You deserve some rest and relaxation while on vacation, but that doesn't mean you have to pack on the pounds. By incorporating a few simple practices, you can enjoy your break without returning with unwanted weight.

Stay active

Incorporate activity into your trip, but this doesn't mean you have to spend every morning in the hotel gym. A vacation is a time to take a break from your normal routine and try some activities that are unique to your travel. Hike a national park, rent a city bike, or hit the water for paddle boarding. Even sightseeing on foot or a day of shopping at the outlet mall will keep you moving and burn extra calories.

Plan your treats ahead of time

It’s okay to enjoy ice cream with the family or a cocktail with friends. Planning when you will enjoy special treats will keep you from overindulging the entire trip. For example, if your trip will include special dinners, aim to eat light and healthy breakfasts and lunches. If you’d like to enjoy a cocktail on the beach in the afternoons, pass on dessert with dinner. By balancing your splurges, you can enjoy the foods you want without going overboard.

Fill up on lighter foods

You can have foods like French fries and cinnamon rolls at home any time of year. Vacation often takes you to warmer climates where fresh foods are easily accessible. Take advantage of tropical fruits, salads made with seasonal vegetables, and grilled fish and seafood. These foods provide a healthy way to enjoy local flavors while saving calories.

Pack smart snacks

Whether you are traveling by car or airplane, don’t leave your hunger to chance. Airline meals and rest stop vending snacks can be loaded with calories and fat. Lack of planning causes you to waste calories on these foods just to curb your hunger. Pack small portions of homemade trail mix or dried cereals. Take along a few pieces of fruit or natural fruit leather. Pack a variety of sweet and salty options so you can fulfill any craving in a healthy way.

Dress comfortably

You never know when you might have the opportunity to go for a quick walk or take the stairs. These are valuable moments that get you moving between long periods of sitting. Be ready for them by always wearing comfortable clothes and shoes that allow you to get active.

Let go of guilt

It’s easy to be so preoccupied with not gaining weight on vacation that you forget to enjoy yourself. Many times this leads to feelings of guilt when you do decide to have a treat. Guilt ruins the experience and prevents mindful eating. Incorporating a few of your favorite treats on vacation is part of a balanced eating plan, and balance is what a healthy lifestyle is all about.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.