VACATION DIETING: IS IT POSSIBLE TO NOT RUIN THEIR DIET AND STILL HAVE A GOOD TIME

Those who indulge, bulge. Not a pleasant thought, but vacation time is near and as a dieter you need to take stock of what that means.

"Use common sense," said Jeremy Barnes, assistant professor of health promotion at Southeast Missouri State University.

If you've been counting calories or fat grams for the last several months, don't quit just because you're taking a vacation from everything else. Losing weight and keeping it off isn't something you can do just when you feel like it.

Eating "safely" isn't the problem for vacationers it once was. Many restaurants offer a salad bar, most fast-food establishments post nutritional charts about the food they sell and hotels and motels offer rooms with kitchenettes or at least refrigerators and sometimes a microwave.

"Plan ahead and prepare veggies and other healthy snacks to eat while in the car," Barnes said. Prepare snacks for airline flights as well, and stay away from high-fat offerings.

Diet supplements like shakes come pre-mixed and can be carried in a cooler with soft drinks. Also offered are the meal-in-a-bar and snack food items designed to help keep dieters on track.

If you plan on visiting relatives, don't be afraid to make them aware of your new eating plan. Support is the number one key to success. If you know what's being served, you'll be able to plan accordingly.

"A weight loss program is a journey, not a destination," said June Reagan of Ullin. Reagan, 74, has been involved with the Weight Watchers program for the last 28 years. She reached her goal of an 80-pound weight loss and then went on to become a class leader.

"What you eat is up to you," said Reagan. "Make it a challenge to make good choices in what you select."

Amy Reimann, who also lost weight on Weight Watchers, agrees it all about choices. She and her husband were recently out of town and Reimann found herself at Burger King.

With the help of Weight Watcher's fast food companion, Reimann was able to calculate the number of points and make wise choices.

Dieting accompanied by exercise is the most beneficial. It may be a little more difficult to work into the vacation schedule, but it can be done. If the family is visiting Disneyworld, park the car and walk in instead of using the tram. You may feel like you've walked a million miles once your day is over, but much of the time is spent moving a few steps at a time while winding around in line.

A vacation at the ocean is the perfect place to continue your exercise. Chasing the kids up and down the beach will give you a real workout and don't forget about those romantic moonlit strolls.

Don't set yourself up for failure. It's easy to say taking a week off won't hurt, but beginning the diet when you return may never happen. Be prepared for a few slips along the way. They don't mean you have to abandon the diet. Just pick up where you left off and remind yourself how much better you feel and look.

For those who need that one extra nudge, chew on this: One glazed doughnut contains as much fat as 12 angel food cakes.

COMMON SENSE VACATION TIPS

*Plan ahead -- prepare healthy snacks such as fruit or vegetables for road trips

*Drink water instead of soda

*Select restaurants that offer salad/food bars

*Adjust your excercise program to fit your vacation schedule

*Make others aware of your healthy eating plan

*If you slip, don't fall off the wagon completely -- pick yourself up and continue