By Alicia M. Brown, MS, RD, CSSD, LD
Support/DFW Market Street Dietitian

We all love summer vacation. Images of sandy beaches, peaceful lakes, majestic mountains, or fun-filled theme parks probably come to mind. But sometimes, this can also mean a vacation from healthy food choices.

Just because you’re on a vacation doesn’t have to mean you take a break from smart eating. With just a little effort and some smart planning, healthy choices can be a breeze! Just think of the benefits:

• Your family is happy and fed
• You can save money
• You can maintain your weight (instead of gaining!)
• You can create fun memories
• You’re adding to the fabulous vacation experience!

Good News Travels Fast!

The type of transportation you use will also effect what foods are available. Whether you are soaring through the air, driving cross-country or floating out to sea, there's a plan for you.

Diet-Friendly Skies
The best tips for flying include eating a healthy meal before take-off and packing snacks and mini-meals ahead of time.  Many airlines have discontinued meal service. Unpredictable flight cancellations, unexpected or short layover times, or an overdose of airline pretzels can leave you digging for mints. Including non-perishable snacks can keep you from sustaining a diet of nuts, pretzels and sodas.

• Drink extra water or no-calorie fluids. Planes have very dry air and can dehydrate you.
• When choosing food from the airport, look for veggie based soups, baked chicken, salads, fruit, or half portions of other indulgent food.
• Sneak in some extra movement. Walk through the terminal instead of taking the moving sidewalk, walk around during layovers instead of sitting still (take your kids on the walk so they don't get antsy), and for long flights, walk the aisle or take a restroom break every hour or so.

On the Road Again
For many, road trips can bring up thoughts of the National Lampoon’s Vacation. Although not all vacations
are crazy, a little thought ahead of time can keep your family's hunger from getting out of control.

• Pack a mini-cooler for the trip. A day or two before the car pulls onto the road, make your older kids responsible for packing some family snacks. Giving kids ownership of providing food for the family not only teaches them about healthy snacks, but makes them more likely to eat it later.
• Aim to eat every 4-5 hours. Kids may need to eat every 2-3 hours. This will keep everyone from getting too irritable as well as keep the driver alert at the wheel.
• Avoid eating full meals in the car. Sitting down to a meal helps your brain realize that you’ve had a meal as opposed to a grazing snack.
• Plan for “stretch-your-legs” breaks. Get out of the car and sneak in a little activity. This will also keep you alert and use up some of the kids’ energy.

A Sea of Choices
When on a cruise, once the ship leaves port, you are at the mercy of the food on board, but this doesn’t mean you have to throw caution to the wind. On a cruise, food is available 24 hours a day, but cruises also have numerous activities for you to balance out those extra indulgences.

• Beware the buffet! Take a tour around the buffet before filling your plate. Make half of your plate vegetables and fruit and the other half 3-4 of your favorite items on the buffet. Only take one journey to the buffet table.
• Cruise ships often list the dinner menu earlier in the day. If you know you are going to enjoy the shrimp scampi, cut back other places. For example, have a smaller lunch, skip drinks with dinner or pass on dessert.
• Do something active everyday. Cruise ships are filled with activities, from putt-putt to rock-climbing to body surfing. Most ships also have a fitness facility. Although the spa may seem more alluring, don't be tempted to skip past the gym. Stop in for a 30-minute session.
• Take advantage of active shore excursions like windsurfing, rainforest hikes, river canoe trips or swimming with dolphins. Even taking a walk around the ship can help you burn off some extra calories.

Hotel Health
Depending on your choice of hotel this summer, opportunities for wellness are unlimited. Many hotels make it simple to eat well and be active.

• Avoid the mini-bar snacks. Unfortunately, most of the choices are unhealthy. Instead use the refrigerator to store individual servings of fruit, yogurt, cheese sticks or hummus.
• Use the in-room appliances to your advantage. Use the refrigerator to store milk for cereal. Use the coffee maker to heat water for individual oatmeal packs or dehydrated soups.
• Use caution at continental breakfasts. The sweet rolls, pastries and doughnuts won’t keep you full long. Better options include scrambled or hard-boiled eggs, yogurt, high-fiber cereals or low-fat muffins.
• Be active. Choose hotels with fitness rooms or access to local fitness centers. Better yet, explore the local scene by bike, rollerblades or by foot. If your hotel doesn’t offer these activities, you can still pack active gear for an in-room workout. Easy to pack equipment: resistance bands, rubber tubing, jump rope or walking shoes.

Cheers to Health! Choose how many drinks you will have before going out to eat. Lower calorie alcohol options include light beer, wine spritzer, wine, champagne, or spirits mixed with water or diet mixes.
	12 oz. Regular Beer:	150 calories
	12 oz.  Light Beer:	100 calories
	6 oz.  White or Red Wine:	120-130 calories
	6 oz.  Dessert Wine:	270 calories
	6 oz.  Bloody Mary:	125 calories
	6 oz.  Daiquiri:	375 calories
	6 oz.  Frozen Margarita:	250 calories
	6 oz.  Long Island Iced Tea:	275 calories
	5 oz.  Bailey’s Irish Cream:	475 calories

Healthy Hints Words to Avoid When Eating Out: Creamy, Cheesy, Fried, Scampi, Alfredo, Au gratin, Battered, Crispy/crunchy, Tempura, Buttered, Pesto, Prime, Scalloped Words to Look For: Grilled, Baked, Broiled, Flank, Marinara, Poached, Pico de Gallo, Roasted, Steamed, Teriyaki, Tomato sauce Healthy Snacks: Granola bars or cereal bars, whole grain crackers, raw nuts, healthy trail mixes, plain seeds, peanut butter and jelly sandwiches, ultra-pasteurized milk, fruit leather, cereal, dried fruit, peanut butter, popcorn, rice or popcorn cakes, graham crackers For the Cooler: Fresh fruit, hummus, yogurt, cheese sticks, bottled water, 100% juice boxes