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Whether you are on a physician-prescribed diet plan or just making healthy lifestyle changes for yourself, it is easy to break your improved regimen while on vacation. In fact, bariatric physicians, or physicians who concentrate on treating and managing overweight and obese patients and related health conditions, note that one of the most common complaints is that patients were doing well until they went on a trip and began eating fast food and soda because they felt there were no other options.

The saying that you are what you eat sometimes holds true. “Fast food, junk food and candy in the car can make you feel more fatigued throughout the day, add on weight, make you feel crabby and give you an upset stomach,” says Dr. Julie Swindler, bariatrician at Medical Bariatrics of Lexington. The good news is that this does not have to be the case. “Not only can you save some calories but you can save money in the process by thinking ahead,” says Swindler.

“With a healthy diet while traveling, you will feel more energized and will be looking and feeling better, too,” says Swindler. Timing is everything. “The trend is starting to be to leave in the middle of the night so kids can be sleeping four to five hours and you do not have stress eating during that time period,” says Swindler. There are good alternatives such as having an energy drink instead of coffee.

Be prepared for the time when your kids arise. “Have something packed like protein cereal packets they can nibble on or protein shakes or bars,” recommends Swindler.

Planning will make your nutritional goals within arm’s reach. Store your foods in a cooler. “Yogurts that you can squeeze for sixty calories and do not need spoons and veggies, cherry tomatoes, snap sugared peas and celery stalks are great,” says Swindler. Some of the best fruits are strawberries and grapes which also have the additional benefit of not creating a mess. Have healthy pre-packaged items available as well. “The best nuts are almonds, walnuts and cashews,” says Swindler.

Know how to recognize healthy food items before stopping at a restaurant so you do not get tempted as you review the menu. “The top pick is an omelet with lots of veggies and whole wheat toast,” says Swindler. As the day goes on and you put more miles on your car, know what to look for at the next restaurant. “The best is grabbing something that is grilled but not fried or broiled and then to trim off the fat,” says Swindler. Stay away from caffeinated beverages, even iced tea, as they can dehydrate you. “Alcohol affects weight loss by slowing it down or even blocking it because it slows the metabolism and dehydrates the cells so the metabolism cannot go down,” says Swindler. Bottled water with ice is your best bet.

While on vacation, try not to gobble your whole plate. “Unless somebody is at a true gourmet restaurant, most meal sizes are actually two servings instead of one serving size. That means they can easily be cut in half or you can take half back to your hotel,” says Swindler. Another option would be to split a meal with somebody.

Take your time when eating. “It takes twenty minutes for the brain to get a signal that it is full so you should eat slowly and enjoy your company and vacation time. That way you will be less likely to eat as much,” says Swindler. Do not forget about the importance of portion control. “Veggies highest in carbohydrates are corn, peas and lima beans, so it is better if you can avoid those,” says Swindler. Other don’ts include items with lots of cheeses or sauces because they are high in calories.

Remember that what is healthy does not always promote weight loss. “Certain foods are healthy but can block weight loss like natural sugars in fruits. You want to choose fruits that are lower in carbohydrates like strawberries instead of an apple or banana,” says Swindler. When you put forth a little effort, you can still eat sensibly and healthily while traveling.