Don't skip breakfast, as it's one of the easiest meals to make healthy. "There is nowhere in the world (including an airport) you can't get a healthy breakfast—even if it is makeshift," says Keri Glassman, MS, RD. "Even a banana and a plain Greek yogurt is better than becoming ravenous before lunch."
Schedule meal times
Whether you're staying at an all-inclusive resort or strolling by bakeries and cafes, it's easy to start downing too much without realizing it. If you're truly starving, make sure you're carrying plenty of healthy snacks. And to avoid excess grazing, make a specific plan—including time and place—for your meals. "Many resorts make food easily accessible, and it can be easy to lose track of how much we're eating if we pick all day long," says Mandy Unanski Enright, MS, RDN. "Take breaks from the beach or pool to enjoy breakfast, lunch, and a snack."
Stick to the "One Plate" rule
To avoid overeating at buffets, follow this rule of thumb, says Enright: "Make just one plate for that meal, and stick to it," says Enright. "Go to the salad bar first and fill half the plate with fruit and veggies—these will be the most filling and nutritious part of your plate. Stick to a palm-size worth of protein, and the remaining quarter of the plate can have a starch of choice such as bread, potatoes, or whole grains." Here are 10 more tricks to dodge the overeating trap.
Go to the market
Don't feel like you have to eat every meal out somewhere. "Stock up at a local grocery store or market on some items to keep available for quick breakfasts and lunch," says Enright. Just keep in mind the tricks grocers pull, and you'll be better off there. "If you're lucky...