Dads need a regular source of energy for the brain and the body, but you can't find this in everything. Here's our advice for parents - especially fathers - on getting healthy meals that complement their situation.

Food for fathers

With a busy schedule and a fatherly image to maintain, dads need all the brain power and physical energy they can get. Some foods may seem healthy, like the fish you have with your chips, but may ultimately raise cholesterol and cause gradual sluggishness and gastric problems. If you're a dad, take take of yourself the same way you take care of your kids, and try a few of the foods below.

Berries - blue and red

Berries have loads of antioxidants and vitamin C, and are very low-calorie. While blueberries are most common, and regarded as superior, eating any berry is good for the brain and body. Red and orange colours are good to look out for, as they belie the wealth of vitamin C and vitamin A which keeps the brain working and skin looking good.

Steak

Now we’ve got your attention! A good lean steak (grilled) is a great source of protein, zinc, iron, and vitamin B. Go for cuts like sirloin, being naturally less fatty and a good portion-size. Don't over-indulge, though, as this can cause heart problems.

Walnuts

Walnuts leave other nuts trailing in their wake, containing protein for muscles, Omega-3 and anti-inflammatory oils.

Bananas

Beloved of tennis-pros, bananas are wonderful sources of potassium and vitamin B, so they are good for your blood pressure, immune system, heart and metabolism.

Chicken

Chicken is loaded with proteins that encourage your muscles and keeps them well oxygenated. When served as a broth with added vegetables or vegetable stock, chicken is great for boosting the immune system and giving you lasting energy.

Avocado

Avocado fights cholesterol and smooths out many cardiovascular problems, as well as strengthening the skin.

Oysters

A bit of a luxury, admittedly, but oysters are fantastically rich in zinc, making them good for fighting prostate cancer and keeping your sperm count high.

Spinach

Spinach is high in iron and lutein, which build and maintain muscular strength. Its Omega-3 and folates work to heart disease and osteoporosis at bay, while baby spinach increases blood flow to the penis and keeps the prostate gland in good order.

Fish

Any fish is good for you - but before you dash to the chippy, we only mean “fatty-fishes”: mackerel, tuna, sardines, salmon and the like. These all provide lots of Omega-3 oils, improving your heart and joints without adding saturates fats into the mix.

Whole grains

Whole grains are found in common foods like bread and pasta, but only the brown varieties. These are a much better source of carbohydrate than their white counterparts, and also provide relatively high levels of fibre, minerals and vitamins.

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