BEACH BODY COUNTDOWN: PROTEIN POWER

Here's the key to weight-loss success: Eat some protein at every meal. This helps tide you over until your next meal if you get hungry. You don't need a steak or something heavy at every feeding. A small piece of turkey or chicken breast, an egg or some cottage cheese is fine.

Nuts are another snack that increases satiety. Just a handful between meals will decrease your appetite.

Eating protein throughout the day, such as a tablespoon of almond or peanut butter, some yogurt or soynuts, all keep your blood sugar levels stabilized.

Remember to eat your carbs when you are most active (carbs are fuel for your body) and to eat three well- balanced meals each day.

PARENTS MAKE SURE YOUR CHILDREN GET YOUR OMEGA 3S BY EATING THE FOLLOWING FOODS DAILY

Omega 3s, a special kind of polyunsaturated fat, is important for children as well as for adults. Since they are found only in a limited number of foods, especially cold-water fish, parents need to make a special effort to ensure their children get this crucial nutrient.

Researchers continue to find that two Omega 3s, docosahexaenoic acid (DHA) and arachidonic acid (ARA), may have major health benefits for children. For example, one recent study found that eating foods rich in DHA fatty acids may help protect high-risk children from developing type 1 diabetes. Other studies suggest that DHA and AHA, when added to infant formula, aid the development of the brain and improve eyesight.

Babies get omega 3s naturally from breast milk, which is the recommended nutrition for infants. But when babies need to be fed formula, look for a major brand that includes these omega 3s.

For toddlers, fish is by far the richest natural source of omega-3 fatty acids, but with all the worries about mercury contamination, children are eating less fish than ever. Help your child learn to enjoy seafood such as salmon, shrimp, canned light (not white) tuna and pollock, which all contain omega 3s and have the lowest levels of mercury.

For babies, you can puree a mild fish with a higher omega-3 variety like salmon, mixing it with steamed veggies and grated cheese. For toddlers and preschoolers, try salmon kabobs and tiny salmon patties. Also look for foods fortified with DHA; the version added to food is made from algae or purified fish oil.

One fish to stay away from is tilapia. It is high in mega 6, a fatty acid we generally get too much of and which can have unhealthy effects in disproportionate amounts.

REV UP YOUR ENERGY, BODY AND BRAIN WITH POTATOES!

The potato is a great fitness food for kids and adults, providing long-lasting energy, vitamins, minerals and fiber. The potato has some iron and its high Vitamin C content promotes iron absorption. It is also high in vitamins B1, B3 and B6 and minerals such as potassium, phosphorus and magnesium, and it contains folate, pantothenic acid and riboflavin. Potatoes also provide antioxidants, which may play a part in preventing diseases related to aging.

Sweet potatoes, which botanically aren't related to white potatoes, also have a lot of beta-carotene, a powerful antioxidant. I bake sweet potatoes ahead of time and have one for preworkout fuel or a snack during the day. They are easy to carry in a food container or to keep handy in the refrigerator for times when the kids need refueling.

Potatoes not only help control blood sugar, but improve mood by boosting levels of serotonin, a brain neurotransmitter that aids mood and behavior. A hearty potato can also help fill you up, providing appetite control for later in the day.

You can bake, boil, steam or microwave potatoes, cut them into bite-size pieces and then add some herbs and little olive or canola oil for a tasty side dish or snack. Use fresh potatoes. Instant mashed potatoes don’t provide the same long-lasting energy.