World Mental Health Day on the 10th Oct is a great reminder that looking after our mind is just as important as looking after our body. While we can’t promise the kale in some of our meals will solve all your problems (spoiler: it won’t), research shows what we eat can play a powerful role in supporting our mental health. And the good news? It doesn’t have to be complicated.
So, from the team at We Feed You (who also enjoys good food, coffee, and a small glass of red with our Beef and Bacon Stew), here are some nutrition tips to help boost your mood and mental wellbeing - plus why exercise should be part of the picture too.
1. Feed Your Gut, Feed Your Brain
Ever had a “gut feeling” ? Turns out, it’s not just a saying. Around 90% of our serotonin (the happy hormone) is made in the gut. That means your gut bugs (aka microbiome) are basically the behind-the-scenes crew of your mental health show. So some great ways to feed your brain are:
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Eat more fibre by making veggies, legumes, whole grains, nuts, and seeds your friends.
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Enjoy fermented foods like yoghurt, kefir, kimchi, or sauerkraut to help diversify your gut bacteria.
(And no, sadly, wine doesn’t count as a fermented food here.)
Did you know most Australians consume significantly less than fibre than what is considered an adequate intake. This is one reason we actually include the fibre content of our meals in the nutrition table of our website. You'll tend to find the meals with a high vegetable content such as our Moroccan Vegetable Stew with Quinoa or Thai Green Curry, are higher in fibre - which is a great reason to add some of our vegetarian and vegan meals to your cart.
Our Moroccan Vegetable Stew with Quinoa has 10.8 grams of fibre per serve, coming from a range of veggies, grains, fruit and pulses.
According to the National Health and Medical Research Council (NHMRC) the recommended daily fibre intake for adults is set as an Adequate Intake (AI).
Adequate Intake (AI) for Dietary Fibre — NHMRC (2006, updated 2017)
| Group | Adequate Intake (AI) |
|---|---|
| Men (19 years and over) | 30 g/day |
| Women (19 years and over) | 25 g/day |
| Pregnancy (14–50 years) | 28 g/day |
| Lactation (14–50 years) | 30 g/day |
Notes:
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The NHMRC recommends increasing dietary fibre from whole grains, fruits, vegetables, legumes, and nuts rather than supplements.
2. Protein = Building Blocks for Brain Chemicals
Protein isn’t just for gym buffs. The amino acids in protein foods like lean meat, chicken, fish, eggs, tofu, and legumes are used to make neurotransmitters – the little messengers in your brain that influence mood and focus.
Think of protein as the raw material for your brain’s “happy factory.” Without it, production slows down and nobody wants that.
Again, you can use the filters on the We Feed You website to see which meals are considered a good source of protein. We currently have 44 meals which meet this criteria. For example our BBQ Pulled Pork with Yellow Rice has 32.9g protein per serve and our Beef Rogan Josh 35.8g. Many meals are a great way to help you get your protein intake up for the day.
RDI for Protein — NHMRC (Adults 19 years and over)
| Group | RDI (grams per day) | RDI (grams per kg body weight) |
|---|---|---|
| Men (19 years and over) | 64 g/day | 0.84 g/kg/day |
| Women (19 years and over) | 46 g/day | 0.75 g/kg/day |
| Pregnancy (14–50 years) | 60 g/day | 1.0 g/kg/day |
| Lactation (14–50 years) | 67 g/day | 1.1 g/kg/day |
Notes:
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The values assume an average healthy adult with moderate activity levels.
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People who are older, very active, or recovering from illness may need higher intakes (often 1.0–1.2 g/kg or more).
3. Omega-3s Are Brain Food
Your brain is about 60% fat, so it’s no surprise that the type of fat you eat matters. Omega-3 fatty acids (the good fats) found in oily fish (salmon, sardines, mackerel), walnuts, flaxseeds, and chia seeds are linked with better mood and reduced risk of depression.
It’s important to know that foods that provide the omega-3 fat ALA like flaxseeds, chia seeds, soya beans and walnuts, can be converted to EPA and DHA. BUT, the process is not very efficient. This is why some people, especially vegetarians and vegans may benefit from an EPA or DHA supplement. Please discuss this with a healthcare professional whether you could benefit from an omega 3 supplement.
4. B Vitamins: The Unsung Heroes
B vitamins - especially B12 and folate, play a role in energy production and brain health. You’ll find them in whole grains, leafy greens, eggs, legumes, and lean meats.
Put it this way: if your brain was a smartphone, B vitamins would be the charger. Without them, you’ll be running on low battery pretty quickly.
5. Hydration: Don’t Let Your Brain Dry Out
Even mild dehydration can cause irritability, fatigue, and brain fog. Aim for 6–8 glasses of water a day. And if plain water bores you, jazz it up with fruit slices, herbs, or herbal tea
Yes, coffee counts for hydration (cheers to that), but balance it with water to keep things even.
Combine your We Feed You meals with water to stay hydrated.
6. Don’t Forget the Magic of Movement
Nutrition is key, but exercise deserves its own spotlight when it comes to mental health. Regular physical activity helps release endorphins (the “feel-good” chemicals), improves sleep, reduces stress, and can even make you crave healthier foods.
And no, you don’t need to run a marathon. A brisk walk, a dance in the kitchen while heating up your We Feed You curry, or a yoga session all count.
The Takeaway
Looking after your mental health isn’t about chasing superfoods or following fads. It’s about consistent, balanced eating and moving your body regularly. Add in connection with others, enough sleep, and time for things you enjoy, and you’ve got a strong foundation for mental wellbeing.
So, this World Mental Health Day, give your brain a helping hand. And if cooking feels overwhelming, remember we’ve got your back with chef-made meals ready to go. Less stress, more nourishment.
