30+ to keep your skin protected. Stay active Regular movement boosts circulation, helping deliver nutrients to skin cells and supporting overall skin health. Prioritise sleep Skin repairs and regenerates overnight, so aim for seven to nine hours of quality sleep each night to maintain a healthy complexion. Discover more content for healthy skin... The best biotin supplements 2025 - for dry skin, hair loss and more Collagen-boosting recipes Best zinc supplements 2025 - for immune health, wound healing and healthy hair and skin Eat your way to fabulous skin Liz Earle's top five secrets for radiant skin Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen
Mary Berry on celebrating 90 years, getting ahead for Christmas and whether she'd be a faithful or a traitor
National treasure Dame Mary Berry talks all things festive including her favourite Christmas dishes, plus one food she would happily never eat again!
The Good Food Podcast In this festive episode of the Good Food Podcast, host Samuel Goldsmith welcomes the legendary Dame Mary Berry. Mary shares heartwarming stories from her childhood, insights into her 90th year, and the inspiration behind her new book, Mary 90: My Very Best Recipes. The conversation covers family traditions, memorable moments with celebrity friends, and practical tips for stress-free holiday cooking. Mary reveals her favourite Christmas dishes, confesses her culinary shortcuts, and offers timeless advice on food, family and relationships. Whether you’re looking for recipe inspiration or a dose of Mary’s signature warmth and wisdom, this episode is a holiday treat you won’t want to miss. View oEmbed on the source website Or listen here. Bonus episode Listen to the bonus cook-along episode. View oEmbed on the source website Listen to more podcast episodes, including our Cook Smart podcast and Tom Kerridge podcast.
Travel through traditions around the world
Explore how families around the world shape Christmas through evolving traditions, memories and shared dishes, from biryani feasts to Filipino lumpia
Growing up in India, we never let religion get in the way of a good party with outstanding food. My Hindu parents happily embraced Eid with family friends and partied until dawn on Christmas Eve. That spirit of joyful gathering feels especially alive at Christmas, a celebration that transcends borders and belief. Nowhere is this more evident than in our food. Across cultures, Christmas is often celebrated the day before with a meal of magnitude. For the Swiss, this may mean fondue or raclette, while the French are known for le réveillon, a grand multi-course meal. Yet the turkey dinner on Christmas Day remains a showstopper. Cranberry sauce at the side, potatoes roasted in fat and sprouts with chestnuts or pancetta are familiarity and tradition rolled into one. We add our own touches where tamarind sauce replaces gravy, or spice rubs adorn a roast. Tradition is rarely static. It travels, borrows and merges. Where turkey isn’t served, the feast is no less abundant. For Ranji Thangiah’s British-Sri Lankan family, biryani takes centre stage at their rented Norfolk cottage. This dish was also a staple at Christmas celebrations in my Kolkata childhood, where Muslim bakeries sold fruitcake and decorations alongside bread. With its Muslim heritage, biryani has long crossed religious and cultural lines, becoming a ceremonious centrepiece to gather around. The ritual of gifting fruitcakes – soaked, wrapped and shared – is a gesture of generosity, and one embraced by Ranji. It’s a journey that commences in October and contributes to the anticipation of the big day. Elsewhere, Christmas takes shape in acts of making and sharing. For Melissa Hemsley’s Filipino family, lumpia are non-negotiable. The preparation itself becomes a ritual, mums and aunties sitting around the table, rolling, filling, frying, arguing over who has been too stingy or too generous. The joy lies not only in eating them, but in the laughter woven into every move. Of course, there are places where Christmas traditions survived in the shadows. For Olia Hercules, who grew up in the Soviet Union, Christmas was forbidden. New Year was elevated as the state holiday instead. A trip to Western Ukraine in the 1990s was a revelation: embroidered coats, singing and dancing, and 12 pescatarian dishes laid out with pride. Now, her Christmas table blends old and new with varenyky dumplings filled with kraut, mushrooms and UK-inspired roasted chestnuts – a nod to both her homes. The level of effort often matches the quality of ingredients at the Christmas table. Zeppole – golden, sugared pastries – are a festival favourite for Italians that are likely to vanish as quickly as they are served. In France, scallops with hazelnuts are elegant yet simple. They share the same intention: to mark the season with something special, something worth the effort. But festive feasting doesn’t end there. Melissa thinks that leftover lumpia could make a divine Boxing Day sandwich with sweet chilli mayo, and she might be on to something. Boxing Day is, of course, the spiritual home of leftovers, although in my house they disappear into baps on the big day itself. Christmas is not one feast but many – the act of making and sharing, and most of all, finding ways to keep traditions alive and evolving, no matter where we are in the world.
Five reasons you should follow Good Health by Good Food
Find out how Good Health are cutting through the noise on social with our straight-talking tips and no BS advice
1. We separate fact from fiction The world of health on social media is a scary one – some might say unhinged. With more dangerous misinformation spreading than ever before, it can be hard to know what to believe or who to trust. That's why we're here: to bring you straight facts and tips from nutritionists and experts, including NHS doctors and gut health scientists, so you can feel confident when it comes to your health. We'll always call out the BS we spot on social media, like drinking six raw eggs a day for energy. Yes, really! Whether you want to know more about fart walks, red flag symptoms to look out for, or the benefits of creatine powder, there's no ground left uncovered. 2. We share delicious recipes Brought to you by the same team as Good Food, we are always food lovers at heart. When we talk about eating well, we don't mean restricting yourself or feeling hungry – we mean trying new, delicious, nourishing meals packed full of colourful plants and protein. We'll keep sharing recipes for wholesome breakfasts, filling lunches, hearty dinners and energy-boosting snacks that you can find on the Good Food app or website. Keep a look out for viral recipes such as tiramisu overnight oats and marry me butterbeans. 3. We're here every step of your fitness journey Whether you're a keen marathon runner, looking to up your workouts in the gym or just starting to get fit and healthy, we're here to educate and inspire. You'll find answers to how to fuel and recover properly, as well as the best protein-packed snacks and meals. 4. We're your place for wellness In these overstimulating times, it's important to prioritise your sleep, mental health and wellbeing. Our experts will share tips to support your mood, energy levels, gut health and more. Yes, we'll cover supplements and wellness trends, but we'll always keep it real and give you our science-backed opinion. 5. We believe in health for everyone We cater to all with our tailored health advice. If you're struggling with energy levels, gut health, hormones or how to get more energy, we will cover it. If you have a topic in mind, drop us a DM – we're always here. So, what are you waiting for? Follow Good Health by Good Food on Tiktok, Youtube and Instagram now. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.