Shaping up? Then ship in the apples! Experts say maintaining a healthy diet and exercising for 30 minutes five or more days a week are essential to healthful living. In fact, a well-balanced diet full of fruits and vegetables – including lots of apples and apple foods like 100% apple juice and cider – can assist in your path to better health and fitness.

For example, the fiber found in apples and many other fruits and vegetables makes you feel full faster, and leaves you feeling fuller longer, helping you to reach and maintain a healthy weight and help avoid overweight-related diseases such as heart disease and diabetes. Apples and 100% apple juice also can support your exercise routine, by providing the energy and fluids needed to maximize your performance and recovery. So:

• Munch to the max. Eat an apple about 30 minutes before you exercise and you will provide your body with a steady source of energy for your workout, thanks to apples’ quickly released simple carbohydrate calories in the form of natural fruit sugars, as well as the staying power of fiber. Or, crunch that apple post-workout for an energy pick-me-up.

• Juice up your fluids. We know we should drink plenty of fluids during and after exercise to ensure we stay properly hydrated. Juice up your fluid intake by eating high-water-content foods, such as fresh apples, or by adding 100% apple juice, and score a “5 A Day” serving at the same time. Apples and apple juice also contain potassium, an important electrolyte that helps your body maintain proper fluid balance. Electrolytes like potassium also aid in lowering blood pressure. Avoid foods and beverages containing caffeine or alcohol, which are natural diuretics.

Stick to the (meal) plan. The evidence is clear, diet is key to promoting health and preventing disease. Health experts including the National Cancer Institute recommend eating a well-balanced diet, with plenty of fruits and vegetables, for better health. To eat more healthfully, develop a meal plan and stick to it. For example, plan your meals the night before to ensure you make healthful choices. Include five to nine servings of fruits and vegetables a day, plenty of whole grains and cereals, and limit intake of fried foods, fatty meats, and excess sugars. Apples, 100% apple juice, and unsweetened applesauce are all great additions to your “5 A Day” healthy eating plan in all their forms.

Move it. Get up and move! The Surgeon General recommends getting 30 minutes or more of moderate-intensity physical activity at least five days a week. Choose activities you like and make time for them every day. You can get your 30 minutes throughout the course of the day, for example, by taking the stairs instead of the elevator, doing calisthenics at your desk, mowing the lawn, walking the dog briskly, or playing tag with the kids. Be sure to refuel with an apple or glass of 100% apple juice after any activity.

Tip the scales in your favor. A proper diet and regular exercise will help you to achieve a healthy Body Mass Index (BMI). To calculate BMI, divide your weight (in pounds) by your height (in inches). Take the result and divide again by your height (in inches) and multiply the result times 703. Congratulations if your BMI is between 18.5 and 24.9, you are at a safe weight. If you have a BMI lower than 18.5 or higher than 24.9, adjust your diet and exercise program, according to the National Heart, Lung and Blood Institute. Fat-free, high-fiber apples can help you gain and maintain a healthy weight.

Focus on flexibility. Stretching is essential to maintaining range of motion and flexibility. Stretch after exercising, when your muscles are warm, to reduce the risk of injury. Stretch for as long as it takes you to eat a whole apple or drink a serving of 100% apple juice for the best benefit.

Drink up. To keep your body properly hydrated, strive for six to eight glasses of water and other healthful drinks per day. Remember, apples contain a lot of water, and 100% apple juice or cider counts as one of your recommended “5 A Day” servings.