Week 10: Eating Well While on Vacation!

2) Bring your own food when you travel on a plane or train. Planes and trains are infamous for high-fat and processed foods. Take some healthy snacks like fruit, or make your own "road mix," which includes nuts, dried fruit and cereal. One serving is the amount that fits into your palm.

3) The car is a great vehicle for healthy eating. Since you're in control, you can pack a cooler filled with healthy food. How about packing sandwiches made with multi-grain bread, fresh lettuce, tomatoes, and turkey or chicken? Yogurt with sliced almonds, cottage cheese, low-fat cheese sticks and hard-boiled eggs all work as snacks and mini meals. Don't forget to snack on fruit.

4) Drink up while on vacation — water, that is! While traveling, you need to be aware of your water needs. Don't wait until you're dry as a desert, panting for water. On hot days especially, plan on carrying a 12-16 oz. bottle of water and drink no less than three to four bottles a day, and more if you're exercising in the sun.

5) Watch the alcohol. People often think vacation is a license to drink alcohol in excess. Don't go there. Alcohol dehydrates you (especially in the sun), makes it difficult to make wise food choices, packs on lots of calories and is just plain dangerous. If you must drink alcohol, order a wine spritzer (one-half glass of wine mixed with soda water). It's refreshing and half the calories. Avoid hard liquor.

6) Stay hydrated and healthy with fruits and veggies. Yep, they're packed with water and nutritious vitamins and minerals. The sugars are healthy fructose and can help keep you energized throughout your vacation day. They're the best snack around.

7) Energy bars are great for on-the-go travelers. They're ideal for men and women who want a snack or meal replacement in a pinch. Look at the USDA label for this macronutrient balance: total calories: 150-250; total fat: 4-7 grams; saturated fat: 1-4 grams; carbohydrates: 10-25 grams; and protein 10-25 grams.

8) Stay mindful of what you're doing when you go out to a restaurant. When you can, order fish, poultry or lean red meat. Avoid all white starches (bread, pasta, rice, potatoes). Substitute more veggies for the starch that comes with your entree. Fill up on a non-creamy soup or salad before your entree. Ask the waiter not to bring the bread basket to help reduce temptation.

9) Savor the flavor! If you've had a great day of recreational activities and burned some great calories, go ahead and enjoy that good meal! Just remember to keep to your portions small and eat slowly. Share a dessert. Just remember to enjoy each bite.

10) Get out and move! Beaches are meant for walking on, mountains are there to climb, and lakes and oceans are there for the swimming. So have at it! Don't just sit there under an umbrella. Put that pedometer on your waist band and chock up some mileage. It's money in the bank when you sit down at meal time. Remember, what goes in must come out. Keep the balance on vacation!