Quite simply, my diet has and will always be everything in moderation. People look at Olympic athletes and think they must cut out all those things everyone else indulges in, and speaking for myself, I never did.

I enjoyed every bit of my swimming career. I think that's the most important advice - to enjoy what you do

Don't just tell your kids to be active and to get outside and play. Lead by example.

I grew up in northern California, where it was consistently in the hundreds in the summertime. My dad didn't think he should have to turn on the air conditioning when we had a swimming pool in our backyard; it was our built-in air conditioner.

Swimming is great because there are levels of goals. First, when I was four, it was making it to the other end and overcoming the fear of standing up in front of everybody at a swim meet because I was such a shy kid.

A great way to get all the right nutrients is to make a colorful plate - mix of good vegetables, carbohydrates, and protein. If you notice all your vegetables are green, change it up and add another color for a variety of benefits in one meal.

I think some parents fall into a trap, teaching their kids that everything is always perfect and everyone is always a winner.