Maintaining the waistline while enjoying a holiday

Melissa Southern-Garcia, Dietitian, Jakarta, SouthernDietitian@yahoo.com

When holidays and the end of the school year are all here or around the corner, these occasions usually mean food, fun, traveling and eating out.

Here are some tips on how to enjoy your holidays while still maintaining your waistline:

When traveling: Plan ahead. Some of the worst nutritional choices are made when a person is hungry and in a hurry. Turning to fast food is often a result of having no other viable options.

Be prepared when hunger strikes by planning ahead. Make sure to carry quick and healthy snacks during trips and outings. Some easy items to carry on the go include fresh fruits such as apples and bananas, dried fruits such as raisins, apricots and dates and dry roasted nuts such as almonds, walnuts or pecans.

Watch out for nutrition or snack bars. Although some brands may serve as a good portable snack, others are also quite high in calories and fat.

Don't forget your water. Whether you are traveling on an airplane or sitting on the beach, your body is using up much needed fluids. The best way to replace these fluids is by drinking plenty of water.

Some of the greatest sources of calories in a person's diet come from sodas and alcoholic beverages. These "empty calories" provide little in the way of nutrition but add on a lot of extra calories. When it's time for a drink, make calorie-free water your first choice. Drinking plenty of water and trying to incorporate at least one good source of fiber such as fresh or dried fruits, vegetables, or whole grains into each meal will also help keep your digestive system functioning properly through all of the changes that traveling brings.

While you're away, don't forget to get some healthy exercise and physical activity. Many hotels offer health clubs on site, but you can also take advantage of fun things to do while vacationing: swimming, hiking, or even taking a walking tour and doing some shopping are great ways to get moving and burn a few extra calories while enjoying your vacation.

When eating out: Try to avoid fast food places and opt for a sit-down dinner since there will likely be a larger, healthier selection of dishes available. Sitting down to eat also means more time to focus on enjoying a meal and listening to the body's natural satiety cues which will indicate when you are full. Eating on the run often causes distraction and you may continue to eat although you may already be full.

When ordering, remember that you are the customer and have the right to make reasonable requests. Ask for the salad dressing or sauce to be brought on the side so that you can decide how much to use. Request that added butter be omitted from grilled items and ask for additional healthier options that might be available as side dishes to replace french fries or crisps. `If you are unsure about the way something is prepared, ask about the ingredients and cooking methods. You can also ask if it is possible to change the cooking method from frying to grilling, for example.

When ordering, watch out for hidden sources of fat. Although many items may appear to be good choices on the surface, it's important to think about how the items have been cooked or what ingredients have been added in the cooking process.

Cream sauces and cheeses are concentrated sources of calories and fat that can turn an otherwise healthy grilled or steamed item into a high fat choice. Even vegetables can be poor choices: creamed spinach, broccoli with cheese sauce, or tempura vegetables are all examples of vegetables gone bad.

Finally, think about portion sizes. Enjoy all foods, but do so in moderation. Servings in restaurants are often far greater than what is necessary for a meal. Don't feel obligated to eat everything on your plate. Consider sharing a main dish with another family member or ordering items that tend to be served in smaller portions such as salads, soups or even starters.