burgerHow to eat what you want on vacation and not gain weight

Just about now you're probably planning your summer getaway, Vacation is the time to kick back and take it easy, but making wise food choices while you're at it is hard. You'll be glad to know it is possible to have something other than salad without arriving home with extra "baggage," Use my guide to navigate chain restaurants, rest stops, mini-marts and more.

best bets at chain restaurants

Whether you're pulling off the highway or running through the airport, it's pretty easy these days to find meals that taste good, include nutritious ingredients and won't eat up your entire day's worth of calories. Here are some of my top picks:



McDonald's

Fruit & Maple Oatmeal
(ask for the kind without the brown sugar; add just 1 tsp on your own)
260 calories, 4.5 grams total fat, 2 grams saturated fat

Egg McMuffin
300 calories, 12 grams total fat. 5 grams saturated fat

Fruit 'n Yogurt Parfait
160 calories, 2 grams total fat, 1 gram saturated fat

Premium Gril1ed Chicken

Classic sandwich
(no mayo), 370 calories, 4.5 grams total fat, 1 gram saturated fat

Hamburger
250 calories, 9 grams total fat, 3.5 grams saturated fat

Cheeseburger
300 calories, 12 grams total fat, 6 grams saturated fat

DESSERT

Vanilla Reduced Fat Ice Cream Cone
150 calories, 3,5 grams total fat, 2 grams saturated fat

Small Strawberry Banana Smoothie
210 calories, 0.5 grams total fat, 0 grams saturated fat

DRINK

Small lced Latte
80 calories, 4 grams total fat, 2.5 grams saturated fat

Olive Garden

Venetian Apricot Chicken 380 calories, 4 grams total fat. 1.5 grams saturated fat

linguine alia Marinara
430 calories, 6 grams total fat. 1 gram saturated fat

Seafood Brodetto
480 calories, 16 grams total fat, 3 grams saturated fat

SIDE

Minestrone Soup
100 calories, 1 gram total fat, 0 grams saturated fat

Applebee’s

Grilled Shrimp & Island Rice
370 calories, 4.5 grams total fat, 1 gram saturated fat

Teriyaki Shrimp Pasta
440 calories, 8 grams total fat, 2 grams saturated fat

Teriyaki Chicken Pasta
450 calories, 8 grams total fat, 2 grams saturated fat

SIDE

Fresh fruit
90 calories, o grams fat

Subwaysubway

Egg & Cheese Muffin Melt
170 calories, 6 grams total fat, 2 grams saturated fat

Bacon, Egg White and Cheese Muffin Melt
180 calories,S grams total fat, 2 grams saturated fat

6" Turkey with veggies (no cheese) on a 9-Grain Wheat roll
280 calories, 3.5 grams total fat, 1 gram saturated fat

6" Ham with veggies on a 9-Grain Wheat roll
290 calories, 4.5 grams total fat, 1 gram saturated fat

6" Roast Beef with veggies on a 9-Grain Wheat roll
320 calories, 4.5 grams total fat, 1.5 grams saturated fat

SIDE

Veggie Delite Salad with fat-free Italian Dressing
85 calories, 1 gram total fat, o grams saturated fat

KFC

Grilled Chicken Breast
210 calories, 8 grams total fat, 2.5 grams saturated fat

Grilled Filet Sandwich without sauce
340 calories, 8 grams total fat, 3.5 grams saturated fat

Tender Roast Sandwich (slow-roasted white-meat fillet) without sauce
300 calories, 4 grams total fat, 1.5 grams saturated fat

SIDE

Three Bean Salad
70 calories, 0 grams fat

Pizza Hut

Enjoy 2 slices of the following:

12" "Fit 'n Delicious" Green Pepper, Red Onion & Diced Red Tomato 1 slice = 150 calories, 4 grams total fat, 1.5 grams saturated fat

12" " Fit 'n Delicious" Diced Red Tomato, Mushroom & Jalapeno 1 slice =150 calories, 4 grams total fat, 1.5 grams saturated fat

12" " Fit 'n Delicious" Ham, Red Onion & Mushroom 1 slice =160 calories, 4.5 grams total fat. 1.5 grams saturated fat

Arby'sarbys-beef-sandwich

Regular Roast Beef Sandwich
360 calories, 14 grams total fat, 6 grams saturated fat

Roast Chicken Sandwich
400 calories, 16 grams total fat, 3 grams saturated fat

Ham & Swiss Melt
300 calories, 8 grams total fat. 3.5 grams saturated fat

SIDE

Chopped Side Salad (no cheese) with 1/2 serving Balsamic Vinaigrette Dressing
135 calories, 11 grams total fat,  4 grams saturated fat

Starbucks

Perfect Oatmeal with Dried Fruit
240 calories, 2.5 grams total fat, 0.5 grams saturated fat

Egg White, Spinach & Feta Wrap
280 calories, 10 grams total fat, 3.5 grams saturated fat

Chicken on Flatbread with Hummus Artisan Snack Plate
250 calories, 9 grams total fat, 0 grams saturated fat

Picnic Pasta Salad
320 calories, 5 grams total fat, o grams saturated fat

Roasted Vegetable Panini
350 calories, 12 grams total fat, 4.5 grams saturated fat

DRINKSgrande-skim-latte

Tall (12 oz) Iced Skinny Latte
70 calories, o grams fat

Tall (12 oz) Coffee Frappuccino Light
110 calories, o grams fat

Unsweetened Tazo Shaken Iced Passion Tea
0 calories, 0 grams fat

Grande Skim latte
130 calories, o grams fat

Grande Skim Cappuccino
80 calories, 0 grams fat

Tall Cocoa Cappuccino (hot or iced)
120 calories, 15 grams total fat, 1 gram saturated fat

Taco Bellfresco-grilled-steak

Drive-Thru Diet Menu Fresco Grilled Steak Soft Taco
150 calories, 4 grams total fat. 1.5 grams saturated fat (order 2 for a complete meal)

Drive -Thru Diet Menu Fresco Burrito Supreme Chicken
350 calories, 8 grams total fat, 2.5 grams saturated fat

Chicken Ranch Taco Salad
240 calories, 6 grams total fat, 1 gram saturated fat

Dunkin' Donuts

Egg White Turkey Sausage Wake-Up Wrap
150 calories, 5 grams total fat, 2.5 grams saturated fat

Egg White Veggie Wake-Up Wrap
150 calories, 6 grams total fat, 3 grams saturated fat

Egg White Turkey Sausage Flatbread
280 calories, 8 grams total fat, 3 grams saturated fat

DRINKS

Small Latte Lite or Iced latte Lite
80 calories, o grams fat

you're there!

To keep your weight in check during your time off:

I eat protein at breakfast
Protein helps keep your hunger at bay, making you less likely to choose unhealthy snacks and/or overeat. Make sure your breakfast includes lean protein, such as egg whites, low fat cottage cheese, nonfat yogurt or even turkey.

2 Watch the alcohol
I'm all for enjoying a bit more vino on vacation, but letting loose too much can rack up hundreds of extra calories per day. If you want more than one drink at night. make the second one a "light" version-like a wine spritzer, light beer, or vodka mixed with club soda.

3 Pass on the "extras"
These are all the little things we tend to forget about when we think about our daily calorie intake, but they add up fast. In particular, watch out for the bread basket, sugary beverages like soda or juice, and your kids' leftovers,

4 Plan to indulge
If you eat relatively light for most of the day (salad with grilled chicken, etc.), you can feel free to enjoy one or two special treats each day-whether it's a small serving of French toast at breakfast or a pina colada while you're sitting by the pool.

Snack attack!

Here ate a few of my newest discoveries that are low in saturated fat, contain no artificial ingredients, and have reasonable amounts of sugar and salt. Stash them in your cat and be prepared when cravings come calling.

SEAPOINT FARMS ROASTED EDAMAME (REGULAR AND WASABI) These toasted and lightly salted crunchy green soybeans have 14 grams protein and 7 to 8 grams fiber pet V.-cup serving.

FOOD SHOULD TASTE GOOD SWEET POTATO CHIPS AND MULTI GRAIN CHIPS About 12 chips, or 1 ounce, has 140 calories, 3 grams fiber and only 80 milligrams sodium.

SNYDER'SOF HANOVER ORGANIC HONEY WHOLE WHEAT STICKS These are made from 100% whole grains-a rare find. A 1-ounce serving (9 pretzels) has 110 calories.

CABOT INDIVIDUALLY WRAPPED REDUCED-FAT CHEESE SQUARES One square (¥4 ounce) is just 45 to 50 calories.

clever combos

When you're on the go, you don't always have time for a full meal-but that's OK. If you start the day with a good breakfast, a few well-chosen snack combos can power you through till dinner. The key is to choose items that provide you with protein, fiber and carbs. Try:

- Small bag of soy crisps or baked potato chips + baby carrots + 6-oz container nonfat yogurt (nonfat Greek yogurt is a bonus, with twice as much protein as traditional yogurts)

- Packet of peanut butter whole-grain sandwich crackers (such as Lance) + B-oz container skim or 1% milk

- Small bag or sleeve of nuts (no more than 2 oz) + an apple, banana, orange or other piece of whole fruit

- Small container nonfat yogurt or cottage cheese + a banana + a mini-box of cereal (ideally choose a brand with 3 grams fiber). Buy a large cup at a minimart, and make your own parfait!

- Small bag or sleeve of nuts + a small box of raisins + a mini-box of cereal. Combine to make your own trail mix.

- Turkey Jerky (stick with 1 to 2 oz because of the high salt content) + small frozen yogurt, topped with fresh fruit (optional)

- Piece of whole fruit + 2 oz sun flower seeds (ideally unsalted). The seeds have 6 grams fiber and 11 grams protein!

- Smart food Reduced Fat White Cheddar Cheese Flavored Popcorn + 8-oz carton low fat chocolate milk

- An apple + 1 or 2 low fat string cheeses or Laughing Cow Light triangles + small bag SunChips

- Granola or nutrition bar (I like Nature Valley, Kind, Clif, Luna, Lärabar) + medium or large skim latte or cappuccino