Summer's arriving, and since we live near the seashore, soon we'll all be jumping into the ocean. When you peel off your sarong or big boy shirt, wouldn't you like to be in shape and better yet, have the energy and vitality to swim for miles?

Here are some basic common-sense guidelines for eating well and staying healthy and trim this summer. First, everything in moderation. Go ahead and have a steak, but try to make it a small grass-fed lean one, like a filet - four to six ounces per serving is plenty.

We all know fish is good for us - and aren't we lucky to have so much available. But there is so much conflicting information on fish. Salmon (wild is good, farmed is bad), tuna (dicey, due to mercury content), and swordfish (maybe not so good, for many reasons). Shrimp, although it contains its own cholesterol, has been found to have no effect on our cholesterol when consumed, so enjoy.

Avocados and many nuts are very good for you. We know that the hydrogenated fats used in many commercial processed foods are not good for you. A good rule of thumb is to just think of every solid-at-room- temperature fat as being the devil incarnate. Personally I've never been a huge fan of processed cookies or extra picante cheesy poofs or whatever it is they are selling, but our kids certainly are, so try to keep those kinds of products out of the house.Sadly, the kids will still be able to find plenty of junk food in their school cafeterias. Keep plenty of fresh season fruits and berries on hand.

There is no need to limited yourself to steamed vegetables, brown rice, and poached chicken, or torture yourself with carrots and celery sticks. You can have a diverse, delicious diet that is healthy as well, like the Mediterranean Diet, full of colorful fruits and vegetables, lots of garlic and fresh herbs, olive oil with flavorful vinegars, fresh fish, and red wine. Sounds pretty simple, local and good!

And Exercise! Well, let's just say summer is a great time to enjoy the outdoors. I like to run and swim and walk my dog and attend the occasional yoga and Pilates class. So let's all start moving again and enjoy a piece of strawberry short cake or a creamy scoop of ice cream or gelato without the guilt.

So don't go on a diet and try depriving yourself. Instead, follow the current trend of trying to eat locally grown foods. Be mindful of your portion size, and just bump up your exercise routine a bit. Modifying eating and exercise habits even just a little bit makes us healthier, helps us lose weight, and sets a good example for the next generation.