Being on holiday lets you leave from realityespecially on an extensive journey, when all your meals and beverages are spent for beforehand. When you return house after a week or 2 of all-you-can-eat buffets, you might not be too happy to see that the number on your scale has actually sneaked up a couple of notches.

To prevent packaging on pounds throughout your trip, it’s crucial to advise yourself prior to you leave that even if you can consume whatever in sight does not suggest you should, stated Marisa Moore, RDN, an Atlanta-based dietitian. And utilizing the reason that you have no control over your trip diet plan does not hold up, eitherno one is requiring you to have ice cream for breakfast, lunch, and supper, and a lot of buffets are loaded with a lot of healthy choices.

“You simply need to decide to select them, Moore stated.

Your diet plan most likely will not be ideal while you’re awayit’s a holiday. With so lots of scrumptious meals readily available, you will not feel denied if you guide yourself away from the following 4 foods, which are high in calories and sugar and absolutely devoid of nutrients.

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Pancakes and waffles

Your very first temptation of the day: the sweet odor of pancakes and waffles at the breakfast buffet.

As yummy as they might be, these fluffy carbohydrates will not get you with the nutrients you have to sustain your early morning. Unless they’re entire grain (and they most likely are not), youre simply downing fine-tuned carbohydrates, plus a lots of additional sugar and calories, states Moore. Rather, head directly for the omelet station, where you can overdo those fiber-packed veggies.

Ice cream

Step far from the soft-serve maker.

“Ice cream is completely great as a reward now and then, however if youre having it every night youre more than most likely going to revive a bit more than filthy laundry from your trip,” Moore stated.

As an option, Moore recommends naturally sweet fresh fruit. It boasts the best trifecta: it pleases your sugar yearnings, does not fill you with empty calories, and includes additional fiber and nutrition to your diet plan. Now that’s sweet!

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Dinner rolls

It’s timeless health recommendations: do not fill on bread.

“Dinner rolls are simply improved carbs, offering us additional calories and not a great deal of nutrition,” Moore stated.

She suggested keeping away from the white supper rolls completely, because those carby extravagances are usually hard to stop consuming when you begin. And if you do select some bread, search for an entire wheat roll rather, and avoid the butter.

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Mixed beverages

One 8-ounce pi ñ a colada acquire about 500 calories, and a 12-ounce daiquiri sets you back around 670. And as Moore mentioned: “Usually frozen beverages are bigger than 12 ounces at these resorts. They’re monstrous!” Do not lie to yourself: a splish splash at the swim-up bar isn’t really going to counter the excess calorie usage (and the alcohol most likely wont motivate you to obtain up from your easy chair either).

If you’re going to consume, Moore suggested a margarita on the rocks, wine, or a wine spritzer. As a basic guideline: The easier, the much better.

This post initially appeared on Health.com.