Looking for another way to get high energy carbs into your athlete? Sick of making the same old salad and steamed broccoli side dish?

Get out to your nearby farmers’ market to take advantage of what your local farms have to offer. Eating with the seasons is a great way to install more variety into your family’s diet – as the seasons change, so do your produce options.

Find a farmers’ market near you at localharvest.org

There are a lot of multivitamins out there- and since these supplements are not regulated by any government agency, buyers must beware! Follow these simple rules when choosing and taking a multivitamin.

• Look for a product WITHOUT herbs or other mysterious ingredients- stick to vitamins and minerals only

• Pass on products with vitamin and mineral MEGA doses — 100-200% of the daily value is all you need

• Always take your multivitamin with a meal – this will help avoid stomach upset and nutrients will be absorbed more efficiently

Iron is vital to a healthy body. It helps create red blood cells that carry oxygen throughout the body.

Good dietary sources include:

• Red meat
• Poultry
• Fish
• Beans
• Dried fruits
• Nuts
• Egg yolk
• Whole grain breads and cereals (check labels to see which have the most)
• Dark leafy vegetables (such as spinach and kale)

Eat iron-rich foods along with foods high in vitamin C (oranges, bell peppers and broccoli, for example) they’ll be absorbed better.

Iron rich foods should be a part of a healthy diet, but iron supplements can be toxic – only take them if your doctor recommends it.