Fresh Fruit & Vegetable Usage Tips

Peter Varellas, 2008 Olympian

1. Eat often! If you are working out regularly, you'll need more than three big meals a day. Make sure you snack in the morning and afternoon to keep energy levels up.
2. Stay hydrated! If you are thirsty, you should have been drinking water hours ago. Stay ahead of the curve by drinking lots of water, even when you don't think you need it.
3. Healthy snacks can be convenient. Grab-and-go items, like fresh fruits, make great healthy snacks. Making extra food when you cook and pre-packaging leftovers into snack sizes is a great way to have snacks on hand for when you need them.

Elsie Windes, 2008 Olympian

1. If you aren't getting your recommended five servings of fruits and veggies a day, try sneaking a serving during your sandwich at lunch. Add cucumber to a yummy turkey sandwich or apples to your peanut butter sandwich.
2. Buy a big bag of raw almonds and keep a bag of them in your purse or car for a small snack throughout the day.
3. Stay hydrated. Drink plenty of water throughout the day, but try to avoid it during a big meal.
4. Stretch in the morning when you first wake up, even if it's just for 5 minutes. It will wake you up and get you ready for your day!
5. Walk as much as you can during the day. Try parking farthest from the store to get some extra steps in!

Merrill Moses, 2008 Olympian

1. Make water your drink of choice. Not only does water help keep you hydrated, but it won't add calories like juice and soda does.
2. Cooking meals at home is a great way to eat healthy. Lean proteins like fish and chicken combined with vegetables and brown rice makes for a balanced and tasty meal.
3. Fruit and pistachios are two smart snacks that even taste great together. Pistachios contain protein, antioxidants, and B vitamins while fresh fruits often contain fiber, vitamins, and antioxidants. Both foods are easy to travel with, good for you, and make for a great salty and sweet snack!

from Heather Petri, Women's National Team & Three-time Olympian

1. Wherever you go, make sure you bring a whole apple or pear along with you. Both fruits are available throughout the year, contain good-for-you fiber, and make for a filling snack whether you are stuck in traffic or running errands.
2. Sliced apples and peanut butter make one tasty snack that's filled with protein and fiber.
3. Always eat within 30 minutes of working out.
4. Chocolate milk is a perfect recovery drink for post workout. It has both carbs and protein.
5. The skin is in! Most of the nutrients in fruits like apples, pears, peaches, and nectarines are found within the skin (or peel). To get all these nutrients, be sure to eat the whole fruit-skin and all!

Brian Alexander, 2011 Pan American Games Gold Medalist

1. Start the day off with a big healthy breakfast that includes plenty of protein and healthy fats that give you energy.
2. It is extremely important to drink at least two glasses of water every hour. Your body will feel and perform better when it is hydrated. 

Kami Craig, Women's National Team & 2008 Olympian

1. Always pack snacks! It's important to eat small snacks throughout the day as large meals can lead to overeating.
2. Replenish your body and muscles within 20 minutes after working out by snacking on fresh fruit, nuts, yogurt, cheese, or even chocolate milk. Be sure to include foods with protein and carbohydrates in this snack.
3. Drink water throughout the day and during your workouts. Try getting a reusable water bottle and carry it around with you at all times. It's a great way to stay hydrated and be eco-friendly!
4. Never start your day or a workout on an empty stomach. A small snack is better than nothing! Fruit smoothies are an easy and light meal for those who don't like a big meal in the morning or before a workout.
5. To me, the best snacks are those that are fresh and in-season! That's why I load up on cherries, blueberries, peaches, and nectarines in the summertime and crisp, juicy apples and pears in the fall and winter.

Janson Wigo, 2011 World University Games participant

1. Eat lots of fruits and vegetables. Incorporating these foods at every meal will make you feel great!
2. Snack on healthy foods like fresh fruit, raw veggies, or nuts. Snacking often and drinking water (I like coconut water) is a great way to feel good between workouts.
3. Hydration is key, especially if you are active. Have a bottle of water near you at all times and only drink juice or sports drinks when you need them while working out.

Brenda Villa, Women's National Team & Three-Time Olympian

1. Drink a glass of water when you wake up and right before you go to sleep. Water can help curb your appetite.
2. Treat yourself on occasion with dessert, but always try to include fruits in that dessert. One of my favorites is frozen yogurt with fresh blueberries!
3. Life is busy! To stick with eating healthy when you're on-the-go, spend 15 minutes at night packing your snacks for the next day. Cut up fresh fruits and veggies and place them into portable containers.
4. There are so many varieties of apples and pears out there! If your daily snack is getting old, try something new. For apples, Honeycrisp, Gala, Fuji, and Pinata all offer a unique taste. For pears, try super-sweet Seckels or Concordes for something new.

Chay Lapin, 2011 Pan American Games Gold Medalist

1. Stretch often! I like to stretch or roll out every night before I go to sleep. It helps me and my muscles wake up feeling rested!
2. The best fruits to snack on are those that are fresh and in season. Consider apples and pears in the fall, winter, and spring months, and then cherries, peaches, and nectarines during the summer months. All are convenient snacks that taste great too!