The Food Chain

When should you eat your evening meal? Is it really better to eat earlier, or does it depend on when you go to bed? And if you do have to eat late, is there anything you can do to reduce the impact on your health?
In this episode of The Food Chain, Ruth Alexander explores what science says about the timing of dinner. From our internal body clocks to the food on our plates, we examine how the evening meal affects our metabolism, digestion and overall health, and separate the evidence from the myths.
Circadian rhythm researcher Dr Emily Manoogian, from the Salk Institute in California, explains what happens inside the body as the day progresses, why eating close to bedtime can affect the way we process food, and whether biology cares more about the clock or our own sleep schedule.
Nutrition scientist Professor Sarah Berry from King's College London shares practical advice on what a healthy evening meal should look like.
Around the world, however, people eat dinner at vastly different times. Food historian Professor Jeffrey Pilcher from the University of Toronto explains why meal times vary so much between cultures, how work, family life and history have shaped the evening meal, and why there has never been one universal way to organise dinner.
If you'd like to get in touch with the programme, please email: thefoodchain@bbc.co.uk
Producer: Izzy Greenfield
Sound engineer: Hal Haines
Picture: Getty (plate of food indicating the time)

Listener Melanie wrote into The Food Chain to ask us to make a programme about the rising numbers of people who eat alone. She told us she often dines solo and sometimes finds the experience daunting. So today Ruth Alexander hears from Melanie and from other solo diners – some who find peace and joy in a table for one, and others who would much rather not be alone.
With the help of Sociologist Professor Eric Klinenberg from New York University, Ruth looks at what’s behind the global rise in single-person households.
And she hears how another Food Chain listener, Malvina from California, brought her friends together around the table, over a video call and how Nishi Singh, determined to enjoy a solo dining experience in Delhi, has turned it into a social media phenomenon.
(Photo: A woman holds a spoon up to her mouth as she eats from a bowl. She is sitting at a sunlit table next to a window, with large, leafy indoor plants behind her. She has long brown hair and wears a blue, ribbed, jumper and a silver necklace. Credit: Getty Images)
If you would like to get in touch with the show, please email: thefoodchain@bbc.co.uk
Producer: Lexy O'Connor
Sound engineer: Andrew Mills

Elite footballers are among the world's most finely tuned athletes. Every meal is carefully planned to fuel training, maximise recovery and prepare for the next match. But it wasn't always this way.
In this episode of The Food Chain, Ruth Alexander explores how football's relationship with food has changed, from the days of steak and beef before a game to today's highly personalised nutrition plans.
Sports historian Professor Matthew Taylor traces the evolution of football's food culture, explaining why clubs once left players to fend for themselves and how attitudes began to shift.
Former Denmark international goalkeeper Kasper Schmeichel reflects on how nutrition changed during his own career, and what modern players understand about food that previous generations didn't.
Mona Nemmer, former Head of Nutrition at Liverpool FC and a nutritionist with the German national team, explains what elite footballers actually eat before, during and after matches, how meals are tailored to individual players, and why feeding a squad is about far more than calories alone.
At major tournaments, those carefully designed nutrition plans have to work on the move. Giulio Caccamo, who was chef for the US Men's National Team at the 2022 FIFA World Cup, takes us behind the scenes of feeding an international squad. From planning menus months in advance to serving players in hotels, training grounds and on flights, he reveals the logistical operation behind every meal, and why food can be as important for morale as it is for performance.
From pre-match pasta to post-match burgers, from sports science to supply chains, this episode explores what it really takes to feed footballers at the highest level.
(Photo: Erling Haaland looks up as eats a snack. His blonde hair is tied back. Credit: Getty Images)
If you'd like to get in touch with the programme, please email: thefoodchain@bbc.co.uk
Producer: Izzy Greenfield
Sound engineer: Jack Wilfan

With dining out becoming an increasingly expensive luxury, we find out how to order the perfect restaurant meal with top tips from a panel of seasoned pros.
The Irish Times food critic, Corinna Hardgrave, veteran server and podcast host Brittany Felton and chef and hospitality advisor James Knight-Pacheco join Ruth Alexander to discuss how to make the most of a well-deserved meal from your hard-earned money. They cover everything from sharing dishes, whether to trust a waiter’s recommendations and if it’s best to stick to what you know – or try something more adventurous when visiting a restaurant with friends or family.
We get the inside track from the diner’s table to the wait staff and of course the kitchen. Brittany Felton explains how her 15-year career as a server means she can quickly assess a table’s needs, even to the extent of working out what kind of meal and evening the diners would like to have.
Corinna Hardgrave shares advice from her 20-plus years as a professional restaurant critic, including how to stay in control if you experience pushy or impatient wait staff when eating out.
And chef James Knight-Pacheco shares his insight on when is the best time to order the special – and when to avoid certain dishes on a menu.
Producer: Sam Clack and Niamh McDermott
Sound engineer: Hal Haines
(Image: Waitress taking the order of a group of friends eating at a restaurant - stock photo. Credit: Getty Images)

Many of us have our own theories about sleep. Perhaps it's avoiding coffee after lunch, drinking chamomile tea before bed, or having a warm glass of milk. But what does the science actually say?
In this episode of The Food Chain, Ruth Alexander explores the relationship between food and sleep, asking whether changing what we eat and drink can help us get a better night's rest.
Professor Marie-Pierre St-Onge, Director of the Center of Excellence for Sleep & Circadian Research at Columbia University, explains what decades of research have revealed about the links between diet and sleep quality. She discusses why poor sleep can change our food choices, how certain dietary patterns are associated with better sleep, and why scientists are increasingly interested in nutrients such as fibre and tryptophan.
Sleep physician Dr Allie Hare, President of the British Sleep Society, brings the perspective of the clinic. She explains the questions patients ask most often, from caffeine and alcohol to herbal remedies and sleep supplements, and discusses some of the biggest misconceptions people have about improving their sleep.
Together, they discuss whether there really are "sleep foods", what role meal timing might play, and how social media trends and expensive supplements can distract us from the basics.
Along the way, they answer listeners' questions and share practical, evidence-based advice on the changes you can make today to improve your chance of a good night's sleep tonight.
If you'd like to get in touch with the programme, please email: thefoodchain@bbc.co.uk
Producer: Izzy Greenfield
Sound engineer: Hal Haines
(Image: A woman with brown hair, holding an orange cushion, yawns while standing next to an open fridge full of food. Credit: Getty Images)