Wellbeing encompasses a whole person or community framework that includes both physical, mental, social and economic health.

As we emerge as Dietitians, we are fortunate to have a placement project that gives us the opportunity to use nutrition as a tool for improving overall wellbeing. Dietitians work within the community to improve public health by finding nutritional gaps, advocating for prevention and providing education based on the Australian Guide to Healthy Eating (AGHE) and the unique needs of each person and community.

We’ve had the chance to explore how nutrition can strengthen all aspects of wellbeing through our placement project, Cooking on Campus.

Flinders University Cooking on Campus: Food, Friendships and Fun

Events such as Cooking on Campus are created by the International Student Services (ISS), designed to address gaps to improve student wellbeing. The Cooking on Campus sessions provide an opportunity to socialise and connect with each other in a welcoming space, whilst learning quick, nutritious, budget friendly recipes and gaining new cooking skills. Students can ask nutrition questions, build connections, share cultures and learn together. Leaving the sessions with a free meal, lots of great ideas and new friends!

What barriers do students face when building positive wellbeing outcomes and do student service events actually help?

Through our involvement, we found that international students face unique barriers to nutrition. These included food costs, time constraints, limited skills, lack of culturally familiar food options, limited cooking facilities and transport availability. Many also experience social isolation and difficulty forming friendships. While these challenges were specific to international students, they echo the experiences of many university students.

Feedback from the session highlighted their impact: 84% of participants learnt a new skill, 95% made new friends, and 100% would recommend the program. Yet only 31% regularly attend university run events — showing that initiatives like this hold enormous potential for improving student wellbeing.

…But how does nutrition contribute to the wellbeing of students?…

🏃‍♂️ Body

Physical Health

Nutrition and physical health are closely connected. Diets high in processed foods and low in fresh produce are linked to chronic conditions such as heart disease, stroke, high blood pressure, and type 2 diabetes. With 97% of adults aged 18–24 not meeting vegetable recommendations and 63% falling short on fruit, the importance of improving our nutrition for positive wellbeing is pretty clear.

The Australian Guide to Healthy Eating (AGHE) provides a simple, evidence-based framework for balanced eating, encouraging variety and moderation across food groups:

• 5-6 serves of vegetables
• 2 serves of fruit
• 4-6 serves of wholegrain cereals/grains
• 2-3 serves of lean meats, nuts, legumes/beans, tofu, seeds, fish and eggs
• 2-3 serves of reduced fat dairy

Sleep Function

We all know sleep is vital for our brains to function — but did you know nutrition can influence how well we sleep?

Consuming large amounts of caffeine and sugar (particularly close to bedtime) can have a detrimental impact on the quality & length of your sleep. Caffeine blocks a specific type of adenosine receptor in the brain – A2A to be exact – adenosine promotes sleep and this creates a bit of an issue as the brain stays alert when it should be winding down. Similarly, high sugar intake can cause fluctuations in blood glucose and hormones that disrupt natural sleep cycles.

This doesn’t mean caffeine or sugar are inherently bad; it’s about balance. Being mindful of when and how much you consume can make a real difference to your rest.

Research around nutrition and sleep is a growing area of interest, with the effect of vitamins, amino acids, fatty acids and carbohydrates being investigated. While evidence is still developing, early findings suggest that what we eat and drink can meaningfully affect how we sleep.

🧠 Mind

Cognitive Function

What we eat affects our brain function, memory, focus and learning- all essential for getting through uni.

Research in young adults shows that not eating enough is linked to poorer memory, compared to those who are regularly eating enough food. This means skipping meals or under-eating can make it harder to concentrate, retain information and perform at your best, especially during busy periods.

It’s not just about eating enough, but also about what you’re eating. Food like wholegrains (e.g., oats, brown rice), fruits, vegetables, eggs, dairy, and legumes provide a steady source of energy and key nutrients the brain relies on. For example, B-vitamins found in foods like wholegrains, eggs and leafy greens help the brain produce and regulate neurotransmitters – chemicals that allow brain cells to communicate.

Healthy fats are also important for brain function. Omega-3 fatty acids, found in foods like salmon, sardines, walnuts and chia seeds, help maintain the structure of brain cells and support communication between them. Diets that include these foods, along with a variety of plant-based options rich in antioxidants (like berries, spinach and broccoli), have been linked to better cognitive function and long-term brain health.

Mental Health

What we eat can also influence how we feel through the gut-brain axis; the connection between the gut and brain. The gut contains trillions of bacteria that help regulate mental health by influencing neurotransmitters like serotonin and the body’s stress response.

A balanced diet supports these systems. Fibre-rich foods like wholegrains, legumes, fruits and vegetables help feed beneficial gut bacteria, while fermented foods like yoghurt provide helpful microbes. These dietary patterns are linked to lower inflammation, improved mood and a lower risk of depression and anxiety.

In contrast, diets high in ultra-processed foods, added sugars and saturated fats are linked to poorer mental health. Stress and low mood can also make it harder to maintain regular, balanced eating habits, creating a cycle that may further affect mood and energy.

Social + Spirit

When we talk about health, factors like a fulfilling social life don’t always come to mind. The reality is that a sense of belonging and community actually play a huge role in wellbeing.

Feeling supported, understood, and connected to others are fundamental human needs that link to nutrition in surprisingly meaningful ways.

Cooking a meal or sharing food together (why not both!) can boost happiness, strengthen social bonds, and open opportunities to learn about different foods and cultures. It’s also a practical way for busy university students to stretch budgets and save time.

So, nutrition plays a pivotal role in wellbeing, but juggling university, work, rising costs and other commitments can make it a really difficult balance.

Where to from here?

Wellbeing initiatives like Cooking on Campus, run through student services and the ISCoP for international student specific events, can be a great place to start.

BetterU offers a gateway to well-being at Flinders University – providing a range of services focused on positive student health outcomes.

The AGHE guide to healthy eating and serving sizes provides a great evidence-based framework as a daily guide.

But what if you are interested in a nutrition-based session with none scheduled in the near future?

We have you covered! Using feedback from our Cooking on Campus session and our dietetic backgrounds, we have created a resource for students that breaks down how the body uses food, includes a blueprint shopping list of dietary staples, quick budget friendly recipes, and practical hacks to maximise nutrition without sacrificing time, taste, or cost.

Just remember food is about balance and connection not perfection! Recognising that connection and nourishment go hand in hand helps us see food not just as fuel, but as a way to build community and support each other.

Two resources you can take away from this work.

The Food, Mood & Study EBook is a practical student guide that focuses on helping students eat well while managing time, stress, and limited budgets 🥗📚. It explains the basics of nutrition, such as the role of carbohydrates, protein, and fats in supporting energy, concentration, and overall health, and provides simple, evidence-based strategies for everyday life. The resource includes budget-friendly shopping tips, ideas for quick and balanced meals, and easy recipes such as rice cooker meals, snack options, and muffins 🍜🍎. It also offers broader advice on reading food labels, reducing food waste, and making healthy choices that support study and wellbeing 💡.

The Our Food, Our Story Cookbook is a multicultural cookbook created by international students and staff at Flinders University that celebrates food as a way of sharing culture and connection 🌏🍲. It brings together a collection of diverse recipes from around the world, each accompanied by personal stories that reflect memories of home, family traditions, and individual experiences of studying abroad ❤️. Beyond recipes, the cookbook highlights the role of food in building community, fostering belonging, and connecting students to both their cultural roots and each other 🤝. It also includes additional content such as nutrition advice, sustainability tips, and student food resources, making it both a practical and meaningful resource 🌱.