Olympic eating.

Olympic gold medalist Janet Evans used to love eating chocolate cream pie for breakfast. But that was when she was younger. Now, at age twenty-four, she knows the value of heathful food. As one of the world's fastest swimmers, she's careful to eat nutritious food that will give her the fuel she needs to win.

This summer, Janet hopes to add more Olympic medals to her collection of four golds and one silver. Here's what she eats to fuel her body on a typical training day:

* Pre-practice early morning snack: bagel or banana. * After-practice breakfast: three or four pancakes with lite syrup. * Lunch: turkey sandwich with mustard or no-fat mayonnaise. * Pre-practice afternoon snack: fresh fruit. * Dinner: pasta, rice, or potatoes; vegetables; and lean beef, chicken, or fish.

Throughout the day, Janet makes sure to drink lots of water. Occasionally, she'll have nonfat frozen yogurt or a cookie.

Top athletes like Janet know that "food is fuel," says Dr. Ann Grandjean, director of the International Center for Sports Nutrition in Omaha, Nebraska. just as a car won't run properly without the right type of gasoline, athletes won't do their best if they don't eat right. And neither will you.

Good Food = Gold-Medal Performance

Dr. Grandjean helps athletes determine what foods will help boost their sports performance. She tells them to eat a varied diet of wholesome, lowfat food. Athletes also need to drink plenty of fluids. Dr. Grandjean says, "Water is the most important nutrient for athletes." She continues, "When you exercise and sweat, your body loses water. If you don't replace that water, you may not perform as well. In fact, if you lose too much water and don't replace it, you can get sick." Athletes need to eat lots of fruits, vegetables, and grain. They contain carbohydrates - the body's main source of energy. Dr. Grandjean says. "Carbohydrates are the second most important nutrient for athletes." Some good examples of energy-packed carbohydrates include rice, bread, noodles, cereal, potatoes, and corn.

It's also important to eat protein. Good protein foods include lean beef, chicken, fish, dry beans, nuts, and eggs. Athletes also need minerals such as calcium. Dairy foods such as lowfat milk and yogurt contain calcium.

Dr. Grandjean offers one final piece of advice: "Don't eat too much fat." She continues, "Your body needs some - it gives you energy, among other things. You just don't need a whole lot."