Stocking up on fresh produce is a no-brainer, but while you’re on vacation stick to fruits and veggies that are easy to wash in a small sink and don’t need to be cut or refrigerated. Think: apples, bananas, grapes and cherry tomatoes.

For extra crunch, add puffed grains to your yogurt or munch on them plain straight out of the bag. They have the same nutritional value as they do in their natural state and come in a wide variety like brown rice, corn, whole wheat and kamut.

Most people don’t consume their daily four to five serving requirement of whole grains, especially on vacation. Sass recommends consuming at least three servings of whole grains a day, and if that’s not possible, at least half of the grains you consume should be whole, she says. Whole grains are a key source of vitamins, minerals, fibers and disease-fighting antioxidants. Eating whole grain crackers are an easy way to sneak them in and a great way to curb your hunger.

It’s easy to overdo it on the peanut butter when scooping it out of a jar, even when slathering it on something as healthy as celery. To play it safe, keep packets of assorted nut butters in your bag for an extra protein-rich boost. Each packet contains a perfect two-tablespoon serving, which you can spread on whole grain crackers, fruits or vegetables for an indulgent snack.

For a satiating snack, munch on nuts and seeds, which contain heart-healthy fats. Store them in a small container—like an Altoids tin—when you’re on the go. Besides preventing them from spilling inside your bag, these tins provide instant portion control. Remember, you only need a ¼ cup (about the size of a golf ball), says Sass.

Knock one serving off of your daily whole grains requirement with one serving of oil-, artificial butter- and salt-free popcorn. Simply pop in the microwave for a quick snack and enjoy it right away or pack it in a small baggie for later. It’s a light, yet wholesome treat that will keep you full for hours.

Ditch the sticky, overcooked pasta at the buffet and fill your plate with lean protein and veggies for now. You won’t regret it knowing you have packaged brown rice in your hotel room waiting to be microwaved. You’ll save calories, reduce bloat and incorporate another serving of whole grains into your meal plan.

Quench your thirst and curb your hunger with a serving of tomato juice that fulfills one of your daily vegetable servings. It also contains Vitamins A, C and E, as well as the strong cancer-fighting antioxidant lycopene. You’ll be ready to go after drinking up, especially in comparison to the other buffet laden sugary drinks.

Eat Greek, Indian or Thai over an American bar or grill where you’ll have fewer options to choose from, says Sass. Culturally, ethnic restaurants naturally have more vegetarian options on their menu. Be weary of hidden creams and sauces that can cause calories to add up quicker than you think. Stick to grilled options as much as you can and steer clear of fried foods. We promise you won’t feel guilty shimmying into your bathing suit the next day.

Cynthia Sass, MPH, RD, is a nationally known nutrition and health expert, based in New York City and Los Angeles. She is also the author of Cinch! Conquer Cravings, Drop Pounds and Lose Inches.

Learn about new ways to eat ancient grains here.

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