The top 5 superfoods for kids

In his latest book, "Ultimate Family Wellness," David shares his own story of balancing fatherhood with fitness, and gives his expert advice on how to work out and eat well with the whole family. Here are his top five superfoods for children that are nutritious and tasty for both kids and adults alike.

High in fibre, antioxidants, and tons of other nutrients, oatmeal has been a staple of our breakfast table since my girls, Emilia and Francesca, were about 15 months old. It's that hot meal mom always wanted us to have before we started our day – and she was right. It keeps blood glucose stable, which allows kids to focus for longer in school. Research has also shown that oatmeal can help lower cholesterol, aid in digestion and even improve metabolism. We like to add fresh ground cinnamon, berries, and one teaspoon (5 g) of fresh ground almond butter to our breakfast oatmeal.

This is one of Francesca's favourite fruits, and is thankfully becoming more readily available across the USA, as kiwi from California has started showing up in the produce section at Whole Foods on the East Coast. For a small fruit, it packs a powerful nutrient punch. Kiwis are fat-free and low in calories, provide tons of energy, fibre, and antioxidants, and are packed with vitamins and minerals such as vitamins C and E, potassium, magnesium, lutein, folate, and zinc.

I've previously spoken in my book on the health attributes of everyone's favourite summer fruit. I happily serve watermelon to my daughters whenever I can find organic melons. This guilt-free pleasure is low in sugar and high in vitamins A and C. It is the perfect low-calorie snack. Studies suggest that for adults, watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease.

This is an easy choice as it's one of Emilia's and Francesca's superfoods; it was the first fresh fruit they ate when they were about nine months old. Oh how they loved (and still do) the taste and creamy texture. They are the perfect superfood for children because their bodies easily burn the monounsaturated fat so prevalent in avocados. Additionally, kids use the fat for growth, including brain development and eye health. I like to use avocado in salads, wraps, guacamole, and smoothies. The possibilities are endless.