By Nutritionist Sue Radd.

You can still stay on track with your health goals even while vacationing.  Here’s how.

on the road
Pack fresh fruit and water bottles that are easy to eat and drink in a car.  Apples, pears, bananas, and mandarins make good snacks.

For longer trips, make your own sandwiches or wraps rather than leaving yourself at the mercy of fastfood restaurants.  Get ride of the candies and processed snacks – they’re just not worth the extra problems they’ll create.

in the air
For long trips, order a special meal in advance-low fat, vegetarian, or diabetic.  You will usually get served first, and you can relax, knowing the meal will be healthy.  Also, don’t accept all the snacks the flight attendants offer.  Move around the cabin as much as possible, and remember that it’s easier to control what you put in your moth than to burn it off.  A snack of cheese and crackers can take around 45 minutes of light walking to get ride of the rid of the extra calories!

on the ship
Cruise liners may offer special diet if pre-arranged.  Or, you can choose carefully from the buffet.  Fill half your plate with salad or steamed vegetables, leave one-quarter for starchy foods, and use the rest for proteins such as beans and tofu.  Also, don’t go for seconds, and watch your drinks.

in your hotel room
Avoid food from the minibar.  In addition to being overpriced, the offerings tend to be loaded with sugar and fat.  Make sure you have plenty of plain water to get you through the night, and bring along some fresh fruit in case you get hungry.

at a restaurant
Pick places that offer healthier choices.  Check the menu before you sit down.  Go for fresh foods, and avoid fried and creamy dishes.  Stick to one course.