This document provides tips for maintaining a healthy diet and lifestyle while on vacation. It suggests planning meals in advance, choosing low-calorie options from restaurants and grocery stores, packing healthy snacks for travel, balancing large meals with light ones, and staying active through exercise classes, tours, or daily walking. The overall message is that it is possible to enjoy vacations without overeating or gaining weight by making mindful food choices and focusing on well-being rather than any weight fluctuations.

1. On Vacation
• Do you worry about what will happen to your waistline when you're on
vacation?
• Vacations are challenges.
• Unless they're not!
• Use self-suggestion.
• Plan ahead.
• You can find ways to eat healthy food you enjoy.

2. On Vacation
• What are you planning?
• Will it be a road trip, a resort, a cruise, an overseas visit?
• Wherever you go, you can enjoy eating, but still eat sensibly.
• You don't have to return with a billowing waist.
• You may not lose weight.
• But you don't have to gain.

3. On Vacation
• On a cruise, you can notify the dining room ahead of time that you need a low
calorie diet.
• The kitchen can prepare grilled meat and fish without butter, salad without
dressing, and steamed vegetables.
• They have fruit and sherbets.
• You can absolutely follow your program.

4. On Vacation
• Resorts can accommodate you in the same way.
• Just taste or share desserts.
• Locate the spa or gym.
• Begin that exercise program you've been postponing.
• Sign up for classes.
• Meet others like you.

5. On Vacation
• On road trips, avoid fast food .
• Pack a cooler with good food.
• Make sandwiches with low-calorie bread.
• Pack low-calorie drinks.
• Replenish supplies at local supermarkets.
• Replenish ice at motels/hotels.
• Save money!

6. On Vacation
• If you travel overseas you can still stay in control.
• Start with your airline trip.
• Air travel can be fattening.
• Airports feature fast foods.
• Why not bring some tasty food snacks from home?
• Food (but not liquid) can go through security.

7. On Vacation
• On arrival, eat lightly to get over jet lag more quickly.
• Does the tour include meals?
• You don't have to get your money's worth by eating everything you see.
• Think of protecting your body so you stay fit for more trips
• You need your body to live.

8. On Vacation
• Remind yourself, you aren't helpless just because there is lots of yummy-looking
food.
• You always have choices.
• Enjoy eating selectively!
• Someone else will do the dishes!
• You won't have to undo weight-gain damage when you get home.

9. On Vacation
• You can pick and choose.
• In Italy, self-suggest you're done after the salad and the pasta.
• Or have pasta and the entrée and skip the dessert.
• Or eat some pasta, eat part of the entrée, and share dessert.
• Luckily, you'll walk a lot.

10. On Vacation
• In some countries you have to avoid salads and raw foods.
• Take Pepto Bismol to ward off "tourista" and stomach upset.
• Consider broiled meats, fish, soups, and cooked vegetables for your diet and
safety.
• Eat with awareness of calories and food safety.

11. On Vacation
• You may not have a scale.
• The fit of your clothes each day will be your feedback.
• On vacation, lots of people make careful food choices.
• Notice how they manage.
• If you're traveling on your own, you can stay in control.

12. On Vacation
• Use self-suggestion to plan your meals each day.
• You will enjoy your vacation more if you eat sensibly.
• You won't feel stuffed.
• You'll sleep well.
• You'll feel healthy and spry.
• You'll be pleased with you!

13. On Vacation
• Do you get a big hotel breakfast?
• If you eat a big breakfast, skip lunch or eat lightly.
• Balance breakfast and lunch and dinner.
• If you get hungry, and eat a big lunch, eat lightly for dinner.
• Remember fish and chips are very, very, high in calories.

14. On Vacation
• Keep imagining your scale.
• Enjoy the feeling of well-being.
• Go to the next slide for an audio guide on vacationing.

15. On Vacation