Eating our way to wellbeing
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Eating our way to wellbeing
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This article was originally published in May 2022. Last reviewed and updated in October 2025 by the Komodo Psychology Team.
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What we eat doesn’t just fuel our bodies – it directly shapes our energy, focus, mood, and resilience. In classrooms and homes, food can be one of the simplest, most powerful tools for supporting wellbeing.
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Can we change our mood with food?
We have all experienced how food can impact our mood:
We’ve all experienced it:
- The comfort of a favourite home-cooked meal.
- The lift from a nourishing breakfast before school.
- The slump that follows a sugary drink or skipping lunch.
Food impacts our emotional state in both subtle and dramatic ways. Beyond short-term highs and lows, what we eat plays a crucial role in brain health and long-term wellbeing.
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The brain–food connection
Research shows that diet quality and eating patterns are consistently linked to mental health outcomes across children, adolescents, and adults (Marx et al., 2021; Firth et al., 2020).
Why? Because the brain relies on nutrients to make the chemicals that regulate mood and stress. Four key neurotransmitters are particularly important:
- Serotonin – stabilises mood and supports sleep.
- Dopamine – drives motivation and reward.
- Oxytocin – promotes bonding and social connection.
- GABA – calms the nervous system.
Just like building blocks for the body, these “messengers” need the right nutrients to function properly. Without enough of them, we are more vulnerable to stress, low mood, and fatigue.
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So eating is important. How important?
Our society and way of living today is fast paced and ever-changing. This often leads to mealtimes being missed and substituted for eating on the go - typically with high processed, convenient foods. Research shows us that this can lead to a vicious cycle of low energy, poor concentration, poor nutrition and low mood (Firth et al., 2020). When we eat a balanced, regular diet, we will have enough energy to meet the demands of our day. When we have not met our nutritional needs, our brain and body will struggle to meet the demands we place on it, and we may feel mental and cognitive fatigue as a result.
The recently updated Australian and New Zealand College of Psychiatrists’ clinical practice guidelines suggest that supporting people in a healthy diet with regular eating is a “non-negotiable” step when it comes to wellbeing and mental health.
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Food & learning: why breakfast matters
Food doesn’t only affect mood – it directly impacts learning. The brain consumes around 20% of our daily energy, and students need a steady supply of nutrients to sustain concentration, memory, and problem-solving.
- Skipping breakfast has been linked to poorer attention, reduced working memory, and lower test scores in children and adolescents (Adolphus et al., 2019).
- Balanced breakfasts (with protein, complex carbs, and healthy fats) improve classroom behaviour, increase focus, and support better learning outcomes.
- Stable blood sugar through regular meals helps students avoid the mid-morning energy crash that disrupts participation and focus.
For teachers, a quick snack or small breakfast before class can also help regulate energy and reduce stress, supporting clearer thinking and calmer classroom management.
Simply put: a nourished brain is a learning brain.
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Food as more than fuel
While food provides the nutrients our bodies need, it also carries deeper meaning. Eating together is one of the oldest ways humans have built connection, trust, and community.
- Social connection: Shared meals - whether at the family table, in the school cafeteria, or with colleagues in the staffroom - strengthen relationships and provide belonging.
- Joy and pleasure: Enjoying food we love is a direct way to experience happiness. Pleasure in eating is not indulgence; it’s an important part of wellbeing.
- Culture and tradition: Food connects us to heritage, identity, and shared rituals. Celebrations and milestones are nearly always marked with meals.
- Awe and gratitude: From the colours of fresh produce to the effort behind a home-cooked meal, food gives us daily opportunities to notice beauty, give thanks, and pause with presence.
When we see food as more than fuel, we shift away from rules and restrictions towards appreciation, balance, and connection - values that support lifelong wellbeing.
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OK so it’s important. How do we eat our way to wellbeing?
The good news is there’s no single “perfect” diet for mental health. What matters most is balance, variety, and regularity. A wellbeing-supportive diet typically includes:
- A variety of foods across food groups.
- Plenty of fruits and vegetables.
- Proteins (meats, legumes, eggs, tofu).
- Wholegrain and complex carbohydrates.
- Healthy fats (nuts, seeds, olive oil, avocado, oily fish).
- Dairy or alternatives.
- Water as the main drink.
- Regular eating patterns across the day.
- Attunement to hunger and energy cues.
It’s not about labelling foods “good” or “bad.” All foods can have a place. Balance means meeting nutritional needs while still enjoying foods that bring joy, comfort, and social connection.
Food is more than fuel - it’s one of our strongest wellbeing strategies. By creating balanced, regular, and enjoyable eating patterns, we provide our brains and bodies with the tools they need to focus, connect, and thrive. For students and teachers alike, eating our way to wellbeing is about nourishment, not rules - and about building resilience one meal at a time.
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References
- Adolphus, K., Lawton, C. L., & Dye, L. (2019). The effects of breakfast on behavior and academic performance in children and adolescents. Frontiers in Human Neuroscience, 13, 350. https://doi.org/10.3389/fnhum.2019.00350
- Briguglio, M., Dell’Osso, B., Panzica, G., Malgaroli, A., Banfi, G., Zanaboni Dina, C., Porta, M., & Galentino, R. (2018). Dietary neurotransmitters: A narrative review on current knowledge. Nutrients, 10(5), 591. https://doi.org/10.3390/nu10050591
- Firth, J., Marx, W., Dash, S., Carney, R., Teasdale, S. B., Solmi, M., Stubbs, B., Schuch, F. B., Carvalho, A. F., Jacka, F., & Sarris, J. (2020). The effects of dietary improvement on symptoms of depression and anxiety: A meta-analysis of randomized controlled trials. Psychosomatic Medicine, 82(5), 386–393. https://doi.org/10.1097/PSY.0000000000000791
- Marx, W., Lane, M., Hockey, M., Aslam, H., Berk, M., Walder, K., Borsini, A., Firth, J., Pariante, C. M., Berding, K., Cryan, J. F., Clarke, G., & Jacka, F. (2021). Diet and depression: Exploring the biological mechanisms of action. Molecular Psychiatry, 26, 134–150. https://doi.org/10.1038/s41380-020-00925-x
- Royal Australian and New Zealand College of Psychiatrists. (2020). Mood disorders clinical practice guideline. https://www.ranzcp.org
