7 October 2025

Food and mood: how what you eat can shape how you feel

Exams are here, and if your fuel lately has been instant noodles, three coffees and a block of chocolate, you’re not alone. But with Mental Health Month underway and National Nutrition Week (13–19 October) coming up, it’s the perfect time to remember: what you put on your plate can affect what’s on your mind.

At Deakin’s Food & Mood Centre, researchers have shown that the quality of your diet doesn’t just influence your body – it directly impacts your brain and mood. In short: eat well, feel well.

How food fuels your mood

You already know that studying on an empty stomach is a recipe for disaster. But here’s the bigger picture:

• Nutrient-dense foods = lower risk of depression. Diets rich in whole foods – like vegetables, fruit, legumes, nuts, seeds and whole grains – are linked to better mental health.
• Ultra-processed foods = higher risk of low mood. Fast food, sugary snacks and soft drinks may be convenient, but over time they can chip away at your wellbeing.
• Balance is key. It’s not all or nothing – small, smart swaps can make a big difference. Think olive oil instead of butter, fish or legumes instead of processed meats, and water in place of energy drinks.

Why does it matter? Your gut and brain are constantly “talking.” A diet full of colour, fibre, omega-3s and variety helps that connection stay strong, steady and supportive.

You don’t have to overhaul your entire diet to feel the benefits. Small swaps – like adding a handful of nuts to your study snacks, swapping chips for roasted chickpeas, or trying frozen veg instead of skipping greens – can all give your brain the boost it needs to focus and stay calm during exams.

Learn more about food and mood

If this topic sparks your curiosity, you can dive deeper with these resources:

✏️ Take the free course: Food and Mood: Improving Mental Health Through Diet and Nutrition – a three-week online course through FutureLearn developed by Deakin’s Food & Mood Centre.

🎧 Listen in: Professor Felice Jacka joins the ZOE podcast to talk about how food can improve your mood.

Quick and student-friendly inspiration

When you’re tired, stressed and short on cash, eating well can feel impossible. That’s where Nourished@Deakin comes in. It’s a hub of easy, affordable, student-tested recipes designed to keep you fed, focused and fuelled. From budget-friendly bulk meals to quick exam snacks, there’s plenty of options to try.

Got your own go-to recipe you’d like to share?

Submit it to Nourished@Deakin by 17 October for the chance to win one of three A$100 eGift Cards!

Free Deakin resources to support your diet

Alongside good food choices, Deakin has plenty of free resources to help you stay nourished and supported while you study:

• Download the DeakinWELLBEING app for nutrition info, habit tracking and tips in one spot.

• Visit DUSA’s Survival Centre to stock up on free essential food and grocery items.

• Pick up free produce from the Deakin Community Garden (Burwood campus).

• Keep an eye out on the Deakin Life Blog for more content, including exam study snacking tips and recipes plus grocery shopping hacks to keep your spend down when buying nutritious ingredients.

• Follow @deakinlife on Instagram for more nutrition and shopping tips throughout October.

Your mental health matters – especially during high-stress periods like exams. Nourishing your body with the right foods is one simple, practical way to give yourself the best shot at feeling steady, focused and supported. Think of it as fuel for both your brain and your wellbeing.