gained over the winter needs to be lost, muscles need to be tightened and this year's latest swimsuits need to be bought.

Before going out to look at the latest fashions, you have to consider how to get fit to fit into the swimwear.

The Department of Nutrition Services states that eating well is like a jigsaw puzzle with many pieces. Some pieces (foods) are high in nutrients, such as protein, vitamins and minerals, which help you grow and keep you healthy.

Others are high in fat, sugar and salt and are of little benefit to your health. Just as there is a place for all foods in your diet, the key is how you put it all together.

To eat well each day, you need to select foods from these food groups in order to complete your healthy jigsaw puzzle: Fruit -- two servings or more; Vegetables -- three servings or more; Breads and cereals -- six servings or more; Meat and alternates -- two serving; and Milk -- three servings for school students, four for teens.

"It is important to balance your food choices so you don't eat too much of any one thing,'' says Nutritionist Betsy Baillie. "You don't have to give up high fat fun foods, such as a cheeseburger and fries, to eat well.

"You just have to be smart about how often and how much of them you eat. You need to plan what you eat each day. If you have high fat foods at one meal, you can eat low fat foods at other meals, such as a breakfast of fruit, cereal and low fat milk.'' Being fit means you: Feel good, look good, and are full of energy; Exercise five times a week; May live longer (eating well and exercise can help prevent heart disease); Care about yourself; Have better muscle tone, strength and endurance; and Are less likely to suffer from stress.

Effective exercise must have three essential components. The first is frequency, meaning exercise should be taken a minimum of three times a week.

The second is intensity -- the exercise should be sufficiently strenuous to produce a detectable increase in breathing, without causing you to get out of breath.

Third is time -- the exercise should last 20 to 30 minutes. You can start with ten minutes and increase your time gradually over the weeks ahead. Less intense exercise such as brisk walking needs to be done for a longer period of time. Exercise has many health benefits, helping to reduce stress and improve mood, burn body fat, build muscle, increase your calorie requirements, increase your metabolic rate (rate you burn calories), reduce blood cholesterol and blood pressure levels and make the heart a more efficient pump.

Once you're on the road to fitness, it's time to look at what swimwear is available.

At Makin' Waves on Front Street, co-owner Stuart Joblin said the store is carrying all sorts of colours in bathing suits for men and women.

"For women we have sizes ranging from 4/5 to 11/12 and we do them in bikinis, two-pieces, and one pieces. We also have a pretty good selection of fuller figure tops for women in the two piece bathing suits,'' Mr. Joblin said.

He added: "The big fashion for this summer in the swimmer market are the hot pant "cuchie'' shorts worn with the bathing suit top.

"Those are coming in in fabrics and colourations from a crushed velvet in sherbert colours to really bold and bright prints in lycra.

"We do sell quite a few G-strings but it really depends on personal choice.

The major bathing suit top style is still going towards the female bra with an under wire. It has adjustable straps. It is much more flattering and much more comfortable.'' Prices for women's bathing suits start in the mid-$30's to $130. And Makin' Waves has one per size, per colour.

For men, the store carries the speedo style and the regular trunks. In the speedo style we have three different fits, a two-inch side, one-inch side and a G-string or thong.

"Not a lot of men wear the thongs but there is a request for them,'' Mr.

Joblin said.

He added: "We also have swim trunks from the board shorts which are unlined fixed waist, to a lines volley which is an elastic waist and draw string, all in lycra prints and solids. For some of the styles we have matching or complementary shirts mens sizes 28 to 40. Average price is $40.

At Calypso, Suzannah Dutoya explained that bright colours like hot pink, orange and electric lime are definitely strong for the summer.

"There are a lot of blends of colours from lime green to deep aquas, polka dots are in in various colours and big florals and strips.

"There are a lot of bra tops, brief tops and slide bra which do not have a thick centre. In the young style we have a lot of racer backs for those with the perfect figure.'' Getting in shape for summer swimwear Mrs. Dutoya added that an important style for the summer are the short brief bottoms -- almost string like -- for tanning and the request for them is far stronger than it has been in past years.

At HA&E Smith, childrens, juniors and ladies buyer Diane Barritt said all of the shop's swim wear this year is from one company Gaybar.

"We have very bright citrus colours and the one look that is good for Bermuda is the exercise walking look which is an all in one bathing suit. The bottom part is black with either a hot pink or green bright top. Citrus is really big this summer,'' Mrs. Barritt said.

And on fitting in to these bathing beauties Mrs. Barritt said: "Companies are now trying to please all shapes and sizes so they include tummy control, and bust inducers.''