A strong, healthy dad is the best gift. This Father’s Day, let food and habits shape a sharper mind and stronger body, for him and those who look up to him.

Many dads quietly carry the weight of work, responsibilities, and expectations, often putting their own wellbeing last. But building muscle and boosting brainpower isn’t just about lifting weights, it begins with what you eat. With the right diet, men can sharpen focus, gain strength, and feel energised.

Strong muscles and a sharper mind don’t come from supplements alone. “Your diet plays a huge role,” says dietitian Kavita Nathan, Consultant Dietitian, AIMS Hospital, Dombivli. “A balanced diet plays a vital role in building muscle mass and supporting cognitive function. Whether you're lifting weights, managing meetings, or running around with the kids, nutrition fuels performance,” she says.

Eating mindfully is about choosing foods that help the body recover, energise the mind, and sustain health in the long run.

Protein shakes and chicken breasts are not enough to build strength. “The brain and muscles both need nutrients like B12, omega-3 fatty acids, and complex carbs to perform well. It’s important to pair your workouts with smart food choices, this helps prevent fatigue and burnout. Food is the fuel and the body’s foundation,” adds Dt Nathan.

She suggests the following diet tips to build strength and improve focus:

• Pay attention to protein: Include eggs, chicken, fish, paneer, tofu, and lentils to aid muscle repair and growth. Keep portions balanced, more isn’t always better.
• Add healthy fats: Omega-3s found in walnuts, flaxseeds, and fatty fish like salmon help reduce inflammation and improve brain function.
• Pick whole grains: Swap white rice and white bread for brown rice, oats, quinoa, or whole wheat. They release energy steadily and help with focus.
• Hydrate well: “Dehydration can cause tiredness and poor mental clarity. Aim for at least 3 litres of water a day,” the expert suggests.
• Prioritise iron and B12: For stamina and concentration, add spinach, beans, red meat, or fortified cereals. These nutrients help prevent fatigue and brain fog.
• Cut down on sugar and processed food: Sugary snacks can spike and crash your energy. Ditch packaged foods and opt for fresh, home-cooked meals when possible.
• Don’t skip breakfast: Start your day with a nutritious breakfast, like oats, fruit, eggs or smoothies. It sets the tone for better eating all day.
• Go easy on alcohol: Too much alcohol can disrupt sleep and sap energy. Moderation is key, especially if you're focusing on strength and clarity.
• Mind your portion size: Even healthy food, if eaten in excess, can be counterproductive. Listen to your body’s hunger and fullness cues.