You do&n bsp;NOT have to gain 10 pounds on your vacation! We all know how hard it can be to stick to your diet when traveling in the summer. After all, you are celebrating some well deserved rest and relaxation, the food is good, and you feel like you really want to treat yourself. We have come up with some great tips to help you go on vacation and come back with great memories - instead of extra pounds!

Whether you are taking a road trip, cruise, flying or staying in a hotel  you can stick to your diet and lose weight.  Enjoy your vacation and stay on track without effort by following these healthy traveling tips!

Are you traveling by car?

  1. Pack a cooler and fill it with healthy snacks and meals.  Try bottled water, string cheese, fruit, yogurt, sandwiches, granola bars and cut-up veggies.
  2. Pick up a copy of Healthy Highways, which lists restaurants that offer healthy selections by city and state.
  3. If you must hit the drive through – select salad with grilled chicken, grilled a chicken sandwich without mayo, a bean burrito and a low-fat milk, unsweetened iced-tea or diet soda to drink.
  4. Take advantage of rest stops by stopping to stretch or take a brisk 10-minute walk.  Aim for 3 pit-stops for a total of 30 minutes!
  5. Remember to eat regularly – this will help you avoid being overly hungry when you arrive at your destination.  Take advantage of downtime by planning and making goals for you vacation ahead too!

Are you traveling by plane?

  1. The days of free meals are over and that means waiting to see what you get or fending for yourself!  Avoid airline ‘snack packs,’ which can average 1,000 calories of junk and pack your own ‘snack pack’.  
  2. Pack a peanut butter and all-fruit jelly sandwich on whole wheat and a banana or tuna sandwich kit.  Or, try an apple, string cheese and a snack size zip-lock of whole wheat crackers.
  3. Or, scope out healthy choices in the airport.  Look for turkey sandwiches, fruit and yogurt parfaits, salads or chicken wraps.  Fill up on healthy foods before you board and it will be easier to pass on the ‘snack pack.’
  4. Drink plenty of water!  Flying can dehydrate and dehydration can be confused with hunger.
  5. Pass on the alcohol – it further dehydrates you and may lessen your resolve to eat healthy.

Are you staying in a hotel?

  1. Does the hotel have a fitness room?  Plan out certain days ahead of time that you will hit the gym.  Some hotels such as Marriott and Westin also offer in-room fitness options!
  2. When planning out which local attractions you will see, plan some that involve activity too!  Maybe a hike, walk on the beach or golf are in order.
  3. Call the hotel ahead of time and ask about their menus and breakfast options.  Also, ask about nearby restaurants.  When, do you research on the web by looking up menus and/or nutrition information.
  4. Does your room have a mini-fridge or microwave?  If so, find out where the local grocery store is and buy oatmeal, cereal, milk, fruit, baby carrots, hummus and yogurt for healthy snacks and breakfast.
  5. Resist roomservice treats. You'll save calories and money!

Are you traveling by boat?

  1. Bring a small pad of paper and a pen ( so you can jot down your daily food intake; this will keep you in control and make you think twice about going to that midnight buffet; if you bite it, you'll need to write it!).
  2. Bring your pedometer and a good pair of gym shoes (these items will remind you to stay active, get your walks in during the day and night and keep track of your activity level day to day).  Remember - you are there for the scenery and fun, take advantage of the beautiful places you will see!
  3. Don't skip any meals to save calories. Instead, come to each of your meals with a plan in mind.
  4. If you're eating off of a buffet, circle that buffet before taking your plate and piling on the food. Use the smallest plate possible which will give you instant portion and calorie control.
  5. One thing to remember is that fresh fruits and vegetables are usually abundant on cruise ships so you'll want to take advantage of their salads (without creamy dressings), grilled vegetables and fresh fruit. Lean meats and seafood may also be available; just remember to limit your meat portion to the size of the palm of your hand and stay away from heavy sauces.
  6. Enjoy a small portion of a favorite dessert (remember that no foods are forbidden). Instead of ignoring your cravings, you can satisfy them by making smart moderate choices.
  7. You might try making a small goal each day such as choosing fruit and yogurt for breakfast or a salad with chicken or fish for lunch. Or, walking in the morning, etc.
  8. Check with the cruise ship ahead of time and look at their menu offerings or ask if they make special requests such as low-fat or heart-healthy meals. With the creative chefs, I am sure those dishes will be wonderful.
  9. You might also make a goal to choose sit-down restaurants over buffets for a majority of the time. Buffets are tempting for everyone! 
  10. It may also be helpful to look through online dining out guides - you will find a section for all types of cuisine and salad bars!

Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.