My clients often ask how to take healthy eating habits with them when they go on vacation. They don’t want to deprive themselves of trying exciting foods, but they also don’t want to get thrown off track. If you struggle with how to keep your eating habits in balance on holiday check out my following tips

1. Vacation begins at the airport - Start your trip by packing a nutritious meal or snack for the plane ride (airplane food tends to be highly processed and unhealthy). An example includes, veggies with hummus or low-fat cheese and a handful of almonds. If, however, you end up rushing to the airport, you can find some healthy options before boarding such as a Greek yogurt and a piece of fruit, a protein bar or a whole-wheat turkey sandwich.

2. Stay hydrated - A vital in-flight health tip is to drink tons of water, since the air at 30,000 feet is dehydrating. Buy the biggest water bottle to fight jet lag and also to carry it with you while on the trip. Don’t forget that dehydration causes you to believe you need to eat when you really need liquid intake.

3. Don’t skip breakfast - Begin every day with a major breakfast. Most hotels offer great brunches, so why not take advantage of it? Skip the sweet pastries and bacon and go for a filling omelet or whole-wheat toast, and antioxidant-rich berries.

4. Tailor your meals to your destination - Before your trip, do some research on the best dishes in each country you plan to visit. Traveling is an experience and you don’t want to miss out. However, try to have those dishes at lunch since you will probably have an active afternoon ahead. At dinner, go for a light meal of lean protein and veggies, a light soup or salad with dressing on the side.

5. Skip or limit sugar - Yes you are on vacation so go ahead and eat that dessert. Just don’t make it a regular thing and remember that portions count. Also don’t forget about the hidden calories in alcohol. Stay away from sugary beverages and stick to a simple drink, like a spirit on the rocks or a glass of wine!