With summer in full swing, you may be gearing up for a vacation with family or friends. There’s no doubt that maintaining healthy habits while traveling can be tricky — especially with all the sugary, high-fat food options that confront you in airports, train stations, and roadside rest stops. Fortunately, with a little planning and preparation you can stay “on the beach” while you’re on the road. Here’s how:

1. Eat a healthy meal before you leave. If you fuel up with a wholesome and satisfying meal before you start your trip, you’ll be less inclined to buy a bag of potato chips or grab a burger with fries at a fast-food restaurant.

    

2. Pack South Beach Diet–friendly foods. If you’re flying, bring your own food, or order a specialty meal, like a vegetarian dinner or fruit plate on the plane (you may have to preorder at the time you make your reservation, and it may be expensive). If you’re taking a car or train trip, pack a cooler with a South Beach Diet–friendly lunch and snacks to eat along the way.

    

3. Don’t skip meals and snacks. It’s no big surprise that traveling can easily play havoc with your eating schedule, but try not to miss a meal or snack. Again, pack foods like whole-wheat crackers, reduced-fat cheese, baby carrots, celery sticks, fat-free yogurt, nuts, and even some lean ham or turkey slices to keep your blood-sugar levels balanced and hunger at bay.

    

4. Make time to exercise. Many major hotels have a gym equipped with a treadmill, an elliptical machine, weights, or a pool, so take advantage. Or go outside and walk around exploring the turf. If your hotel doesn’t have a gym and there’s inclement weather, you could always climb the hotel stairs or even exercise in your room (just bring portable exercise bands or your own workout DVDs).

    

5. Be choosy when dining out. There are plenty of restaurants out there that serve South Beach Diet–friendly meals. When ordering, ask to have dressings and sauces on the side; substitute steamed vegetables for bread, potatoes, or rice; opt for grilled items over fried foods; and ask for the chef to prepare your meal with as little oil and butter as possible. Lastly, enjoy an occasional treat. You’re on vacation after all — use our Three-Bite Rule (have just three bites of decadent dessert) and you won’t put all your hard work to waste.

See all South Beach Diet Tips.