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"JOY BAUER, MS, RD, is the nutrition and health expert for NBC&amp;#039;s TODAY show. Visit JoyBauer.comand follow Joy on Facebook, Twitter (@joybauer) and Pinterest (JoyBauerHealth). Whether you&amp;#039;re leaving on a jet plane, spending a family day at the beach or checking off your to-do list, warmer months often mean you&amp;#039;re in motion. And if you&amp;#039;re not prepared, this can lead to a lot of mindless snacking and overindulgences. Take my easy advice to make the most of your summer and feel great doing it. Start with these four tips for your next trip. 1. Plan your meals  Consider the whole day ahead of time so you can think about what you really want as a treat. For example, have a healthier breakfast and lunch (and get in a robust afternoon walk) if you know you&amp;#039;re eating dinner at a restaurant with decadent offerings.  2. Follow the &amp;quot;rule of one&amp;quot;  If you&amp;#039;re traveling with other people and dinner tends to be a large buffet, fill one plate with small portions of anything that looks delicious. If you want seconds, pile vegetables onto your dish. 3. Pick a splurge  Decide on a food that&amp;#039;s unique or special to the area you&amp;#039;re visiting. Maine lobster roll? Key lime pie? The choice is yours, as long as it&amp;#039;s yummy and enhances the experience. 4. Sip smart  Instead of heavy tropical drinks, opt for one of these lighter cocktails: a glass of red or white wine or champagne (120 calories), a light beer (about 100 calories), or a shot of liquor with seltzer and a splash of fruit juice, like cranberry or grapefruit (about 100 calories). See also: Joy Bauer on How to Make Quick, Healthy Meals These scenario-specific secrets will help you stay on track: In the car: When I take road trips with my family, I have one motto\u2014no muss, no fuss. This means being prepared with smart tactics and easy-to-eat options.  \u2022 Create a snack stash. Pick up some heart-healthy almonds, peanuts or sunflower seeds and divide them into single-serving containers (aim for \u00BC cup per portion, which is equal to a small handful and clocks in at 160 calories). Then, put the containers in your glove compartment for later. Research shows the monounsaturated fats found in nuts and seeds may help lower cholesterol levels.  \u2022 Move munchies out of reach. You can also keep your nibbles in the back seat or trunk so you won&amp;#039;t be tempted to continuously eat out of boredom.  \u2022 Bring a small cooler. Fill it with protein-packed items like low-fat string cheese and packaged hummus cups. See a selection: Joy Bauer&amp;#039;s Healthy Snack Foods On the airplane: Pack an empty BPA-free bottle in your bag and fill it at a water fountain once you&amp;#039;re past security. Staying hydrated on the plane is important because dry cabin air leads to dehydration, which can make you tired and headachy. You&amp;#039;ll feel better when you land\u2014and be less likely to give in to airport treats\u2014if you sip throughout the flight. (Often when you think you&amp;#039;re starving, you&amp;#039;re really just thirsty.) At the beach: While some of the greasy fried options available shoreside might sound (or smell) tempting, there&amp;#039;s nothing worse while enjoying the sunshine than feeling bloated and lethargic after overindulging. Opt for these picks to tide you over. Bring: Apples smeared with peanut butter (they offer a satisfying sweet crunch with staying power). To make them mess-free, cut a whole apple into 1/4&amp;quot;-inch slices. Add a thin layer of peanut butter between two of the slices to form a sandwich. Buy: Frozen yogurt with natural fruit topping. The refreshing treat will cool you down and fill you up between meals (an average-size cup is about 200 calories). Plus, you&amp;#039;ll consume about 15% of your daily calcium requirement at the same time. See: 4 Yummy Yogurt Pop Recipes Easy travel snack! This satisfying mix\u2014throw it in your purse, beach bag or car\u2014will help you stay full and energized, and it&amp;#039;s just 180 calories. In a resealable plastic bag, combine:  \u2022 1 cup 100% whole-grain cereal  \u2022 1 Tbsp nuts (almonds, peanuts or walnuts)  \u2022 1 Tbsp dried fruit (raisins, cranberries or chopped apricots)  \u2022 1 Tbsp semisweet chocolate chips (optional) "^^<http://www.w3.org/2001/XMLSchema#string>
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