Food & Mood Recipe eBook

It’s a no brainer that what we consume has a huge impact on our physical health, but there’s also significant evidence that what we put in our mouths affects our mental health too. Research has consistently found an association between the quality of people’s diet and their risk of developing depression, and significant studies have proven the role of good nutrition in helping to treat mental illness.

So what can you eat to help improve your mood and manage your mental health? We’ve created a FREE Food & Mood recipe eBook – designed by the Health & Performance Collective’s team of Accredited Practising Dietitians – with ideas and instructions for breakfast, lunch, dinner and snacks!

Want to get your hands on this awesome resource? Yeah, of course you do. Sign up below and start fuelling good feelings ASAP.

More of the (not stuffy) science stuff


The groundbreaking SMILES trial was the first study in the world to demonstrate that dietary changes can improve symptoms in those with clinically diagnosed depression. In the study, 32% of participants achieved full remission (i.e they were no longer considered depressed) after the 12-week intervention, which involved individual consultations with an Accredited Dietitian, while also following a modified Mediterranean diet. 

So what’s the link? Well, have you ever noticed that your emotions are often accompanied by a gut response? Like the feeling of butterflies in your stomach when you’re excited or nervous or feeling a little nauseous when you’re stressed or anxious? Well, there’s a good explanation for this phenomenon! The gut and the brain are thought to be closely linked with each other through the bi-directional communication of the gastrointestinal tract and the central nervous system, known as the gut-brain axis. The vagus nerve plays a key role in the gut-brain axis, but the gut and brain also communicate through our immune cells. This can help to explain why gut health is a key factor in overall health.

The gut microbiome refers to the trillions of bacteria residing in the gut. Research shows that diversity in the amounts and type of bacteria in our gut microbiome will lead to better health outcomes. While everyone has a unique microbiome, if the balance of gut bacteria is disrupted, this could promote inflammation which is a risk factor for mental illness. How do we feed our gut to help the microbiome to thrive with diverse amounts of types of bacteria? The American Gut Project found a number of health benefits associated with eating 30 plant foods per week, compared to consuming 10 or less different plant foods per week.

Those who consumed 30 or more plants had much more diversity in their gut microbiome. They also showed an increase in the number of bacteria which produce compounds called short-chain fatty acids. These short-chain fatty acids have been linked with reduced inflammation and immune function, better mental health outcomes, and nutrients in these plant foods are also known to play a role in the production of serotonin which is linked with mood.

Not only do plant-based foods benefit our gut microbiome diversity which can benefit mental health, but some of these plant foods are also what we like to call ‘mood superfoods‘!

netfit nutrition bundle

Med Diet magic


The ModiMed Diet (from the PREDIMED study) was created based on the Dietary Guidelines for adults in Greece and the Australian Guidelines to Healthy Eating, to make the Mediterranean Diet more relevant for Australians. The ModiMed diet has been linked to improved mental health outcomes. It is a mostly plant-based diet with the inclusion of dairy, seafood and meat in smaller portions less often.

Who are we?

Hi, we’re Chloe and Jess!

We’re both Accredited Practicing Dietitians and Advanced Sports Dietitians, and together have more than 20 years experience working with individuals to help them perform at their best.

We recognise the role nutrition plays in all aspects of our health and how we feel physically and mentally on a day-to-day basis. We believe that by making small changes to our food intake we can achieve outstanding, long-lasting, results.